RISE Sleep Tracker
One of Apple's Best Apps of 2024

Best Whoop Alternative for Sleep? The RISE App

The RISE app is the best Whoop alternative for sleep as it focuses on metrics that matter and gives you personalized advice for better sleep and more energy.
Written by
Jeff Kahn, M.S., Rise Science Co-Founder
Reviewed by
Chester Wu, MD, Rise Science Medical Reviewer
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Updated Regularly
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What’s the Best Whoop Alternative for Sleep? 

  • The RISE app is the best Whoop alternative for sleep. 
  • The app focuses on sleep debt and circadian alignment — the two metrics research shows make the biggest difference in how you feel and function — and gives you personalized guidance, based on your own biology, to help you improve them for better energy, productivity, health, and performance.

The world of sleep trackers is a confusing one. You might have ruled out Whoop, but that doesn’t make the decision of which tracker to get any easier.

To help, look for a sleep tracker that focuses on the metrics that make the biggest difference to your days: sleep debt (how much sleep you owe your body) and circadian alignment (how in sync you are with your circadian rhythm, or body clock).

That’s where RISE can help. RISE tracks your sleep and sleep debt, predicts your circadian rhythm and energy levels, and gives you advice based on your own body to help you feel and perform better each day. 

Read on to learn why RISE is the best Whoop alternative for sleep tracking. 

Buyer’s Guide: How to Choose a Sleep Tracker  

Here’s what to consider when evaluating sleep trackers: 

  • Does the sleep tracker focus on the right metrics?Research shows sleep debt and circadian alignment are the two biggest factors affecting how you feel. Metrics like sleep quality or time spent in different sleep stages are interesting but not very useful. You’ll want a tracker that focuses on the right metrics and tracks them accurately.
  • The RISE app focuses on sleep debt and circadian alignment to make a real difference to your energy levels, productivity, and health.
  • Does the sleep tracker help you improve those metrics? We’re guessing you’re here because you want better sleep and more energy. In that case, you’ll want a sleep tracker that helps you lower your sleep debt and get in sync with your circadian rhythm with, ideally, daily guidance that’s personalized to you.
  • The RISE app gives you daily guidance — based on your own circadian rhythm and how much sleep you personally need — to help you lower your sleep debt and get in sync with your circadian rhythm.
  • Does the sleep tracker come with any other useful features? Consider if you want features like sleep sounds, a smart alarm, activity tracking, and measures of your stress levels, heart rate variability (HRV), and skin temperature. Some are more useful than others.
  • With RISE, you’ll get sleep sounds, a smart alarm, suggested sleep and wake times, and the ability to sync with wearable devices and other sleep apps.
  • How much does the sleep tracker cost? Compare prices, subscription models, and whether you need to buy an additional wearable device to make a sleep-tracking app work. Make sure there’s a free trial, so you can test the tracker before purchasing it.
  • RISE costs $69.99 a year, which works out at $5.83 a month. You can also do a seven-day free trial to see how much RISE can help improve your sleep and energy levels.
  • Does the sleep tracker have good reviews? Search for positive reviews, awards, and recognitions.
  • RISE has thousands of 5-star reviews as well as industry awards and recognition from big names.
  • Does the sleep tracker come with a wearable or sleep-tracking device? If a sleep tracker requires a wearable (like the Whoop band, Apple watch, or Oura Ring), consider whether it has a long battery life, how comfortable this would be to sleep in, and whether you want to charge and look after another device. Some trackers (like RISE) don’t require a wearable at all. Consider compatibility with other devices should you want to pair a fitness tracker with a sleep app.
  • You don’t need a wearable or sleep-tracking device to use RISE. The app can track your sleep through your phone. If you like, you can sync RISE with a wearable or sleep app to track more data.

You can learn more about non-wearable sleep trackers here, including why sleep apps are great for sleep tracking.

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Metrics to Track for Better Sleep and More Energy 

Here are the metrics RISE focuses on and the ones it doesn’t.

Sleep Debt 

Sleep debt is the amount of sleep you owe your body. Lower your sleep debt for more energy, sharper focus, better health, and stronger performance. 

Sleep debt is worked out by comparing how much sleep you get to how much sleep you need.

Many sleep trackers don’t track sleep debt (like Sleep Cycle and Oura Ring), and those that do (like AutoSleep, Sleepzy, and Whoop) don’t track it accurately as they use generic guidelines or self-set sleep goals to determine how much sleep you need each night. 

RISE calculates your sleep debt by working out how much sleep you individually need. This is known as your sleep need. It can vary from person to person quite a bit. 

When we looked at how much sleep 1.95 million RISE users aged 24 and up need, we found sleep needs ranged from five hours to 11 hours 30 minutes.

The RISE app can tell you how much sleep you need.

RISE uses a year’s worth of your phone use behavior and sleep science based models to work out your sleep need. 

The app then tracks sleep duration using either: 

  • Tappigraphy: Phone use (which can be more accurate than movement).
  • Mattress-based actigraphy: Movement in your phone’s accelerometer. 
  • Data from wearable sleep trackers (if you have one): RISE can sync with Apple Watch, Garmin, Fitbit, or Oura Ring. 

From this, RISE calculates your sleep debt over the course of 14 nights and shows you one clear number to focus on. View your sleep debt in the app, on a widget on your iPhone home screen, on your iPad, or on the Apple Watch. 

Learn how to evaluate the best sleep debt tracker here.

RISE app screenshot showing how much sleep debt you have
RISE works out your sleep debt.

RISE users on iOS 1.202 and above can view their sleep need here and view their sleep debt here.

Circadian Alignment 

Circadian alignment is whether you’re in sync with your circadian rhythm. Getting and staying in sync can boost your energy levels, performance, and mental and physical health.

Just like with sleep debt, many sleep trackers (like SleepCycle) don’t give you any information about your circadian rhythm. 

Some trackers do give you information about your circadian rhythm (like Whoop, Oura Ring, Fitbit, and Polar watches). For many, this is only in the form of recommended bedtimes or sleep consistency scores, instead of advice on how to harness your circadian rhythm during the day for more productivity. 

And many trackers give you a fixed recovery score or readiness score that doesn’t accurately represent how your energy levels change across the day. 

Others, like RISE, give you detailed circadian rhythm insights. 

RISE uses your recent sleep times, inferred light exposure, and algorithms built on the SAFTE model, which was developed by the US Department of Transportation and the Department of Defense, to predict your daily circadian rhythm. 

You’ll see when your body wants to sleep and wake up and when your energy levels are expected to rise and fall across the day. Sync up with these times for better alignment, energy, sleep, and productivity.

Learn more about how RISE predicts your circadian rhythm here.

RISE app screenshot showing your energy peak and dip times
RISE predicts your circadian rhythm each day.

RISE users on iOS 1.202 and above can see their circadian rhythm on the Energy screen here

Metrics You Don’t Need to Track: Sleep Stages and Sleep Quality

Many Whoop alternatives track time spent in deep sleep, light sleep, and REM sleep. That includes Garmin, Fitbit, Samsung Galaxy watch, and Apple Watch (and Whoop if you’re still considering it). 

But there’s not much evidence connecting how long you spend in each sleep stage with how you feel each day.  

Plus, we all need a different amount of each sleep stage — just like how we all need a different amount of sleep — and that this can change nightly. 

Focus on getting enough healthy sleep with good sleep hygiene (more on that soon) and your brain will take care of the rest. 

Even if tracking sleep stages was useful, research shows sleep trackers aren’t that accurate at tracking them. Even in polysomnography (sleep studies), experts only agree on results about 80% of the time. 

You can learn why you don’t need to worry about how much deep sleep you need or get here, and the same goes for every other sleep stage. 

You might also spot sleep quality being tracked by many sleep-tracking apps and devices. 

But when it comes to sleep quality, there’s no agreed-upon definition for it. So sleep trackers often use their own scoring systems to give you a sleep score based on multiple metrics. This isn’t that useful as it’s hard to tell what you need to improve to improve the score, let alone get better sleep and energy. 

Plus, the metrics sleep quality scores are based on may not even make that much of a difference to how you feel during the day. So, even if you could improve it, you might find your energy levels don’t change.

RISE doesn’t track sleep quality itself, but you can self-rate sleep quality in the app. That’s because research suggests how satisfied you are with your sleep can make a difference to your overall wellness.

Learn more about sleep-tracking metrics that matter here.

Heads-up: Sleep quality or time spent in sleep stages can’t diagnose sleep disorders. Sleep debt can be helpful to show how much sleep you’re losing out on. But you should speak to a doctor or sleep specialist if you think you have a sleep disorder. 

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Which Sleep Trackers Help You Get More Sleep and Energy? 

Some sleep trackers simply track your sleep duration and perhaps some other metrics without giving you much guidance on what to do with all this sleep data. 

Others give you some semi-personalized guidance, like Oura Ring’s recommended bedtimes, or tools to help you improve your sleep, like Apple Watch’s blood oxygen tracking, which you could bring to a doctor if you think you’ve got sleep apnea. 

Here are some of the RISE features that can help you get more sleep and energy: 

  • 20+ sleep hygiene notifications timed to your individual circadian rhythm to make them more effective. These sleep habits can help you fall asleep faster and wake up less often
  • Sleep sounds and guided relaxation exercises like diaphragmatic breathing and progressive muscle relaxation to help you drift off faster 
  • Recommended sleep and wake times and insights to help you fix your sleep patterns, become a morning person, or get over jet lag faster  
  • A smart alarm clock that tells you if your wake time will add to your sleep debt 
  • A prediction of your energy levels across the day so you know when to harness your naturally productive times and when to take a break or a nap 
RISE users get more sleep
Regular RISE users get more sleep. 

Still considering Whoop? We’ve compared Whoop vs RISE here. 

Other Useful Features

There are many Whoop alternatives out there, so considering other features you want in a sleep tracker can help narrow down your choices. 

Devices like Garmin and Apple Watch can be good for fitness tracking and recording your workouts, heart rate monitoring, and in-depth health metrics, whereas apps like SleepCycle can record sleep sounds to identify snoring. 

As you’re looking for a sleep tracker, though, consider features that’ll help you pay down sleep debt and get in sync with your circadian rhythm for better sleep and energy. 

Additional RISE features include: 

  • Partner Connect, so you can sync up with a partner or friend and keep each other on track  
  • Calendar integration, so you see schedule your day to match your energy peaks and dips and never miss your most productive times  
  • Syncing with wearable devices like Apple Watch, Garmin, Fitbit, and Oura Ring directly, devices like Eight Sleep Mattress and Whoop indirectly through Apple HealthKit, or apps like Sleep Cycle to track more metrics 
  • Access RISE’s insights and features on other devices, including on the app, a widget on your iPhone home screen, your iPad, or your Apple Watch. RISE’s Apple Watch app and complication let you set your RISE alarm from your watch and get sleep hygiene habit reminders on your wrist. We make the case that RISE is the best sleep app for the Apple Watch here.


Whoop costs $239 a year. The basic Whoop strap is free, but other colors cost $49 to $99. 

Here’s how Whoop alternatives compare on cost: 

  • RISE: $69.99 a year, which works out at $5.83 a month
  • Oura Ring: $5.99 for a monthly subscription. The ring costs $299 to $349, depending on design
  • AutoSleep: $7.99 
  • Sleep Cycle: $39.99 a year 
  • Apple Watch: Price depends on the model. The Apple Watch Series 9 is $399 and the Apple Watch Ultra 2 is $799
  • Fitbit: Price depends on the model. The Fitbit Sense 2 is $249.95 and the Fitbit Charge 6 is $159.95
  • Garmin: Price depends on the model. The Venu 3 costs $449.99 and the Vivoactive 5 costs $299.99

You can get a seven-day free trial with RISE. During this free trial, you’ll find out your sleep need and how much sleep debt you have, and you’ll see daily predictions of your circadian rhythm to find out your recommended sleep times and upcoming energy fluctuations.

Follow RISE’s 20+ personalized sleep hygiene notifications, relaxation exercises, and recommended sleep times to see how much you could lower your sleep debt and improve your energy levels. 

We’ve found 80% of RISE users feel more energy within five days! 

RISE Reviews 

We obviously can’t compare reviews for every alternative to Whoop out there, but here’s a selection of what RISE users have to say about the app:

  • “I’m a WHOOP user but I think that insights from RISE are quite helpful and more focused on sleep. Do one thing, but do it well.” Read the review.
  • I trialed a lot of apps before settling on this one. Not only does it give me the information I’m looking for in regards to my energy levels, but it also suggests times for various activities based on my dips and lows. And it puts them into my calendar app for me!...I truly love this app and I’ve recommended it to a few friends and family already!” Read the review.
  • One of the best apps I have ever come across to help syncing my energy levels in order to help me achieve optimal performance during all my activities.” Read the review

As well as 5-star user reviews, RISE has attracted the attention of some big names. 

Sleep Foundation and Sleep Doctor named RISE one of the best sleep apps of 2024, and Apple nominated RISE for a design award and named it an Editor’s Choice app.

Try the Best Whoop Alternative for Sleep: The RISE App  

Even if you take Whoop out of the picture, there are hundreds of sleep trackers out there to choose between. Whoop alternatives range from everything from smartwatches and smart rings to mattress devices and apps. 

If you’re looking for better sleep and energy, you don’t need to worry about metrics like blood oxygen levels, resting heart rate, or body temperature. You just need to focus on lowering your sleep debt and getting in sync with your circadian rhythm. 

That’s why RISE is the best Whoop alternative going. It focuses on these two metrics and gives you personalized guidance to help you improve them, so you can get more energy and productivity each day.

And you don’t need a wearable to do this. RISE tracks everything from your phone. If you do want to use a wearable to get more metrics, though, RISE syncs with Apple Watch, Garmin, Fitbit, and Oura Ring. 

If you’re still considering Whoop, it may make a great activity tracker, so you can use RISE to track and improve sleep while Whoop focuses on other parts of your health.

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Try 7 days free

The power behind your next best day

RISE makes it easy to improve your sleep and daily energy to reach your potential

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