Sleep you can
actually read.
A night score with the reason, stages against your own nights, a sleep debt that fades like real life — and a lights-out time for tonight. The smart alarm rings in light sleep.
Last night, against your own nights
A night score, a large chart of your sleep stages, and each stage against your own 30-night range.
A score and the reason
The headline says what stood out. One tap below are the stages, the times and the numbers behind it.
Against your own range
Deep, REM and core sleep against your last 30 nights — not against an average sleeper.
Bedtime regularity
How regular your bedtimes were over 28 nights. Regular timing matters as much as length.
Nights without a watch
A night with only a start and an end keeps everything that needs just those. The screen says what a watch would add.
Naps count
A nap charges your Reserve and lowers tonight’s need, so you are not told to go to bed early after one.
Ask why
“Why was my deep sleep short?” The AI answers from your own nights and says which numbers it used.
Debt that fades, like real life
Sleep debt covers your last 14 nights, and recent nights count most. A short night two weeks ago matters less than last night.
- Measured against your own need, not a fixed 8 hours.
- Repaid gently: tonight adds back at most an hour of debt, so the target stays realistic.
- Needs about a week of main-night sleep in the last 28 nights. Until then the screen shows how far along you are.
When to turn the lights off — and when to wake
Sleep › Tonight turns your debt, today’s training and any nap into one time.
- Lights-out time: your usual sleep, plus part of your debt and extra after a hard training day, minus any nap today. It stays the same all day and only updates after 18:00.
- Wind-down reminder about 70 minutes before lights out, for example “Lights out by 22:40 tonight”. One evening reminder at most.
- Smart alarm (Pro): pick a wake time and a window of 15 to 45 minutes. Metrya rings at the minute you are most likely to be in light sleep, from your last 28 nights with stages.
- Honest about it: it predicts from past nights and cannot see tonight’s stages. The next morning it checks how the night really went. A plain alarm is free.
Your sleep week, on paper
The weekly report can be made for “Sleep only”: nights, stages, debt and bedtimes for the last full week. Useful for a sleep coach or a doctor’s visit.
Weekly report
Your last full week: sleep, recovery, training, movement, food, supplements and habits. Made for you, your coach, or sleep only.
HRV · 90 nights
Your 7-night average against your own normal range, a status square for every night, and the checks behind it.
Timeline · 7 to 30 days
Everything you logged or Apple Health recorded, by time: workouts, meals, supplements, water and mood.
Sleep is free
The answer to “how did I sleep?” never needs Pro.
- Night score, stages and your own ranges
- Sleep debt over 14 nights
- Tonight’s lights-out time and your need
- Wind-down reminder
- Plain alarm at your wake time
- Bedtime regularity and naps
- Smart alarm with a 15–45 minute window
- What makes up tonight’s need, and the last 14 nights
- Weekly report PDF, including “Sleep only”
- Ask the AI Advisor about any night
- Longer history
Common questions
Does it work without an Apple Watch?
Yes, with less detail. Sleep from another wearable or app that writes to Apple Health works too, such as Oura or a sleep app. A night with only a start and an end keeps everything that needs just those times, and the screen says what a watch would add. Nothing is guessed to fill a gap.
How is sleep debt worked out?
Against your own sleep need, over your last 14 nights, with recent nights counting most. Tonight adds back at most an hour of debt. It needs about a week of main-night sleep in the last 28 nights.
How does the smart alarm work?
With Pro, you pick a wake time and a window of 15 to 45 minutes. Metrya rings at the minute you are most likely to be in light sleep, based on your last 28 nights with sleep stages. It predicts from past nights; it cannot see tonight’s stages. A plain alarm at your wake time is free. Alarms need iOS 26.
Where does the lights-out time come from?
Your usual sleep, plus part of your sleep debt and extra time after a hard training day, minus any nap today. It stays the same all day and only updates after 18:00.
Is this a sleep test?
No. Metrya is a wellness app. It reads what your watch estimates and compares it with your own nights. It does not diagnose sleep problems. If you are worried about your sleep, talk to a doctor.
Know when to go to bed
tonight.
Free on iPhone. Reads the sleep your Apple Watch already records.
Metrya is a wellness app, not a medical device. Your health data stays on your devices.