Hard days cost you deep sleep
Deep sleep was 18% lower after days above 100% strain.
Try this: after a big training day, get to bed 30 minutes earlier.
Sleep, recovery & training coach for iPhone and Apple Watch
Your Apple Watch, finally making sense.
Noctis turns the health data your Apple Watch already collects into clear, personal guidance on sleep, recovery and training. It wakes you at the right moment and tells you what to do with your day.
Coming soonto the App Store
See how it works
Apple Watch collects the data. Noctis tells you what it means.
Apple Watch records heart rate, HRV, blood oxygen, temperature, workouts and sleep, every day. Apple's own apps mostly show you the numbers and stop there. They don't tie it together or tell you what to do next.
Option 1
Buy a separate tracker
A band or ring means another device to buy, charge and wear, usually with a monthly fee on top.
Option 2
Use a dashboard app
Apps that chart every number your Apple Watch records, and still leave you asking, "Should I train hard today?"
Option 3
Use Noctis
It turns your Apple Watch into a sleep and recovery coach, with a plan for tonight and for today.
Why the name
noctis
of the night
Good health is built at night.
We named it Noctis because high-quality sleep is the foundation of good health. A shorter night of deep, well-timed sleep can do more for you than a long, broken one.
Everything else builds on that. Good sleep powers recovery, and recovery is what lets exercise and training make you fitter. So Noctis starts with your night and works up from there.
FitnessTraining, strain, VO₂ max
RecoveryHRV, resting heart rate, Readiness
SleepQuality, timing, consistency
Tonight
Plan the night before it starts.
Most sleep apps only look back at last night. The Tonight view looks ahead. A sky arc maps sunset, your bedtime and your wake time, and counts down to lights out.
- Pick a target for the night: Recover, Goal or Minimum, sized to your own sleep need.
- Set your bedtime and alarm in one place.
Sleep Bank keeps a running balance of sleep debt or surplus against that need, so tonight's target takes the rest of your week into account.
Naps count. Noctis detects your naps and credits them to your Sleep Bank. Most trackers ignore them.
Overnight
Your vitals, measured against your own normal.
While you sleep, your Apple Watch records the signals that say the most about recovery. Noctis tracks each one against your personal normal range, shows the trend, and explains changes in plain English. Open any signal to see how it works.
Heart rate variabilityHRV · ms
The tiny, constantly changing gaps between your heartbeats. A healthy heart doesn't tick like a metronome, and how much it varies says a lot about how your nervous system is coping. Apple Watch measures it at regular points through the day and night.
Higher than your normal usually means you've recovered well. A drop below it often follows hard training, short or broken sleep, alcohol, travel or a stressful stretch.
How Noctis uses it
- Builds your personal baseline from your own recent nights, so you're compared with you, not with an average person.
- Is one of the main inputs to your daily Readiness score.
- Explains a drop below your normal range in plain English.
Resting heart ratebpm
How fast your heart beats when you're fully at rest. Apple Watch estimates it from readings taken while you're still.
For most people it's fairly steady from day to day. When it creeps up over a few days, you're often carrying fatigue, stress or poor sleep.
How Noctis uses it
- Tracks it night by night against your own normal range.
- Feeds your Readiness score, alongside HRV, sleep and training load.
- Points it out when it's been above your normal for a few days running.
Nightly heart-rate dip% below daytime
How far your heart rate falls while you sleep, compared with your daytime average. In good, deep sleep your heart settles well below its daytime level.
A smaller dip than usual can follow a late meal, alcohol, a hard late workout or a stressful evening.
How Noctis uses it
- Works out your dip every night from your overnight heart rate.
- Shows how each night compares with your usual, and the trend over weeks, so you can see which habits help your heart settle.
Blood oxygen%
The percentage of oxygen your red blood cells are carrying. Apple Watch takes background readings, including while you sleep, on models and in regions where the feature is available.
Readings usually sit in a narrow band. Altitude, a cold or a loose band can nudge them.
How Noctis uses it
- Shows your overnight average and how steady your readings were.
- Compares each night with your own normal range.
- Noctis doesn't diagnose conditions. If your readings worry you, talk to a doctor.
Respiratory ratebreaths/min
How many breaths you take per minute while you sleep. Apple Watch measures it overnight from tiny movements at your wrist.
It's one of the steadiest numbers your body produces, so even a small rise above your normal is worth noticing. Heavy training, alcohol or a stuffy room can all push it up.
How Noctis uses it
- Tracks your nightly rate against your own normal range.
- Tells you when a night falls outside it.
Wrist temperature°C from baseline
Overnight changes in your skin temperature, compared with your own baseline. Newer Apple Watch models record it while you sleep, and need about five nights to set that baseline.
It moves with your body's natural rhythms, and can rise after alcohol, a late meal, a warm room or travel.
How Noctis uses it
- Shows each night's shift from your baseline, in degrees.
- Highlights nights that sit outside your usual range.
VO₂ maxmL/kg/min
An estimate of how much oxygen your body can use during hard exercise, and a widely used measure of cardio fitness. Apple calls it Cardio Fitness and estimates it during outdoor walks, runs and hikes.
It changes slowly, over weeks and months, as your training builds up or drops off.
How Noctis uses it
- Charts your trend over months, so you can see whether your training is paying off.
- Explains what a change means in plain English.
Body compositionkg · body fat %
Your weight and body fat percentage from Apple Health. Add them by hand in the Health app, or automatically with a connected smart scale.
Daily weight bounces around with water, food and salt, so the trend over weeks matters more than any single morning.
How Noctis uses it
- Smooths out day-to-day noise to show the real trend.
- Shows weight and body fat together over weeks and months.
Smart Alarm
Wake up at the right moment.
Set a wake window. Inside it, Noctis waits for light sleep and wakes you with a gentle tap on your wrist, so you get up feeling rested instead of groggy.
- A quiet haptic on Apple Watch, so you don't wake the whole room.
- If light sleep doesn't come, it wakes you at your set time, with an iPhone alarm as a safety net.
- Prefer sound? Wake to Gentle rise, Morning birds, Light rain or Classic.
Your nightWithout Smart AlarmWake window
Illustration of a typical night. Apple Watch detects your sleep stages; Noctis decides when to wake you.
Sleep Score
Your night, scored and explained.
Every morning you get a Sleep Score from 0 to 100, built from five weighted parts. Each has its own score and detail screen, so you can see what helped and what cost you.
Readiness
Know when to push. Know when to rest.
Readiness is a daily score from 0 to 100, built from your sleep, HRV, resting heart rate and recent training load.
Coach Noctis turns that score into a plan for the day: what kind of workout, how long, or whether to take it easy. Every insight comes with something to do. Switch between the three kinds of day to see how the plan changes.
MODERATE
Coach Noctis
Keep it steady.
Moderate reserves. Stay aerobic and save the hard efforts for a fresher day.
- Session
- Easy ride or run
- Time
- 45 min
- Intensity
- Zone 2
Example scores. Coach Noctis builds each day's plan from your own data.
Coach Noctis
Every suggestion comes with its reasons.
Coach Noctis picks the session, how long and how hard, and shows what it based that on.
Why this session
Each suggestion lists its decision factors: your Readiness, Energy Bank, last night's sleep and the days since your last workout. It also checks your history for that activity, so after 16 days off it eases you back in with a light ride.
Or plan your own
Pick from 11 activities, from runs and rides to strength, yoga and hikes, then choose how long and when. Noctis shows your usual length for that activity as you plan.
All dayEnergy, stress & intensity
Your day spends what your night saved.
Energy Bank, Stress Shield and your day's intensity follow along as it happens. Here's an example Saturday with a long ride, from wake-up to lights out.
- Up after 7h 42m of sleepEnergy Bank starts the day at 88%.
- Stress is climbingA tense call pushes stress into High. Stress Shield suggests two minutes of slow breathing, and it settles back down.
- Out on the bikeApple Watch tracks the ride. Intensity climbs and Energy Bank drains as the hours go by.
- Ride synced from Apple Watch3h 29m and 87.7 km. The day's intensity reaches 6.6, a Hard day, and Energy Bank is down to 30%.
- Nap detected22 minutes. Energy Bank gets 5% back, and the nap counts toward your Sleep Bank.
- Tonight's planAfter a hard ride, you need 8h 40m to recover. Noctis suggests lights out by 10:15 PM.
After every workoutTraining
Fitness, built on recovery.
Noctis follows every workout and your training load over weeks, so you build fitness without running yourself down.
Every workout, in context
Workouts sync automatically from Apple Watch. Each one gets an intensity from 0 to 10 and a training load score (TRIMP), and is compared with your usual for that activity. That Saturday ride was a Hard 6.6, with more than three times the usual ride's duration and distance.
Training Status
Your last 7 days of load (fatigue) against your last 42 (fitness) give you your form. Noctis tells you whether you're detraining, productive or heading for overload, and warns you before you overtrain.
Every weekInsights
Over weeks, it connects the dots.
Noctis looks at your sleep, training, stress and vitals together, finds the patterns that are specific to you, and tells you what to do about them.
Late workouts push back your sleep
Your Sleep Score averages 7 points lower when you train after 8 PM.
Try this: finish hard sessions by 7 PM when you can.
Naps lift your afternoons
Energy Bank is 9 points higher at 5 PM on days you nap.
Try this: keep naps under 30 minutes, and before 3 PM.
Example insights. Noctis finds the patterns in your own data.
Sleep Personality
Night Owl or Early Bird?
Noctis turns your sleep timing into an animated personality card you can share, built from your own patterns.
It's the same spirit as the rest of the app: a night-sky look, an owl keeping watch, and numbers that feel like yours.
My sleep personality
The Night Owl
Late to bed, late to rise, and sharpest after dark.
- Usual bedtime
- 12:40 AM
- Usual wake
- 8:50 AM
- Most alert
- 8 PM
- Sleep midpoint
- 4:45 AM
Noctis
Example profiles.
Private by design
Your health data stays on your iPhone.
Noctis reads the Apple Health data you choose to share, works everything out on your iPhone and Apple Watch, and keeps it there. We never see it.
Processed on device
Scores, insights and coaching are calculated on your iPhone and Apple Watch.
No tracking
No analytics, no ads and no third-party tracking code.
You choose what it reads
Pick exactly which Health data Noctis can use, and change it any time in Settings.
Nothing to sell
We don't sell or share your data. We never receive it in the first place.
- iPhone
- iOS 17 or later
- Apple Watch
- watchOS 10 or later
- Extra hardware
- None
- Availability
- Coming soon
Questions
Something else on your mind? Email support@noctis.health.
When can I get Noctis?
Noctis is coming soon to the App Store for iPhone and Apple Watch. This page will link to it as soon as it's live.
What do I need?
An iPhone running iOS 17 or later and an Apple Watch running watchOS 10 or later. You don't need a band, ring or any other hardware.
Do I need to wear Apple Watch to bed?
Yes. Sleep tracking and the Smart Alarm both work from your Apple Watch, so wear it overnight with enough charge to last until morning.
Does it work with every Apple Watch?
Noctis works with any Apple Watch that runs watchOS 10 or later. Some measurements, like blood oxygen and wrist temperature, are only recorded by certain models and in certain regions. Noctis uses whatever your Apple Watch records.
How accurate are the sleep stages?
Your Apple Watch detects your sleep stages. Noctis interprets them: it scores your night, compares it with your own history and turns it into guidance. Like any wearable, the stages are estimates, not lab measurements.
Which workouts does Noctis track?
Workouts you record on Apple Watch sync automatically, from runs and rides to swims, strength sessions and yoga. You can also plan workouts in the app, and Coach Noctis suggests what to do each day.
Does Noctis count naps?
Yes. Noctis detects naps and credits them to your Sleep Bank and Energy Bank.
Where does my data go?
It stays on your devices. Noctis processes your health data on your iPhone and Apple Watch, there are no analytics or tracking tools in the app, and your data isn't sent to us or anyone else. If you back up your iPhone to iCloud or a computer, that backup includes it, under your own Apple Account. The privacy policy has the details.
Is Noctis a medical device?
No. Noctis gives general wellness insights and guidance. It doesn't diagnose, treat or prevent any condition. If you have concerns about your health or sleep, talk to a doctor.
How much will it cost?
We'll share pricing when Noctis launches.
Tonight, again
Coming soon to iPhone and Apple Watch.
Coming soonto the App Store
Questions before launch? Write to support@noctis.health.