Every CalmTide release, in one place.

CalmTide 1.6 is about making every number mean exactly what it says. HRV read from the night you actually slept. Sleep scored on how regular it is, not only how long. And a rule that now runs through the whole app: what CalmTide couldn't measure leaves a gap in the picture, never a zero in your score.

• NewHRV, measured while you actually sleep. Your daily HRV now comes from the readings taken during the night, not a 24-hour average that mixed in your commute and your workouts. On a night your watch wasn't worn, CalmTide falls back to the day's readings and tells you it did, instead of quietly changing what the number means — and scoring leaves that night out of a comparison rather than comparing it against nights measured a different way.
• NewSleep is now scored on regularity, not just hours. How consistent your sleep timing is predicts more than how long you slept. A steady wake time now counts toward your score, taking 30% of the sleep component — split off the existing duration terms rather than added on top. Fewer than three nights of sleep timing leaves it unmeasured, never scored as a bad one.
• NewSleep continuity. Awakenings, time awake in bed, and sleep efficiency, for nights your device records them. Nights whose source doesn't record them are excluded from the averages by design.
• NewSocial jetlag. The gap between your body clock on work days and free days, measured from your mid-sleep point the way the research defines it. It needs at least two free nights and three work nights, and reports nothing below that.
• Honesty“Morning sun / CAR” is now “Morning rhythm”. It was never a measured cortisol awakening response, and it no longer claims to be. It's a blend of your wake time, morning light and sleep quality, which is what it always was — and the trend milestone that predicted a mental-health outcome from that proxy has been removed. The sleep-regularity research note now states the mechanism instead of quoting depression, anxiety and mortality figures, and gains two citations.
• FreeMorning light now means morning. Daylight is counted in the window after you wake, on every surface that uses it — the checklist, the daily estimate, the weekly component, the recovery dots — so an evening walk no longer ticks a morning box.
• FreeWhat CalmTide can't see never counts against you. No daylight sensor, too few nights of sleep timing, a night the watch was charging: those now leave a gap in the picture instead of a zero in your score.
• PolishOne fewer Health permission. Exercise time was being requested on first run and never used — it's gone from the prompt, and the Health purpose text now names what is actually read. Nothing was added; the two writes are unchanged from 1.5.

CalmTide 1.5 answers the question the scores always raised: what, specifically, is moving your cortisol? Your own patterns, read the morning after. A weekly retrospective that ranks what actually moved your score. A Practice hub with the right dose for the moment you're in — and a check-in you can log from your wrist.

• NewYour patterns, the morning after. See what caffeine, alcohol, late meals and hard workouts did to your HRV, sleep and readiness the next morning — when the biology actually lands — plus your strongest cortisol link, drawn from your own data. Suggestive, and never presented as cause and effect.
• ProWhat your check-ins reveal. After a few weeks of check-ins, see whether how you feel actually lines up with your sleep, HRV and training. It compares your own days, and waits until it has enough of them on both sides of a comparison before it says anything.
• ProYour week, explained. A weekly retrospective that ranks exactly what moved your score, in points — sleep, morning light, HRV, mindfulness, training load — this week against last.
• NewA Practice hub, not a timer. Cyclic sighing and resonance breathing in 2, 5 or 10-minute doses, with a suggestion for the moment you're in: evening wind-down, post-workout reset, elevated load.
• NewCheck in from your wrist. Log how you feel straight from the Apple Watch app — it reaches your phone through the same path as the Home Screen check-in widget, so your streak and your day stay in one place.
• NewPick a focus. Tell CalmTide what you're working on — stress, sleep, or training balance — and today's recommendations reorder around it.
• NewMood, in one place. Your daily check-in can mirror to Apple Health as that day's State of Mind entry, and a mood logged in Health fills in a check-in you missed. Optional, your own entry only, with its own permission prompt the first time you check in — and the second of the two things CalmTide writes.
• ProCaffeine timing. If you log caffeine to Apple Health, see what an after-2pm dose tends to do to the next morning's HRV, measured against your own earlier-cutoff days. Caffeine is read-only and sits behind the optional advanced-metrics prompt.
• FreeYour data, yours. Export a full backup and restore it on any device, from Profile → Your Data. It's a file you share yourself — nothing goes near a network.
• FreePersonal records. Longest streak, best HPA week, calmest morning.
• NewCalm Coach leads with today. Your current status, readiness and last night's sleep now ground every explanation. Still an on-device explainer built only from your own metrics, and still never a diagnosis.
• PolishSharper day, fewer dead ends. Today reorders by time of day, tapping a notification opens the screen it's about — a wind-down reminder opens the wind-down session — plus dozens of reliability fixes.

CalmTide 1.4 turns your cortisol data into daily habits — and gives your practice credit. Morning light coaching anchors your awakening rhythm, life events give your trend a memory, reminders learn your day, and breathwork now counts in Apple Health.

• NewMorning light coaching. Anchor your cortisol awakening rhythm by catching outdoor light soon after you wake — with a two-week “circadian anchor” score in Insights that shows how consistently you're hitting the window.
• NewLife events on your trend. Pin illness, travel, or a big deadline onto your 8-week baseline so a shift makes sense instead of feeling random.
• NewSmarter reminders. The morning check-in now arrives around your usual wake time, with a heads-up the evening before a predicted high-cortisol day and a wind-down cue after a late hard session.
• FreeOne-tap check-in widget. Log how you feel straight from your Home Screen (iOS 17+).
• NewBreathwork now counts. Completing an in-app breathwork or resonance session saves it to Apple Health as Mindful Minutes — so it shows in Health and counts toward your daily practice. In 1.4 that was the one thing CalmTide wrote; everything else stayed read-only. (1.5 adds an optional second write — your own check-in, mirrored as a State of Mind mood.)
• PolishClearer insights, faster app. A clearer “morning light → next-day HRV” insight, plus reliability and performance improvements.

A release about reading your data at a glance: your HPA Balance score moves to the Lock Screen, your HRV and resting heart rate gain personalized benchmarks, and every score now tells you how much data is behind it — plus new Health signals in Insights and a fairer read on the days your watch was off your wrist.

• NewLock Screen widgets. Keep today's HPA Balance score and trend on your Lock Screen — circular, rectangular, and inline — right where you check the time, no unlock needed. Included with Pro.
• ProPersonalized benchmarks. Your HRV and resting-heart-rate details now show how you compare to typical ranges for your age and sex — so each number reads in context, not just against your own baseline but against people like you.
• NewMore Health signals in Insights. New cards for blood oxygen (SpO₂), walking heart rate, and time on your feet join the existing HRV, sleep, VO₂, and noise views — each leading with your average and typical range.
• NewData-confidence indicator. Every score now tells you how much Apple Health data is behind it, so you can tell a settled reading from a baseline that's still building.
• FixFairer with missing data. A night you didn't wear your watch no longer counts as “no sleep” — it's reflected in your confidence read instead, so one gap doesn't drag your score down.
• FreeBody weight in your units. Weight now shows in pounds or kilograms to match your device's region.
• PolishFaster & smoother. Quicker tab loads, a Week tab that no longer reads “not enough data” when you have plenty, and a sweep of reliability fixes across the last month's work.

A release in two parts: a new guided resonance-breathing session you can actually feel, and a top-to-bottom clarity pass that reframes nearly every number against your own baseline — so each screen tells you what it means, right now.

• NewResonance breathing. A new guided session paces you to around six slow, even breaths a minute — the “resonance” rhythm research links to a calmer nervous system and higher heart-rate variability. Follow the expanding orb for five minutes, nudge the pace to whatever feels comfortable (4.5–6.5 breaths/min), and tap Sources to read the studies. It sits next to the existing cyclic-sighing exercise — pick whichever fits the moment. A relaxation practice, not a measurement.
• FreeToday, in your own terms. Recovery tiles now lead with how far you are from your personal baseline (“above usual · +12%”), each sparkline draws your baseline and a marker for today, a cortisol-vs-baseline headline sits under the HPA ring, and a “you are here now” marker rides the daily cortisol curve.
• FreeA consistency strip. A color-coded “days on track” row for your recovery basics — breathwork, sleep, and morning sun — sits above the daily protocol so you can see the week at a glance.
• NewA more useful Week. The Week tab opens with a balance hero and reads your zone minutes and hard days against the targets that matter, with a week-over-week delta and your own 8-week norm for context.
• NewSharper Insights. Charts now carry your personal-average line, summaries lead with your average and typical range, and your tagged days become at-a-glance comparison bars in “Your patterns.”
• PolishClearer & more accessible. Unified trend arrows and colors, steadier charts and layout on every screen size, live spoken VoiceOver cues during breathing, and clearer disclosure of subscription pricing in the purchase flow.

An engagement update that closes the habit loop. CalmTide 1.0 read your stress for you; 1.1 gives you something to do each day — a five-second check-in and a gentle streak — alongside a sharper Today, Week, and Insights, and a full accessibility, performance, and polish pass.

• NewDaily check-in. Take five seconds to log how you feel — Drained, Low, Okay, Good, or Great — and tag what shaped it: caffeine, alcohol, poor sleep, a hard workout, work stress, illness, travel, or a late meal. It saves the moment you tap, with light haptics — no form, no Save button. Your check-ins sit alongside the passive signals from Apple Health so the daily picture is yours, not just your watch's.
• NewStreaks, the kind way. A running streak now lives on the check-in card, with a small celebration when you beat your own best. Miss a day and nothing breaks and nothing scolds you — the streak is there to pull you back, not to punish.
• NewA clearer Today. Recovery-signal tiles now carry a 14-day sparkline and a trend-vs-your-baseline badge — "above usual," "below usual," or "typical" — so each number reads in context, and the "Why this score" explainer sits cleanly below the ring as a separate, tappable caption.
• NewSharper stats. The Weekly grid gains a direction-aware week-over-week trend on every stat, readiness now names its main driver ("HRV 14% above your baseline"), and trend badges are unified across Today, Week, and Insights.
• PolishAccessibility pass. Larger tap targets (44pt+) and VoiceOver labels across the check-in and stat controls — each recovery tile now reads as one element ("metric, value, trend") and readiness reads as a single clear sentence.
• PolishFaster & smoother. Bounded streak fetches, parallelized week builds, and Equatable charts that skip needless redraws — the Today and Insights tabs build quicker and scroll cleaner.
• PolishLayout resilience. Dynamic Type and narrow-viewport hardening so large text and smaller screens no longer clip the check-in tags, readiness prescription, or forecast pills.
• FixSteadier trends. Trend-baseline guards and a readiness data floor (now requiring enough samples) keep a sparse week from reading as a dramatic swing, plus de-duplicated on-device storage under the hood.

The first release — turning the HRV, sleep, and workout data your Apple Watch already collects into a single weekly read on your stress baseline, and a trend you can actually move.

• NewHPA Balance Score. A single weekly 0–100 read on how your week is trending, modelled from HRV, sleep, training load, and breathwork against published exercise-and-recovery research — shown as a ring you can check at a glance.
• NewDaily cortisol read. A today view that estimates whether your cortisol is likely low, moderate, elevated, or high, with one smart recommendation and a five-item daily protocol: breathwork, Zone 2 on track, 7+ hours sleep, no stacked hard sessions, and 15+ minutes of morning sun.
• New8-week baseline trend. The flagship view — your estimated baseline cortisol charted against an optimal trajectory, with annotated spikes and milestone markers like "HRV improved." It's the anxiety-relevant signal most health apps never surface.
• NewBuilt from Apple Health. Reads HRV (SDNN), sleep architecture, workouts and intensity zones, resting and walking heart rate, respiratory rate, blood oxygen, VO₂ max, and logged mindful minutes — and weights each by its research-backed cortisol effect.
• NewGuided breathwork timer. A built-in timer for the five-minutes-a-day practice that has a measurable cortisol effect, with logged sessions credited toward your score.
• ProApple Watch app & Home Screen widgets. Your HPA score and today's recommendation on your wrist, plus a Today-summary widget and an HPA-ring widget that keep your trend one glance away.
• ProDeeper Insights. Pro unlocks extended history, the cortisol forecast, and advanced correlations — HRV history, sleep-architecture breakdowns, a sun-to-next-day-HRV correlation, noise-exposure trends, and VO₂ max as a long-term HPA-health proxy.
• NewSolGlow connection. Install SolGlow too and the apps share a secure on-device container — no servers, no accounts — so morning-sun minutes and a morning-rhythm score derived from them (a proxy, not a measured cortisol awakening response) feed CalmTide's score, and a new "Sun → next-day HRV" correlation appears in Insights.
• FreeSmart notifications. An 8am check-in, post-hard-workout recovery nudges, a Sunday weekly summary, and an alert when two hard sessions stack up.
• FreePrivate by design. Everything is computed on-device from Apple Health. No account, no analytics, and no health data ever leaves your phone. Permissions are staged — CalmTide asks for the essentials on day one and requests deeper metrics only when you explore the features that use them.
• FreeHonest estimates. Scores are clearly labelled as estimates from published research, not a clinical cortisol measurement — CalmTide tells you what it can and can't know.