You can now open InnerRipple from a link, straight to Today, Trends or Insights.

Short nights now count against your day. Sleep between about 5 and 6.5 hours used to score as helping, even when Tonight's Action said you were below the recommended range. Now under 6.5 hours holds the day back and under 6 hours holds it back further, so the score and the advice agree. Net Today, Recovery and the days banked in Trends may read lower after short nights, including for past days in the last six months. Accessibility: small text has higher contrast and is easier to read. Reduce Motion is now respected throughout the app and on Apple Watch, where the breathing orb paces your breath by fading instead of growing. Good and typical readings now carry different words instead of differing only by colour. At larger text sizes, the places we found where words broke midway or labels cut off are fixed, on iPhone, iPad and Apple Watch. Light mode text has higher contrast too. New: your screens float on slow water. Prefer a plain background? Switch to Regular in Settings, Appearance, where you can also choose how strong the water is, how it looks in light mode, and a matching app icon. It holds still with Reduce Motion or Low Power Mode, and stays plain with Increase Contrast or Reduce Transparency. Also new in Settings: glass cards, on either background. Tonight's Action asks for a plan now, not a tap. Mark Done counted as done the moment you tapped it, whether or not the night went that way. A sleep action now names a time to be asleep by; Plan it can set a wind-down reminder, and the next morning the app shows when you actually fell asleep, read from Apple Health, and whether that was within your plan. Step and exercise targets fill as you go and close themselves, Trends counts what happened rather than taps, and Siri takes "Plan tonight in InnerRipple". When last night was short, resting heart rate is up or HRV is down against your usual, the action is now about recovery before steps. Mark Done history from earlier versions is cleared. Today is calmer. Recovery now says which signals lifted or lowered this morning's number, instead of repeating its definition every day. Outside the Classic layout, the explanations under the ring now sit behind an (i), so the number comes first. Last night's plan sits on top of today's action, and in the Simplified layout a day with nothing standing out gets one line instead of a card. The Today's Investment breakdown now leads with the number, like Recovery's. Fitness Age shows a number again. Tap it to see how it is worked out: your VO₂ max, the typical value at your age, the gap between them and what that gap is worth in years, next to the readings it rests on. On iPad, the meditation button sits in its own space at the edge of the screen, on every tab, so it no longer covers what is underneath it. "Off your usual" is now "Standing out", because some readings stand out against a reference range rather than your usual. Fixes: the Recovery breakdown says which signals are scored against your usual and which against set ranges, the Today's Investment breakdown lists the weights the score actually uses, the watch Sleep Recap describes the current score and keeps its last line clear of the page dots, the small Today widget shows its whole line, the lock screen Today widget no longer shows its score as a percentage, the medium Today's Action widget hides its text on a locked iPhone, Siri's "Get today's score" now gives Today's Investment, the number the app shows, and VoiceOver says "1 minute" rather than "1 minutes".

Recovery now weights resting heart rate above HRV. Measured over 174 nights on a real wrist, overnight HRV carried far less signal from one night to the next than resting heart rate did, and much of what looked like nightly change in it was the sensor rather than the wearer. The scoring was changed to match the measurement rather than the other way round. Your recovery scores and days figure may shift, including for past days. HRV averaging is now tested rather than assumed. InnerRipple checks whether averaging three nights tracks your resting heart rate better than single nights do, and only averages when it does. For most watches it will not, and each night is scored as measured. Fitness Age now shows its working instead of a number. You see what a fitness age is built from, how many readings your watch actually recorded of each, how recent the main one is, and which factors no wearable can see at all. Your contribution now reads in words on your Apple Watch, complications, widgets and notifications, instead of a number of minutes. Those surfaces have no room to explain what the unit means, and the unit was never a measure of lifespan. Trends keeps the full figure, with the working behind it. Contributions now say what they are measured against: heart signals against your own baseline, everything else against daily targets. Each signal is marked as helping or holding the day back, rather than with arrows that could be read as the reading going up or down. In the Classic Today layout, tapping the days figure explains what the unit is and is not. The momentum percentage beside the days figure is gone. It was described as comparing your last 7 days with the 7 before, but it was the same day's figure shown again as a percentage. Your signals now include waist-to-height. Add a waist measurement in Apple Health and InnerRipple shows your waist against your height in the bands the UK's NICE guideline uses: 0.4 to 0.49 healthy, 0.5 to 0.59 increased, 0.6 or more high, with NICE's rule of keeping your waist to less than half your height. It always says how old the measurement is, and shows no ratio under 18 or at a BMI of 35 or more, where NICE does not use it. To do this, InnerRipple now asks to read waist circumference. It no longer asks to read your workouts, which it never used. Privacy: on a locked iPhone, widgets now hide your readings, the morning notification no longer shows the numbers, and Siri asks you to unlock before telling you your score or marking tonight's action done. The location used for sunset times is now stored only to about a kilometre.

Bloodwork: scan a lab report or enter values by hand, and watch each marker trend over time, even across different labs. Your values stay private to you, never on our servers, and never a diagnosis. Sleep is now scored against the published 7 to 9 hour adult range from the AASM and Sleep Research Society, instead of a single 7 hour target. Eight and nine hour nights count as the full nights they are. If you sleep well, expect your sleep scores and your banked days to move up, including for past days. Bloodwork now calls out values that fall outside the range labs themselves treat as urgent, and suggests checking the number against your original report and contacting your clinician. Hand-entered lab values now warn you when a number looks like it was typed in a different unit than the field expects. Steadier Recovery: your recovery reads from last night's sleep and holds all day, instead of drifting as data syncs in. More accurate sleep on nights tracked by more than one device. Full VoiceOver and Dynamic Type support across the app, Apple Watch, and widgets. Fixes: ambient sounds keep playing when your iPhone locks mid-meditation, the Apple Watch permission prompt no longer stalls on Series 5, and several study citations have been corrected.

v1.0.1 - Cross-metric insights, HRV training with lab-grade math, iPad, and the Tonight's Action loop. NEW: FOUNDATION MODELS INSIGHTS (IPHONE) On-device pattern detection across your trailing 30 days. Sleep regularity, HRV trends, recovery patterns, plus cross-metric correlations like "Your HRV drops 12% the morning after sleep below 6h." Every card cites a peer-reviewed study. Powered by Apple Intelligence on supported devices. Nothing leaves your phone. NEW: HRV TRAINING (WATCH + IPHONE) A 5 or 10 minute resonance breathing session with live heart rate on the watch. Session HRV is now computed from actual beat-to-beat intervals (Series 4+), methodologically equivalent to Apple's 24-hour SDNN baseline. Trends tab on iPhone tracks your sessions over time with a best-session marker. Lehrer and Gevirtz 2014 protocol. Saves to Apple Health as a Mind and Body workout. NEW: TONIGHT'S ACTION LOOP (IPHONE + WATCH) The daily recommendation card stands out, with a Mark Done button on both iPhone and watch. Trends shows "5 of last 7 days completed." Mark Done flows both ways across devices. NEW: MINDFUL MINUTE, EXPANDED (IPHONE + WATCH) Three breath patterns: Box (4-4-4-4) for focus, Resonance (6-6) for HRV, Calm (4-7-8) for pre-sleep wind-down. Five ambient sounds: White Noise, Ocean, Rain, River, Forest. Settings sync across devices. NEW: SLEEP EFFICIENCY + CHRONOTYPE (IPHONE) Two new Signal Status rows. Efficiency is time asleep over time in bed (Buysse 1989 PSQI: 85% or more is healthy). Chronotype is morning, intermediate, or evening, derived from your 30-day sleep midpoint (Roenneberg 2003 MCTQ). NEW: CAFFEINE AWARENESS (IPHONE) Reads dietary caffeine from Apple Health. Use ProdDuck or any drink-logging app? Your logged drinks show up here. Pattern detection ties caffeine to next-night sleep efficiency (Drake 2013, J Clinical Sleep Medicine). NEW: IPAD LAYOUT A native iPad experience with a sidebar for tab and Today layout switching. 2-column Insights grid. Portrait and landscape both supported. NEW: SMART-TIMED NOTIFICATIONS + DAYLIGHT COMPLICATION Evening reminder fires at the hour that matches your recommendation: sleep wind-down at 9pm, mindfulness at 8pm, walks 90 minutes before local sunset (location-aware, opt-in). You can customize each notification time in Settings. A new sunset- countdown complication brings daylight tracking to your watch face (Series 4 and later). NEW: TRENDS TIME-WINDOW FILTER Filter the ledger by 7, 30, 90, or 180 days from the top of Trends. NEW: SIRI SHORTCUTS "Hey Siri, log a mindful minute." "Hey Siri, start HRV training." FIXES * Sleep regularity math: circular statistics fix prevents the rare 500+ minute display caused by a midnight-wrap bug. * Mindful Minute on watch no longer writes duplicate entries on session completion. * HealthKit permission prompts are cached; no more re-asks every launch. Settings has a "Re-request health access" button for users who tapped Don't Allow initially. * HRV training sessions under 30 seconds are discarded instead of cluttering history. * Three citation URLs corrected to point to the right peer-reviewed papers. * Mindful session completion haptic fires even when wrist is down. * Watch composite score reliably matches iPhone on first launch. * Today's Ripple widget no longer truncates on older Apple Watches. Same brand: every threshold cites a peer-reviewed source, every score is computed from YOUR baseline, nothing leaves your phone.