Sleep better,
scientifically.

Slowave combines evening and morning check-ins, a research-backed sleep score, ambient sounds, and personalized insights — to transform your nights, no bullshit.

Download on the App Store See the features

Everything you need to sleep better

Simple tools, grounded in chronobiology and sleep medicine research.

Evening & morning check-in

Caffeine, screens, stress, room temperature, meals, daylight: log the levers that matter in under a minute.

Sleep score 0-10

Computed from peer-reviewed research on caffeine, light, temperature, and exercise. No magic, just science.

HRBS via HealthKit

Track your resting heart rate from your Apple Watch, AirPods, or iPhone. Read live, never stored.

Ambient sounds

Rain, ocean, forest, fireplace, wind, white noise. Built-in timer, background playback, Now Playing support.

Personalized insights

Night after night, the app surfaces the habits that actually wreck your sleep — and the ones that save it.

100% on your iPhone

No account, no cloud, no trackers. Your data never leaves your device. CSV export anytime.

Backed by research

Every lever in the score is supported by a published study. No opinions, just sources.

Caffeine — Walker (2017)Half-life ~6h → 2 PM cutoff to preserve deep sleep.

Temperature — Harvard (11,000 nights)Optimal range 18-22 °C to fall and stay asleep.

White noise — Boston Children's Hospital (2024)−38% sleep latency in regular users.

Daylight — University of HaifaDaytime exposure mitigates the impact of evening blue light.

Slow-release melatonin — Journal of Sleep Research (2023)Modest but real effect on latency and sleep continuity.

Exercise — meta-analyses 2-3x/weekSignificant reduction in chronic insomnia risk.

Your privacy isn't a feature.

No account. No server. No ads. No third-party trackers. Everything stays on your iPhone, period. Export or wipe everything in two taps.

Read the privacy policy

Sleep better,scientifically.