Carve your groove.
Most health apps are either an endless feed of articles or a logger that assumes you already know what to do. Sillon is neither. Every morning, one card: an anchor practice, two or three supports, one idea. Never more than four things — and for each one, the precise reason it was chosen for you today.
Four things a day, and why those four
Health advice without a source is worth nothing. Every card in Sillon carries an evidence grade and cites the publication itself — authors, journal, year, DOI.
One card a day
An anchor practice, two or three supports, one idea. No feed, no library to browse before coffee: one page, chosen for today.
153 verified sources
Every citation was checked one by one against the Crossref registry: title, journal, year. One wrong character in a DOI and the practice does not ship.
Evidence grades, in the open
A multiple randomised trials or a meta-analysis. B one well-conducted trial. C emerging — and always flagged as such.
13 guided paths
Two to four weeks sequencing practices in the order that makes them work: sleep repair, night shifts, mood, persistent pain.
No networking code
Not a privacy setting: an absence. The app contains literally no networking layer, so nothing can leave your phone — no path exists for it to take.
A furrow, not a streak
No counter resetting to zero. A line that deepens: thicker where you did the thing, thinner where you didn't. It moves forward either way.
Written for particular lives
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Night shifts, menopause, the first months with a newborn
These protocols are not a general version you are expected to adapt yourself. They are written for those situations — and the app offers them only to the people they are for.
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Contraindications remove, they don't warn
When a practice isn't for you, Sillon doesn't show it with a warning attached: it takes it out of the engine. Compressing your sleep window, for one, is not for everybody.
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When a meta-analysis contradicts a popular practice, the app says so
Some cards exist only to close a door. High-dose melatonin, your watch's sleep score, the supplement whose label nobody checks.
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What you are not asked for
No account. No sign-up. No subscription. No advertising. Apple Health is optional, read-only, and Sillon works fully without it.
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English and French, following the device language
The whole library is written in both — not translated afterwards. iPhone, iOS 17 or later.
The guides, with the sources
What the literature actually says about sleep, pain and habits — with the references, and without the shortcuts.
Insomnia: the first-line treatment isn't a pill
Behavioural therapy for insomnia, step by step — and why the guidelines put it ahead of medication.
Morning light is the highest-return adjustment there is
Why ten minutes outdoors on waking decides when sleepiness arrives that evening.
Melatonin: the right dose is smaller than you think
0.5 mg shifts the clock as well as 3 mg, and 22 of 25 gummy products analysed were mislabelled.
Coffee and alcohol: the two mistakes you can't feel
400 mg of caffeine six hours before bed costs about an hour of sleep, and nobody notices.
Night shifts: drive the light, protect one block
What actually works on nights, and what no individual strategy repairs.
Menopause and sleep: two problems, not one
Nights fragmented by heat, and the insomnia that settles in afterwards — they are not treated the same way.
Persistent pain: moving without paying for it
Getting out of the boom-and-bust cycle, and the night that decides the next day's pain.
How to judge a health app in five minutes
The questions to put to any wellbeing app — including this one.
One card a day. That's it.
Download Sillon for free. No account, no ads, no connection — the app doesn't have one.