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 and fitness coach for iPhone
Sleep well. Train smart.
Noctis is your sleep and fitness coach. It tracks how you sleep, train and recover, then tells you what today can take.
Your wearable collects the data. Noctis tells you what it means.
Your watch or ring records heart rate, HRV, blood oxygen, workouts and sleep, every day. Most apps show you the numbers and stop there. They don't tie it together or tell you what to do next.
Option 1
Buy another tracker
Another band or ring to buy, charge and wear, often with a monthly fee on top.
Option 2
Use a dashboard app
Apps that chart every number your wearable records, and still leave you asking, "Should I train hard today?"
Option 3
Use Noctis
It turns the wearable you already have into a sleep and fitness 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 your bedtime, your alarm, sunset, sunrise and the moon, and counts down to lights out.
- Pick a target for the night: your Goal, sized to your own sleep need, or a Minimum for a short night.
- Set your bedtime and alarm in one place.
Noctis learns your sleep goal from your nights, or you can set it yourself. It tracks your sleep debt against that goal, so tonight's target takes the rest of your week into account.
Naps count. Noctis detects your naps and takes them off your sleep debt. Most trackers ignore them.
Overnight
Your vitals, measured against your own normal.
While you sleep, your watch or ring 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 below 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. Your watch or ring 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. Your watch or ring 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. Many watches and rings take background readings while you sleep. On Apple Watch, it depends on the model and the region.
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. Your watch or ring measures it overnight from the small movements of your breathing.
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.
Sleeping temperature°C from baseline
Overnight changes in your skin temperature, compared with your own baseline. Newer Apple Watch models and many other wearables record it while you sleep, and need a few 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 Watch estimates it during outdoor walks, runs and hikes, where Apple calls it Cardio Fitness, and many other wearables estimate it too.
It changes slowly, over weeks and months, as your training builds up or drops off.
How Noctis uses it
- Judges it against your own normal and charts the 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 wake
Wake up at the right moment.
Set your alarm, with different times for weekdays and weekends if you like. In the window before it, Noctis waits for a lighter moment of sleep and wakes you with a gentle tap on your wrist, never later than your alarm.
- A quiet haptic on Apple Watch, so you don't wake the whole room.
- If a lighter moment doesn't come, it wakes you at your alarm time, with an iPhone alarm as a safety net.
- Prefer sound? Wake to Gentle rise, Morning birds, Light rain or Classic.
Your nightWithout smart wakeWake window
Illustration of a typical night. Smart wake works with Apple Watch, which 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. Around it sit your sleep stages, your sleep debt against your own goal, and your best nights across weeks and months.
Readiness
Know when to push. Know when to rest.
Readiness is a daily score from 0 to 100, built from your heart, last night's sleep and your recent training load.
Coach Noctis turns it into one clear call for the day: Push, Train, Maintain, Recover or Rest, with the session, how long and how hard. Switch between the five calls to see how the plan changes.
MAINTAIN
Coach Noctis
Keep it steady.
You're part-way recovered. Keep it aerobic and save the hard efforts for a fresher day.
- Session
- Easy ride or run
- Time
- 45 min
- Target
- 110–130 bpm
Example scores. Coach Noctis builds each day's plan from your own data.
Coach Noctis
Today's call, planned in one tap.
Coach Noctis plans how long and how hard to train, and when to be in bed. Tap Plan it and the workout goes on your day.
Aimed at your week
Set a weekly workout goal. Each call gives you a heart-rate target, the strain the session will add, and where it leaves you against your goal.
A weekly review
Every week, Noctis shows the calls you kept, your sleep and Readiness, your workouts against your goal, and next week's focus.
All dayEnergy, stress & exertion
Your day spends what your night saved.
Energy, Stress Shield and your day's exertion 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 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 bikeYour watch tracks the ride. Exertion climbs and Energy drains as the hours go by.
- Ride synced from Apple Health3h 29m and 87.7 km. The day's exertion reaches 6.6, a Hard day, and Energy is down to 30%.
- Nap detected22 minutes. Energy gets 5% back, and the nap comes off your sleep debt.
- 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 scores every workout and every day for exertion, and follows your training over weeks, so you build fitness without running yourself down.
Every workout, in context
Workouts sync automatically from Apple Health, whichever device recorded them. Each one, and each whole day, gets an exertion score from 0 to 10, relative to your own fitness. That Saturday ride made it a Hard 6.6.
Training Status
Noctis compares this week with your usual week: Lighter, Steady, Ramping up or Spike. Fitness, fatigue and form show what's behind it, so you see a spike coming before you overdo it.
Zones and VO₂ max
Your heart-rate zones and VO₂ max are judged against your own normal, not an average person's.
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 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 devices.
No account, no ads, no servers. Noctis reads the Apple Health data you choose to share, works everything out on your iPhone, and keeps it there. We never see it.
Processed on device
Scores, insights and coaching are calculated on your iPhone, and on Apple Watch if you wear one.
No tracking
No account to create, 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
- Works with
- Apple Health
- Smart wake
- Apple Watch, watchOS 10 or later
- Price
- Free on the App Store
Questions
Something else on your mind? Email support@noctis.health.
Where can I get Noctis?
Noctis is on the App Store for iPhone.
What do I need?
An iPhone running iOS 17 or later, and a watch, ring or band that saves your data to Apple Health, such as Apple Watch, Oura, WHOOP or Garmin. Smart wake needs Apple Watch with watchOS 10 or later.
Do I need to wear something to bed?
Yes. Noctis scores your night from the sleep data your watch or ring saves to Apple Health, so wear it overnight with enough charge to last until morning. For smart wake, wear your Apple Watch.
Which wearables work with Noctis?
Noctis reads from Apple Health, so it works with Apple Watch, Oura, WHOOP, Garmin and other devices that save sleep, heart and workout data there. Turn on Apple Health syncing in your device's own app. Each device records different measurements, and Noctis uses whatever reaches Apple Health.
Can I try it before I set anything up?
Yes. Turn on sample data in Settings to explore the app with example data, then turn it off to see your own.
How accurate are the sleep stages?
Your watch or ring 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 saved to Apple Health sync automatically, whichever device recorded them, from runs and rides to swims, strength sessions and yoga. Each one gets an exertion score from 0 to 10. Coach Noctis makes a call for each day, and you can put it on your day with Plan it.
Does Noctis count naps?
Yes. Noctis detects naps, takes them off your sleep debt and adds them back to your Energy.
Where does my data go?
It stays on your devices. There's no account, no ads and no servers. 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 is a wellness and fitness app, not a medical device. It doesn't diagnose, treat or prevent any condition. If you have concerns about your health or sleep, talk to a doctor.
How much does it cost?
Noctis is free to download.
Tonight, again
Start with tonight.
Noctis is free on the App Store for iPhone.
Questions? Write to support@noctis.health.