As a sleep coach who works with teens and adults (especially those dealing with insomnia), I’ve seen firsthand how confusing sleep can feel, especially when you’re doing everything right and still waking up tired.
That’s why I’m always on the hunt for tools that are actually helpful, not just another blue light filter or meditation playlist. And after years of trying different sleep trackers and apps, I can say with total confidence: the RISE Science app is my #1 recommendation for anyone who wants to sleep better and feel more energized.
And yes, I use it myself daily.
Wait… what is RISE?
Let me keep it simple. RISE is an app that tells you when you’ll feel your best—and when to rest.
It analyzes your sleep data (from your phone or wearable) and gives you two key things:
- Your sleep debt—aka, how much sleep you owe your body
- Your daily energy schedule—a forecast of your natural energy highs and dips, based on your circadian rhythm
That’s it. Let me explain why it’s sleep-changing.
Why sleep debt matters (especially for insomniacs)
Here’s something I teach all my clients: It’s not just about how much sleep you get tonight. It’s about how consistently you’re meeting your sleep needs over time.
RISE tracks your sleep debt and shows you, on one simple screen, how your current sleep habits are impacting your energy.
The lower your sleep debt, the better you feel. The higher it is, the more you’ll struggle with focus, mood, productivity, cravings, and yes, even anxiety.
I love that RISE makes this so easy to understand. It’s the first app I’ve seen that translates sleep data into something actionable. No confusing graphs or vague “scores.”
Circadian rhythm coaching = gold for productivity
If you’ve ever tried to power through work during a mid-afternoon slump or wondered why some nights you fall asleep easily and others you’re tossing and turning, RISE explains why.
It shows you your personal circadian rhythm—your body’s natural energy schedule—and helps you plan around it. You’ll see when your peak energy windows hit (great for deep work or workouts), your wind-down window starts, and even your ideal bedtime.
For my clients with insomnia or erratic sleep schedules, this is a lifesaver. Knowing when your body is biologically ready for sleep can make a huge difference in how long it takes to fall asleep—and how rested you feel the next day.
Extra perk I didn’t expect: Partner Connect
My husband and I recently synced up with RISE’s Partner Connect feature, and it’s been a fun little accountability tool. We can see each other’s sleep debt, compare energy windows, and even plan date nights around when we’re both feeling alert instead of dragging ourselves through dinner.
For couples navigating different schedules (or parents juggling bedtime routines), it’s a surprisingly helpful feature that adds a little teamwork into your sleep journey.
Final thoughts (and a nudge from your friendly sleep coach)
I’ve tested dozens of sleep trackers and apps. Some are overcomplicated. Some focus too much on the tech and not enough on how we actually feel. RISE is the one I continue to recommend.
It’s clear, evidence-based, and meets people where they are, with data that’s easy to understand and sustainable changes. At just $1/day (or 33 cents/day with a quarterly plan), it’s the best investment I’ve made in my own energy—and the first thing I recommend to anyone struggling with sleep.
If you’re tired of being tired or want to finally understand your body’s natural rhythm, download RISE and give it a week. You’ll be surprised how quickly things shift.
