Today Screen

Today Screen includes several important indicators that you can track throughout the day:

Also, from Today Screen, you can go to:

Wellness is a category that’s always pinned to the very top of your home screen. It’s not a medical diagnosis, but it can help you see how well your body copes with day-to-day stressors. Pay attention to the color of Wellness’s heart — it comes in green, yellow, or red, and also colors the background of your home screen.

If the heart is green, it means your wellness score is high — your body’s systems are holding up well, even if you’re a bit tired or feeling under the weather.

Yellow or red hearts mean that your wellness score is on the low end — your body’s systems are more vulnerable, and it’s best to avoid pushing past your limits.

Your Wellness score is based on heart rate variability (HRV) — a reliable health marker used by physicians and scientists to assess health risks and track the body’s recovery.

Higher heart rate variability is typically better but is a highly individual metric. That’s why our Wellness score has two components — Today’s HRV and Average HRV.

Here, we compare your heart rate variability from today to your baseline from the past 60 days (Today’s HRV) — this part of the score lets you see how well your body’s systems are holding up compared to your average well-being.

Numbers above your baseline, or within your norm, signal that your body’s systems are holding up well, or maybe even better than usual. Numbers below your baseline signal that your body’s systems are more vulnerable than usual — you might be under a lot of stress, feeling under the weather, or just tired.

Here, we compare your average heart rate variability from the past 60 days to population norms for your age and gender (Average HRV) — this gives you an idea of how resilient your systems are compared to people similar to you.

You can see where your numbers fall compared to population norms, but keep in mind that your HRV average is not a medical diagnosis. Higher numbers are typically better, but you can’t definitely conclude that you’re in perfect health if you have a comparatively high HRV — only a medical professional can tell you how healthy you are.

These charts show more wellness metrics you may find helpful. We don’t use them to calculate your score, but they can be insightful. Here, you can find Resting HR: Sleep and Blood Pressure.

The Heart Rate Variability (HRV) metric we use is lnRMSSD. We chose to use this metric instead of the standard SDNN because it more accurately reflects the activity of your parasympathetic nervous system — the body’s protective mechanism responsible for efficient blood circulation and heart regulation. Higher numbers indicate the parasympathetic nervous system is actively working to protect your body.

A warning sign in your Wellness means we’ve spotted a sharp and unusual decline in HRV in your last measurement. This can simply reflect that you’re experiencing a lot of stress, but pay attention if that’s not the case — you might be getting sick. Take care of yourself by getting plenty of rest.

Measurement Health is limited to just a single measurement at one point in time — it’s not a complete picture of your whole day.

Wellness takes into account and analyzes all of your measurements from today, comparing them to both your personal baseline and population averages — it’s a more holistic and comprehensive analysis.

Battery reflects how much energy you have left to take on the day.

The smaller number below the scale shows how much charge you have already spent since waking up. Activities that increase your heart rate discharge the Battery, while relaxation practices help it recover.

We calculate the Battery's charge level based on how well you slept and your morning heart rate. So essentially, your morning charge level shows how well-rested you are.

Ambient HR: Daytime is a reflection of how well-rested your body feels, so we take it into account when calculating your charge level.

This parameter shows in which stages of sleep your Battery is recharged. The final point on the white line represents how much Battery has been recharged overnight.

Sleep Balance is how much sleep you got last night relative to your sleep need — the minimum amount of sleep your body needs.

The closer you meet your sleep need, the more you recharge your Battery. We calculate your sleep need based on how much you moved during the day, along with your usual sleep time and sleep debt — the amount of sleep you “owe” your body from not getting enough rest on previous nights.

We grab your actual sleep time from Apple Health, but you can also enter it manually when you don’t wear your Apple Watch overnight.

Basically, everything you do impacts your Battery during the day. In fact, you can check out the impact of different activities on your Battery.

The higher your heart rate, the faster your Battery discharges, so physical activity or high-stress events will quickly discharge it. Conversely, resting with a lower heart rate can recharge Battery.

Sleep Guidance is here to help you get a good night’s rest and recharge your battery overnight.

Your optimal wind-down window is based on your usual sleep schedule — following it will help you take full advantage of your body’s natural melatonin levels, which start to rise near wind-down.

Your wake-up time is based on sleep need – how much sleep you need to get. We calculate it considering your usual sleep schedule, sleep debt, and how active you were throughout the day.

These metrics are not involved in the calculations but can be useful for a complete picture of well-being. In the graphs, you will see Battery Range, which shows the highest and lowest Battery charges over a period of time. And also Mindfulness Minutes, a graph that shows the number of minutes of mindfulness.

Battery is a more comprehensive overview of your energy levels — it takes into account your sleep, heart rate, and absolutely everything you do during the day.

Measurement Energy reflects the activity of your body’s recovery systems at a single point in time during the day. It’s important information to have, but it doesn’t take into account everything that happened to you and your body before you took the measurement.

Pressure shows how well you are coping with today’s sedentary stress — a harmful, cortisol-driven pressure. The gauge goes up when you worry or work under stress, and bounces back when you take some time to recover and get moving.

You want to keep your pressure gauge in the green. To avoid building up pressure, get more rest throughout the day. If you see your pressure gauge climbing toward the red zone, get some exercise to relieve it. If your pressure gauge remains in the green zone, it means you are not accumulating stress or have already balanced it with physical activity.

Pressure Guidance is here to help you keep your pressure gauge in the green — if you meet your exercise minimum and avoid maxing out sedentary stress, your pressure gauge will be in the green.

To calculate Stress-coping activity and Sedentary stress, we use proprietary algorithms based on your age, heartbeat, fitness, activity levels, and other factors.

We rate each activity using MET or the metabolic equivalent of a task. 1 MET is the energy you spend sitting at rest. The more vigorous the activity, the higher the MET value. So, a brisk walk is rated at about 4 METs, while jumping rope has a value of about 12 METs, meaning you spend 4 and 12 times the energy compared to sitting still, respectively.

Check the Today’s Pressure chart to see how much pressure different activities put on your body throughout the day.

The charts below show more activity metrics you may find helpful. We don’t use them to calculate pressure, but they can be insightful.

Pressure is a more comprehensive overview of the toll all of today’s stressors take on your body — it takes into account absolutely everything you do.

Measurement Stress reflects the activity of your body’s stress response systems at a single point in time during the day. It’s important information to have, but it doesn’t take into account everything that happened to you and your body before you took the measurement.

Wear your Apple Watch at night to get a detailed report on your sleep. For now, Sleep Analysis is only available to iOS users with an Apple Watch.

If you don't wear a watch at bedtime but see the sleep widget in Today Screen, you can manually add a time. This will help us provide you with a more consistent analysis and offer better recommendations for your ideal bedtime, wake-up time, and overall sleep needs.

To make it as easy as possible to see all the key data your Apple Watch tracks at night, we compiled it into a multi-function chart. It displays three graphs: Comfort, Breathing, and Stages.

Comfort reflects how restful your night was. Tossing and turning is calculated based on the energy you expended, while noise levels are recorded by your Apple Watch.

Breathing is based on two data streams — Respiratory Rate and Blood Oxygen levels — both recorded by your Apple Watch.

We calculate the Stages using raw data from Apple Health, so they may differ from those calculated by Apple. Note: Full synchronization between your Apple Watch and Apple Health may take some time after you wake up, so the data could update later.

Sleep Insights includes Sleep Score chart that relies on:

If you have good Sleep Insights, you will have more energy during the day. Sleep Insights will be good if you sleep as much as your body needs, fall asleep and wake up at the usual time and do not lie awake for long periods of time, and your heart rate stays within your normal range.

Sleep Balance reflects how much sleep you got relative to your sleep need. Your sleep need varies daily based on your sleep debt, usual schedule, and activity during the day.

To determine how much time you spent asleep, we analyze your sleep data using smart algorithms and subtract the time you were awake.

Sleep Schedule measures if you’re going to bed and waking up at consistent times every day. By sticking to a sleep schedule, you’re helping your body produce “sleep hormone” melatonin at the right times, making it easier for you to fall asleep, stay asleep through the night, and wake up in the morning. This also leads to deeper, more restorative sleep because your body is better able to enter and stay in the sleep stages that are most beneficial for recovery and improve overall health.

We calculate your Sleep Stability score based on the number of wake-ups during the night, total time spent awake, and the duration of your longest wake-up.

Waking up several times during the night is normal and a natural part of transitioning between sleep cycles. It’s usually nothing to worry about unless you experience many moderate or extended wake-ups.

Heart Rate Wave is an experimental metric that reflects how restorative your sleep was based on your heart rate pattern.

Elevation shows if your heart rate from last night was higher than usual. Elevated heart rate during sleep can indicate lower sleep quality with less time in deep, restorative sleep stages.

Generally, the shape of the wave should resemble a hammock: your heart rate decreases until melatonin levels peak in the middle of the night and then increases together with your cortisol levels as you move toward wakefulness. If the Wave deviates from this shape, it may indicate that your sleep wasn’t very restorative.

Wake-up HR shows your heart rate at the end of your sleep cycle. If it’s lower than your baseline, it might indicate that you weren’t quite ready to wake up. If it’s higher, your body likely didn’t recover enough overnight.

This section includes three graphs:

Nighttime Recharge is a graph that reflects whether your Battery has had time to recharge. It recharges better if you spend enough time in deep and REM sleep.

Your sleep directly impacts your Morning Pressure score. If you’ve slept well, your body starts the day in a more resilient state. However, if you don’t get enough rest, your body will struggle more with stress throughout the day.

Everything you do during the day affects your sleep need and best bedtime. Your need for sleep will decrease if you got enough sleep last night and increase after stress and activity.

Echo is a unique feature designed to immerse you in an endless stream of soothing stories, helping you fall asleep faster and more easily. Its background music is enhanced by audio science, combining various techniques — from binaural beats to functional noise and sounds adapted to your heart rate — for maximum effectiveness.

From Today Screen, you can access Echo and start a track that adjusts to your pulse. There, you can also set new preferences for voice, music, story, and heartbeat.

In Workout Report, you will find detailed information about how effectively you exercised and how the activity affects your body.

Effort Zones are individual values that indicate what your heart rate should be for a more effective workout. The zone boundaries change each day based on your morning resting heart rate and the maximum METs you can accumulate today. The more time you spend in Zone 5, the more intense the workout.

In the Workout METs graph, we use the MET parameter to more accurately determine how intense your workout was. Each bar shows how your effort compares to your resting state.

Beneficial Activity Threshold is calculated based on the maximum number of METs you can accumulate today. This number is in the upper left corner of the graph and depends on your age, training level, and resting heart rate (the number in the lower right corner). In the upper right corner is the heart rate at which you would reach that MET number. Beneficial Activity Threshold changes each day depending on these numbers.

This graph reflects how your activity affects the Pressure graph.

Exercising in Zones 1 to 5 helps your body counteract harmful stress built up over the past 2 hours. If you keep exercising after you’ve burned off that stress, you start accumulating Buffers. They strengthen your body’s resilience, helping prevent future sedentary stress.

For example, if you accumulate 30 Buffers and then take a tense 30-minute work call that would normally increase your Pressure, it won’t affect you. The Buffers will protect you from harmful stress and help your body stay balanced.

This chart helps you keep track of how your charge level changes. This is so that you don't overload your body and keep a balance between activity and rest.

Please be aware that if you are taking any medications that can affect your heart rate, the accuracy of our app's evaluation based on HRV readings may not be completely accurate. We advise consulting with your healthcare provider for a more tailored insight into how your medications could affect heart rate readings.

Currently, the Today Screen feature is exclusively available to iOS platform users who use Apple Watch or Oura.