Opal Sleep vs Valo Sleep (2026): an honest comparison for bedtime

I make Valo Sleep, so please read this with that in mind. I will try to be fair. Opal is a well-made app with many happy users, and for some people it is the better pick. Everything here was checked on October 9, 2026. If you want to see more options, read my comparison of apps to stop scrolling at night.

What happened to Opal Sleep?

In January 2026, Opal announced "Opal Sleep". It was a Sleep tab inside the Opal app. It included:

• Sleep Assist, which could block apps at bedtime.
• Morning Assist, which could keep them blocked after waking.
• Soundscapes, sleep stories and meditations.

In mid-2026, Opal released a big update, Opal 4.0, and the separate Sleep tab is gone. Opal's help center says Sleep Assist has changed. Old setups were changed into Open Limits or Schedules, and Opal suggests an overnight Schedule for bedtime. The soundscapes, stories and meditations moved to the Timer tab. Opal also says it plans to add more Sleep Assist options again in the future.

So today, when people say "Opal Sleep", they usually mean using Opal's schedules and audio at night. That is what I compare below.

Opal vs Valo Sleep: quick comparison

How each app handles bedtime

Opal

In Opal, you create a Schedule: choose the time, the days and the apps, and turn on Hard Mode if you want it to be strict. Then you confirm it. It is flexible, and you can create many different rules for the day and the night. Opal also estimates a sleep score from how you use your phone. But you must build the night setup yourself. With the free version, you can create a basic night Schedule. Hard Mode needs Pro.

Valo Sleep

In Valo Sleep, you tell the app when you want to wake up, and it finds your bedtime. The apps you choose lock about one hour before bed and open again about one hour after you wake up. You do not build the schedule yourself. Valo Sleep sets it from your wake-up time. That is the main idea: at midnight, there is no decision to make. (iPhone's own Screen Time can also lock apps at night. See how to lock apps at night on iPhone.)

What happens when you really need an app

This is where the two apps think differently.

Opal is built to be strict. Before you can unblock, you wait in a "waiting room". With Hard Mode, you cannot end the block early, and the only way out is the Emergency Pass, which opens all apps for one hour, once a week.

Valo Sleep is built around a calm pause. If you open a locked app, you see a quiet screen that tells you when it opens again. If you really need it, you breathe for 16 seconds and get 15 minutes, once per night. And if you want a late night on purpose, you can skip one night a week after a 2-minute breathing exercise.

This is on purpose. Many people turn a rule off completely when it feels too strict. A short, calm pause gives you time to change your mind without feeling trapped, so the habit is easy to keep night after night.

Help with falling asleep

Opal has soundscapes, sleep stories and meditations. If you love falling asleep to a story, Opal is a good fit.

Valo Sleep focuses on a short routine after your apps lock. Brain Dump lets you say or type your thoughts so your mind can rest. Voice-guided breathing, including 4-7-8, box breathing and coherent 5-5, gives your mind something slow to follow. Then you can choose from many different sleep sounds, from ocean waves and thunderstorms to brown noise, white noise, campfire and soft piano, and play them all night or with a timer.

Price and privacy

Opal Pro costs $99.99 a year or $19.99 a month, and Opal also sells a lifetime plan for $399 on its website. Opal has a free version with basic features. Opal needs an account.

Valo Pro costs $39.99 a year or $7.99 a month. Valo Sleep does not need an account, and Brain Dump notes are saved on your phone. With Pro AI transcription, your voice note goes to a server, and the audio is deleted right after.

Who should pick which?

Questions people ask