Sleep
Tracking
Passive collection, scientific analysis — auto-sync sleep data from Apple Health, interpreting every night's recovery value with sports science.
Auto Sync Zero Effort
Automatically reads all sleep stage data from Apple Health / HealthKit — no manual action needed.
Deep Sleep
Slow-wave sleep (SWS/N3), releases 70% of growth hormone
REM Sleep
Rapid eye movement, consolidates motor skill memory
Light Sleep
Core sleep (N1/N2), transitional stages
Awake
Nocturnal wake periods
Sleep Score 5-Dimension Model
Designed based on sports sleep science literature, each dimension is evidence-based.
Sleep Debt Tracking Engine
Based on scientific models by Van Dongen (2003) and Kitamura (2016), tracking your cumulative sleep deficit. Each hour of sleep debt takes ~4 days to repay.
Normal training OK
Reaction time declines, reduce intensity
Injury risk ↑1.7× (Milewski, 2014)
Equivalent to intoxicated reaction (Williamson, 2000)
14-day rolling calculation · surplus repays at 25% efficiency
Sleep Analysis Dashboard
Your complete sleep overview: score, stages, timeline, and sleep debt
AI Sleep Insights
Personalized recovery advice based on sleep data and training plans
Accumulated debt 6.2h (moderate), ~25% cognitive decline. Suggest light training today, add 1h sleep per night for 4-5 days.
Insufficient deep sleep affects GH secretion and muscle repair. Avoid blue light before bed, keep room at 18-20°C.
Sleep by 22:00 tonight, target 8+ hours. Your 7-day avg bedtime is 23:15 — start preparing earlier.
Deep sleep + REM were both sufficient. Recovery score rose to 78. Today is great for moderate-high intensity training!
Sleep Trends
PRO users unlock multi-dimensional sleep trend charts to track long-term improvement
Deep Integration
Recovery Score Upgrade
Sleep score integrated into Recovery Score (25% weight), upgrading from 4D to 5D algorithm
AI Coach Awareness
When sleep-deprived, Ace & Match proactively suggest reducing training intensity
Calendar Integration
Calendar day view shows nightly sleep data alongside training and nutrition timeline
Scientific References
Every metric, algorithm, and recommendation is backed by peer-reviewed sports science research — click DOI to read the original paper.
Van Dongen HPA, Maislin G, Mullington JM, Dinges DF
The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation
Sleep, 2003
→ 每晚 6h 睡眠限制两周后，认知功能等同 24h 完全不眠
Mah CD, Mah KE, Kezirian EJ, Dement WC
The effects of sleep extension on the athletic performance of collegiate basketball players
Sleep, 2011
→ 睡眠延长至 10h 后，冲刺速度 +5%，投篮命中率 +9%
Kitamura S, Katayose Y, Nakazaki K, et al.
Estimating individual optimal sleep duration and potential sleep debt
Scientific Reports (Nature), 2016
→ 每 1 小时睡眠债需约 4 天偿还
Sassin JF, Parker DC, Mace JW, et al.
Human growth hormone release: relation to slow-wave sleep and sleep-waking cycles
Science, 1969
→ 生长激素释放与深睡直接相关
Walker MP, Brakefield T, Morgan A, et al.
Practice with sleep makes perfect: sleep-dependent motor skill learning
Neuron, 2002
→ 一晚睡眠产生 20% 运动速度提升
Hirshkowitz M, Whiton K, Albert SM, et al.
National Sleep Foundation's sleep time duration recommendations
Sleep Health, 2015
→ NSF 权威建议：成人 7-9 小时
Van Cauter E, Plat L
Physiology of growth hormone secretion during sleep
Journal of Pediatrics, 1996
→ 深睡期释放约 70% 日间总 GH 量
Buysse DJ, Reynolds CF, Monk TH, et al.
The Pittsburgh Sleep Quality Index (PSQI)
Psychiatry Research, 1989
→ 全球最广泛使用的睡眠质量评估工具
Milewski MD, Skaggs DL, Bishop GA, et al.
Chronic lack of sleep is associated with increased sports injuries in adolescent athletes
Journal of Pediatric Orthopaedics, 2014
→ 睡眠 < 8h 的运动员伤病率增加 1.7 倍
Williamson AM, Feyer AM
Moderate sleep deprivation produces impairments equivalent to alcohol intoxication
Occupational and Environmental Medicine, 2000
→ 17-19h 不眠 ≈ 血液酒精 0.05%
Halson SL
Sleep in elite athletes and nutritional interventions to enhance sleep
Sports Medicine, 2014
→ 运动员睡眠优化策略综述
Bird SP
Sleep, recovery, and athletic performance: a brief review
Strength and Conditioning Journal, 2013
→ 竞技运动员建议 9-10 小时睡眠
Optimize Every Night with Science
Auto-sync, AI analysis, evidence-based — make sleep your competitive edge.