R90 sleep assistant

Still worrying about your sleep quality? Try the R90 sleep method to transform your sleep.

The R90 sleep method, developed by the Premier League Manchester United's sports sleep coach, is designed according to the human body's natural biological rhythms. This scientifically-backed solution helps eliminate external and internal distractions, allowing you to follow your body's natural patterns and achieve better sleep.

Human sleep consists of two types: REM sleep (light sleep) and non-REM sleep (deep sleep). These alternate in approximately 90-minute cycles. Sleep quality isn't measured by absolute duration, but by completing full 90-minute cycles. The optimal R90 sleep pattern is 35 cycles per week.

For example, if you typically sleep from 12:00 AM to 7:30 AM, you complete exactly 5 cycles. But if you stay up until 1:00 AM and still wake at 7:30 AM, you'll be in deep sleep when your alarm goes off. Forcing yourself awake doesn't eliminate fatigue—it actually harms your body. According to R90 principles, you should adjust to sleep at 1:30 AM for exactly 4 cycles.

This app helps you calculate and follow the R90 method, providing timely reminders and tracking your weekly sleep cycles.

Key Features:
- Record your sleep patterns automatically
- Track completed sleep cycles each week
- Plan your optimal sleep schedule
- Smart bedtime and wake time calculations
- Weekly cycle goal tracking (35 cycles per week)

Pro Tip:A 30-minute or 90-minute nap at noon also counts as a complete cycle.

Note: This app integrates with HealthKit to read and write sleep data. Permission is required for optimal functionality.