Sleep Efficiency Tracker vs Sparkles

Improve your sleep quality and combat insomnia with the Sleep Efficiency Calculator. This simple tool, based on Cognitive Behavioral Therapy for Insomnia (CBT-I) principles, helps you track and optimize your sleep patterns. Calculate your sleep efficiency score, a key metric in assessing sleep quality, and gain insights to improve your rest. Whether you're dealing with occasional sleep issues or chronic insomnia, our app provides the data and guidance you need for better sleep.

Sparkles brings back the sentences that matter to you. An insight from therapy. A habit you're building. A line from a book. A mantra from a retreat. A reminder to message someone you love. Write it once, and Sparkles returns it at the right moments: on your home screen, on your lock screen, and in a few gentle notifications a day. WHAT THE RESEARCH SAYS Sparkles is built on published research, and the app shows the source behind each claim. • Seeing it again days later helps it stick. Spreading practice out beats cramming it into one sitting. (Cepeda, Pashler, Vul, Wixted & Rohrer, 2006, Psychological Bulletin; Roediger & Karpicke, 2006, Psychological Science) • A reminder at the right moment turns intention into action. Specific "when and where" plans helped people reach their goals more often across 94 studies. (Gollwitzer & Sheeran, 2006, Advances in Experimental Social Psychology; Head, Noar, Iannarino & Grant Harrington, 2013, Social Science & Medicine) • Your own words help more than a borrowed slogan. Reflecting on what you truly value helps, while generic positive slogans can backfire for people with low self-esteem. (Steele, 1988; Cohen & Sherman, 2014, Annual Review of Psychology; Wood, Perunovic & Lee, 2009, Psychological Science) • Habits take time. A simple daily habit took about 66 days, on average, to feel automatic, with wide differences between people. (Lally, van Jaarsveld, Potts & Wardle, 2010, European Journal of Social Psychology) • Gratitude: people who wrote down what they were grateful for each week felt better about their lives. (Emmons & McCullough, 2003, Journal of Personality and Social Psychology) • Reaching out: people underestimate how much others appreciate hearing from them. (Liu, Rim, Min & Min, 2023, Journal of Personality and Social Psychology) Sparkles is a well-being tool, not therapy or medical treatment. WHAT YOU CAN KEEP • Insights from therapy, coaching, a book or a talk • Habits and small daily reminders ("Drink a glass of water.") • Mantras and affirmations in your own words • Quotes that lift you • A nudge to message someone you love • A quick check-in: how do I feel right now? GENTLE REMINDERS Choose 1, 3 or 5 a day, the days and the hours. Sparkles picks a different sparkle each time and favors the ones you mark "Often". A few well-timed reminders, never a flood. WIDGETS AND LIVE ACTIVITIES Home screen and lock screen widgets with calm photo backgrounds show a new sparkle through the day. Tap one to open it. On iPhone, a Live Activity can keep a sparkle on your Lock Screen and in the Dynamic Island. THE BAZAAR Not sure where to start? Add lines from free quote packs: Well-being, Affirmations, Inspirational, Therapy prompts, Quotes from Books, Spiritual, with packs in every app language: from Pirkei Avot and Hebrew poetry to Italian proverbs, French letters and Russian classics, every line quoted from a published source. Add one line, a whole pack, or make a pack "live" so it keeps bringing new lines. LIVE SPARKLES Sparkles that refresh by themselves: quote of the day, word of the day, the moon phase, the Hebrew date, on this day, or the latest news headline. PRIVATE BY DEFAULT Your sparkles stay on your phone. No account needed. Back them up to iCloud or export a file whenever you like. The Community feed is optional: nothing is shared unless you choose to share it. EIGHT LANGUAGES The whole app works in English, Hebrew (right to left), Italian, Spanish, French, German, Portuguese (Brazil) and Russian. Sparkles is free, with no ads.