The Sleep tab works out the pattern you actually keep from the nights you log and shows the four numbers researchers use. It never prescribes a schedule; it shows you yours, and the guidance says what the evidence makes of it.
Start here
Set your need, log a fortnight, and let the tab find your pattern.
Set how much sleep you need
Open Goals and set the hours you are aiming for; the default is the middle of the seven-to-nine band the sleep societies recommend. Average night and Debt are measured against this number, so it is the first thing to get right.
Where: Sleep tab › action row
Log every night for two weeks
Regularity, debt and your pattern all need a run of consecutive nights. Log the nap too, because the pattern detector counts a regular daytime sleep as part of your pattern rather than an exception.
Where: Sleep tab › action row
Open Your pattern
The Your pattern chip names the pattern the detector sees, how confident it is and what the research says about it. Cycle planner beside it turns a chosen bedtime into wake windows, labelled as estimates because cycle length varies.
Where: Sleep tab › chips under the stat card
Read the strip, then ask why
The line under the action row is one research-backed tip chosen for your own numbers. Tap Why to read the fuller finding, the studies behind it with links, and the reason this tip was picked today.
Where: Sleep tab › guidance strip
Tune the strip to you
Settings under Why sets how often the tip changes (every visit, once a day, once a week), pins it to one theme, or turns it off for this tab alone.
Where: Sleep tab › guidance strip › Why
Logging well
Bedtime, wake time, quality, and the naps that make a pattern.
Log the night as it was
Bedtime and wake time are the two facts everything is computed from; enter them for the night you slept, not the day you woke. Rate quality out of five honestly rather than kindly, since it is your own before-and-after when you change something.
Where: Sleep tab › action row
Add naps as their own entries
A nap logged with the nap switch on counts toward your pattern without being mistaken for a short night. Ten to twenty minutes before mid-afternoon is the kind the research favours; log the long late ones too, because they explain a bad night.
Where: Sleep composer › nap switch
Fill a missed night from the list
The plus on a day in the list opens the composer for that date, so a forgotten night can be added where it belongs and the regularity index keeps its run.
Where: Sleep tab › a day in the list
Start against Log
Bedtime starts the night in real time; Log records one that already happened.
Bedtime when you turn the light off
Bedtime starts the night as a running session: the Clock pill in the sidebar and the strip above the phone islands show it, and the button becomes Wake up. Use it when you want the times to be exact without typing them.
Where: Sleep tab › action row
Wake up in the morning
Wake up closes the night and writes the entry with the real times; add the quality rating then. If you forget, the night stays open and the next Wake up still writes it, so correct the times in the entry afterwards.
Where: Sleep tab › action row
Log for last night
Log is for a night that is already over: it opens the composer with bedtime, wake time and quality. Most people use Bedtime and Wake up on weekdays and Log to fill in the nights they forgot.
Where: Sleep tab › action row
Goals and habits
A goal for the number that matters, and a habit for the wake time.
Aim the goal at regularity, not just hours
New goal inside Goals is prefilled for sleep. A goal on average night is fine, but the research puts regularity ahead of duration, so a goal that keeps the wake time inside an hour pays more.
Where: Sleep tab › Goals
Make the wake time a habit
On the Habits tab, add a habit for the wake time and tick it on the days it held. The habit tab counts completions rather than streaks, which suits a wake time: one late morning is a data point, not a failure.
Where: Habits tab
Cut the evening habits with trials behind them
The caffeine cut-off, the nightcap and the last hour of screens each have controlled trials in the guidebook. A habit for the cut-off hour, ticked each evening, is the cheapest experiment you can run on your own numbers.
Where: Habits tab
Reading your numbers
Avg night, Regularity, Debt and Quality, and how long to give each.
Avg night against your need
The first value on the stat card is the mean length of your main sleep over the last two weeks. Read it against the need you set in Goals; a few short nights move it less than one might think, which is why it needs the fortnight.
Regularity is the one to watch
Regularity is the Sleep Regularity Index from zero to one hundred, computed only when there is a run of consecutive nights. The strip reacts when it falls below the level the studies associate with delayed clocks and worse outcomes.
Debt and Quality tell the two-week story
Debt is the shortfall against your need summed over the last fourteen nights, and it is worth watching because the mood adapts before the deficit clears. Quality is your own rating, the same kind of score the standard sleep questionnaires rest on.
Look across tabs in Statistics
Statistics under Functions › Analysis puts your nights beside every other aspect: What stands out lists the strongest links and drifts this period, Forecast says where the metric lands a week out at this pace, and Guidance names the aspect whose numbers are weakest.
Where: Functions › Analysis › Statistics
The agent and automations
What the agent can do with this tab, and what runs without you.
Ask the agent about this tab
Open the Agent under Functions › Analysis, or press the a key on the web, and ask in plain words: "Is my wake time drifting later this month, and what is it doing to my regularity?". The agent reads this tab only while the Sleep switch under May read is on, and the Context panel shows exactly what it was sent.
Where: Agent › Settings
Let it suggest, then decide
Anything the agent wants to add or change lands in Suggestions with an accept or reject on each item. Under Does on its own you can let a kind of change apply straight away; bulk edits always show a preview and keep an undo for a day.
Where: Agent › Settings
Put the routine on Autopilot
Autopilot runs the Morning plan, Evening tidy, Weekly review and Drift nudges while the app is open, each with its own time, instruction and Apply without asking switch; Add a job makes one of your own, such as a sleep check every Sunday.
Where: Agent › Settings › In the background
Get the week by email
Email automations in Settings sends a weekly or daily digest with the strongest links, drifts and goal paces across every tab, and can alert you once when something is slipping or when this tab goes quiet for three days.
Where: Settings › Email automations