Yes — RISE can help you protect your energy and make the most of the sleep you do get, even when you can't get enough. This applies if you're pregnant, a new parent, managing illness, caring for someone else, jet-lagged from frequent travel, in the middle of a work crunch, or in any temporary period when you can't get the sleep you need. RISE stays useful both when more sleep isn't realistic right now and when your sleep debt number itself is becoming a source of stress.
Lean on your RISE Energy Schedule
Your Energy Schedule is the most useful part of RISE when you can't get enough sleep. It predicts your daily energy peaks and dips to help you make the most of the energy you have. It also times the habits that protect your sleep quality — getting morning light, cutting off caffeine, winding down, and hitting your Melatonin Window.
Use RISE's other features
RISE is designed to be flexible — you don't need to use every feature to benefit. In addition to sleep tracking and energy predictions, you have other tools:
- Smart Alarm for gentle wakeups
- Calendar Integration to view your Energy Schedule alongside events in Apple or Google Calendar
- Breathing exercises and sleep sounds to help you wind down before bed
- Guides like nighttime journaling (Brain Dump) and Sleep Reset to help you fall back asleep
Treat your RISE sleep debt as a guide, not a score
When it's not possible to get enough sleep, a higher sleep debt can feel discouraging. In these moments, it can help to treat sleep debt as a guide for your decisions rather than something to judge:
- Catch up when you can — even small amounts of extra sleep can improve energy, mood, and productivity
- Adjust expectations when your debt is high — plan lower-stakes tasks and be more intentional in situations that require focus or patience
- Support the sleep you do get with well-timed habits and naps that won't disrupt nighttime sleep
Log your naps in RISE
Naps count toward your total sleep and can help reduce sleep debt. To log a nap in RISE:
- Tap + Nap on the Home tab (below your sleep summary).
- Set your start and end times.
- Tap Add & Review.
Turn off RISE notifications
You can turn off any RISE notification you're not finding helpful.
Manage habit reminders in Tools > Habit Reminders. To pause all RISE notifications, turn them off at the device level. RISE keeps tracking in the background.
Adjust your RISE sleep need
If seeing your sleep debt number is a source of stress, you can manually set your sleep need to a lower number that's realistic for you right now. Manually lowering it doesn't change your biology — it changes what you're measured against. You can set it back when your situation changes.
It's okay to step away from RISE
If RISE still isn't fitting your life right now, it's okay to take a break. The accountability that motivated you when things were steadier might be feeling like pressure now, and RISE will be here when your situation changes.
Still need help?
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