Napping & Alarms

Napping & Alarms

Flow Recovery has always been built around a simple idea: help you make better decisions without taking ownership of your data. Everything the App knows about you stays on your device. There is no account to create, no server quietly collecting information in the background, and no trade-off between insight and privacy.

2.0.1 adds two features we have wanted in the Sleep view from the beginning: Naps and Smart Alarm. Alongside them comes a more informative daily protocol, refinements across the Sleep view, and a collection of fixes that make the App more accurate and more useful day to day.

Naps

Sleep does not only happen between bedtime and your alarm.

Many of the athletes we built Flow Recovery for train around demanding schedules, and a well-timed nap can turn a borderline day into a productive one. Until now, the App ignored that completely.

It no longer does.

Flow Recovery now detects short sleep sessions recorded in Apple Health and presents them for confirmation with a single tap. A genuine recovery nap counts towards your day. An accidental hour on the sofa does not.

If you prefer to start one yourself, there is now a built-in nap timer with sensible preset durations. Every nap appears in a rolling seven-day history and is scored according to the contribution it made to your recovery, rather than simply being logged as more time asleep.

A sharper daily protocol

The daily protocol remains the heart of Flow Recovery.

The challenge with a categorical verdict is that two MODERATE days can look identical, even when the reasons behind them are completely different. One might be driven by poor sleep. Another by accumulated training load. The recommendation is similar, but the context matters.

2.0.1 introduces contextual sub-labels that explain what is driving today’s verdict. Instead of simply seeing the outcome, you can immediately see the signal that contributed most strongly to it.

The daily actions suggested by the App have also been expanded. Recommendations are now selected from a larger pool and matched more closely to the day in front of you, rather than cycling through the same handful of suggestions.

Smart Alarm

Smart Alarm brings alarm functionality directly into the Sleep view, removing the need to rely on a separate app.

Alarms can wake you through your iPhone using audio, or through Apple Watch haptics if you wear a watch overnight. For many people, a tap on the wrist is a more civilised way to wake up than a phone sounding across the room.

Snooze duration is configurable, multiple sounds are included alongside the system default, and the App will warn you if your phone is set to silent before you go to sleep.

Smart Alarm currently focuses on dependable wake-ups. Intelligent wake windows based on sleep stages are planned for a future release.

Sleep view, refined

Several areas of the Sleep view have been improved alongside the headline features.

Sleeping Wrist Temperature now opens into a seven-night deviation view, complete with status indicators and plain-language explanations that provide useful context around the trend. A number that previously sat alone now tells a clearer story.

Metric cards have been refined for consistency, with cleaner labels and improved layout throughout the view.

There is also a better experience for anyone who chooses not to connect Apple Health immediately. New users now see a neutral starting screen with a dismissible connection card and a clear route back whenever they decide to connect later. Settings now accurately reflect connection status as well.

And the rest

Beyond the headline features, 2.0.1 includes a range of smaller improvements and fixes across the App.

Workout classification has been refined, sleep data filtering has been improved, launch animations have been tidied, and a number of edge cases throughout the experience have been addressed.

Most of these changes are invisible when they work correctly, which is exactly how they should be.

Naps and Smart Alarm have been on our roadmap since the beginning. 2.0.1 finally brings them into Flow Recovery, alongside a smarter protocol and a more useful Sleep view.

As always, the App remains free, and your data never leaves your device.