Sleep score, sleep debt and bedtime target
Pulse Coach reads your Apple Watch sleep stages and turns them into a nightly sleep score, a rolling 14-night sleep debt and a realistic bedtime target for tonight.
Free
Coming soon to theApp Store
Your sleep score
Each night gets a score from three parts:
| Part | Weight | Target |
|---|---|---|
| Duration | 40% | 8 hours asleep |
| Restorative sleep | 35% | Deep + REM making up about 40% of the night |
| Efficiency | 25% | Time asleep ÷ time in bed |
Pulse Coach also tracks consistency, how much your bedtime varies. A spread of 30 minutes or less is ideal; 2 hours or more is the bottom of the scale.
Sleep debt
Sleep debt is the running total of sleep you’ve missed over the last 14 nights, compared with an 8-hour need, capped at 10 hours. It’s shown on Today, in Trends and on your Apple Watch. Try the free sleep debt calculator.
Tonight’s bedtime target
If you’re carrying debt, Pulse Coach moves your bedtime earlier to repay about 25% of it tonight, never more than one extra hour. It’s a target you can actually hit, not a lecture.
Sleep and recovery
Sleep makes up 20% of your recovery score, and it also changes HRV and resting heart rate overnight. Tagging late caffeine, screens or late meals in the journal shows which of them cut into your sleep.
Frequently asked questions
How is sleep debt calculated?
Pulse Coach adds up how far short of 8 hours you slept on each of the last 14 nights, minus any extra sleep. The total is capped at 10 hours so one bad fortnight doesn't dominate the number for weeks.
Can you catch up on sleep debt?
Partly. Short-term debt can be reduced with earlier nights over several days. Pulse Coach suggests going to bed earlier by enough to repay about a quarter of your debt, never more than an extra hour a night, because big swings in bedtime hurt sleep quality.
More features
Recovery score
A daily 0–100 recovery score from your Apple Watch HRV, resting heart rate and sleep, measured against your own 60-day baseline. Calculated on-device.
Exertion score
A 0–10 exertion score from time in each Apple Watch heart-rate zone, with a daily target range matched to your recovery and training goal.
Journal and habit impacts
Tag alcohol, late meals, caffeine, stress, sauna and more. Pulse Coach shows how each habit changes your next-day recovery and that night's sleep.
On-device AI health coach
Ask questions about your recovery, sleep and habits. Answers come from Apple Intelligence running on your iPhone, so your data never reaches a server.
Guided routines and HIIT interval timer
Guided breathwork, mobility, stretching, NSDR deep rest and bodyweight HIIT circuits with voice cues, 3-2-1 beeps, haptics and a Live Activity.
Apple Watch app, complications and widgets
See recovery, exertion and sleep on your wrist with the Pulse Coach Apple Watch app and complications, plus iPhone Home Screen and Lock Screen widgets.
Trends and weekly report
Charts for recovery, HRV, resting heart rate, sleep and exertion over 7, 30 and 90 days, plus a weekly report on what changed and what to focus on.