01
Sleep latency above 30 minutes
Consistently taking more than half an hour to fall asleep is associated with stress arousal, caffeine timing, and late screen use. One of the most modifiable factors.
Source·CDC About Sleep (2024)
Sleep quality
Sleep that actually restores.
Adults need seven to nine hours, but quality matters as much as quantity. Sleep latency, fragmentation, and circadian alignment are the three things most often out of place.
Free to join. GDPR-compliant. Reviewed by GPs.
I am in bed by 11, I sleep until 7, but I wake up four times a night and never feel rested. What is wrong?
Ingrid
The hours look right but the structure is broken. The pattern Ingrid sees in cases like this is usually a mix of late caffeine, an irregular bedtime, and a bedroom temperature above 20°C.
First action
Move caffeine earlier for the next three nights
Keep bedtime stable and cut caffeine by early afternoon so Ingrid can see whether stimulation is driving the wake-ups.
Illustrative example only. Ingrid helps identify patterns worth addressing or discussing clinically; it is not a sleep-lab diagnosis.
Possible reasons
Why your sleep is not restoring
Sleep medicine looks at a small number of measurable signals. Most issues live in one of these.
02
Fragmentation and wake-ups
Multiple awakenings break the natural sleep cycles your body needs for memory consolidation and physical recovery. Alcohol, late large meals, and a warm bedroom are common contributors.
Source·CDC About Sleep (2024)
03
Circadian misalignment
Irregular bed and wake times, weekend "social jetlag", late caffeine (after roughly 2pm), and a lack of morning daylight all shift the internal clock and reduce sleep quality even when hours look fine.
Source·CDC About Sleep (2024)
04
Sleep apnoea
Loud snoring with witnessed breathing pauses, morning headaches, and unrefreshing sleep despite adequate hours warrants a clinical assessment. It is more common than most people realise.
05
Pain, medication, or mental health
Chronic pain, some medications (beta-blockers, SSRIs, stimulants), and unmanaged anxiety or depression all degrade sleep quality. Identifying them changes which plan is appropriate.
“Sleep consistency refers to how well you maintain the same bedtime and wake-up time from one day to the next.”
Consistency matters because irregular timing can undermine sleep quality even when the total hours look reasonable.
— Jean-Philippe Chaput, Ph.D. Professor of pediatrics at University of Ottawa
Quoted from The New York Times. Jean-Philippe Chaput, Ph.D. is not affiliated with Ingrid, and the quote does not imply an endorsement of Ingrid.
How it works
A nightly plan tuned to your real pattern
Three steps to identify the blocker that matters most tonight.
- Step 01
Connect or log your sleep
Start with a few nights of real sleep data so Ingrid can see the structure behind “I slept eight hours.”
- Use a wearable or short nightly check-ins
- Track wake-ups, caffeine timing, and bedtime consistency
- Create a baseline before changing multiple habits at once
- Step 02
Ingrid identifies the largest blocker
Latency, fragmentation, and circadian drift are read together so the biggest sleep blocker stands out.
- Distinguish hours slept from actual sleep quality
- Prioritize the factor most likely to change tonight
- Explain whether timing, stimulation, or recovery is the issue
- Step 03
Refine week by week
Ingrid helps you test small changes, keep what works, and drop what does not.
- Run simple experiments with caffeine, light, temperature, or routine
- Review what improved sleep and what did not
- Avoid one-size-fits-all sleep advice
Free to join the waitlist. We will contact you when the next beta slots open.
We use your email only to contact you about the Ingrid beta. You can ask us to delete it at any time. Privacy policy
Why Ingrid
How Ingrid compares for sleep
Reads your full picture (history, habits, labs, wearables)
- Ingrid
- Generic wellness app
- Typical GP appointment
- Only what you bring
- Going it alone
Adapts to you over weeks and months
- Ingrid
- Generic wellness app
- Sometimes
- Typical GP appointment
- Going it alone
Recommendations grounded in published clinical guidance
- Ingrid
- Generic wellness app
- Typical GP appointment
- Going it alone
Connects to medical experts for clinical questions
- Ingrid
- Generic wellness app
- Typical GP appointment
- Going it alone
Available any time, on your phone
- Ingrid
- Generic wellness app
- Typical GP appointment
- Going it alone
Privacy-first, EU-hosted, your data stays yours
- Ingrid
- Generic wellness app
- Varies
- Typical GP appointment
- Going it alone
Sleep trackers describe the night. Ingrid helps connect the night to the daytime behaviors that are actually shaping it.
When to see a doctor
When to see a doctor
Insomnia lasting more than three months, suspected sleep apnoea, or excessive daytime sleepiness that interferes with safety (e.g. driving) should be assessed by a sleep specialist. Ingrid is a complement to clinical care, not a substitute.
FAQ
Common questions
Does Ingrid look at my health as a whole, or one signal at a time?
Most apps look at one signal: steps, sleep, or weight. Most clinicians see only what you bring to the appointment. Ingrid combines wearable data, labs, family history, medications, and self-reported habits in one place — and uses all of it when suggesting what to do next.
Will Ingrid adapt as my data and habits change?
The plan is not written once. Ingrid reviews your progress weekly, identifies what is and is not working, and adjusts the plan accordingly. The recommendations a month from now will look different from the ones today — because they should.
When does a clinician get involved?
Ingrid is not a replacement for a clinician, and does not pretend to be. For anything that needs a diagnosis or a prescription, Ingrid summarises the context and routes you to a verified human expert.
Do I need a sleep tracker?
Helpful but not required. Manual nightly logging gives Ingrid enough signal to build a useful plan.
Will it tell me to go to bed at 9pm?
No. The plan is built around your real life. Most people see the biggest gains from regularity and evening habits, not earlier bedtimes.
What about chronic insomnia?
For sleep difficulties lasting more than three months, Ingrid will point you toward CBT-I (the first-line treatment) and a sleep specialist.
Will Ingrid recommend sleep medication?
No. Prescription decisions are made by clinicians. Ingrid focuses on the behavioural and environmental factors that medication does not address.
A coach that reads everything you share. A clinician who steps in when the question is clinical.
Ready when you are
Your data already has most of the context. Let Ingrid read it.
Start with the symptom or goal you care about. Ingrid helps connect it to the rest of your health picture, then adapts with you over time.
- Looks beyond hours slept to structure and rhythm
- Prioritizes the blocker most likely to change tonight
- Built around sleep-medicine frameworks, not hacks
Join the waitlist for early access.
We use your email only to contact you about the Ingrid beta. You can ask us to delete it at any time. Privacy policy