Sprout

Sprout locks the apps that keep you up at bedtime, then shows you from your own nights what that changes. 2.0 adds a brighter design, sleep data from your wearable, and a coach that knows your day.

Download for iPhone See what's inside

Live on the App Store

Sprout.Your evenings back.

Our first tool. Built on Apple Screen Time, the bedtime lock keeps working when Sprout is closed, and your own nights show what it changes.

1,000+downloads on the App Store

Download for iPhone

Sprout's Home screen: tonight's lock starts at 22:30, with last night's sleep score and the hours given back.

Six systems.Built to compound.

Every part of Sprout feeds the others: the lock, your rhythm, your cycle, your fuel and your nights.

Recovery Fuel

Scan anything. Sprout decides.

Point your camera at a fridge of ingredients and Sprout builds a recipe for tonight. Snap a finished meal and it identifies it, estimates the macros and logs it. Your fuel score then looks at the whole day, including how long before bed you last ate.

Ingredients → recipes. Finished food → calorie log
Daily goal with protein, carbs, and fat left — every meal at a glance
Tell it what you're craving and it finds a recipe that fits tonight

Daily Rhythm

The day, on a 24-hour ring.

Your body clock moves through four phases a day: morning rise, afternoon dip, second wind and wind-down. Sprout sets them from your own wake time and tells you what helps in each one, from early daylight to your last coffee to when to dim the lights.

Four phases, set from your own wake time
One practical tip per phase, with the research behind it
Optional app blocks for each phase, easing into the bedtime lock

Bedtime Lock

Lock the apps that keep you up.

At the time you choose, Sprout locks the apps that steal your evenings — YouTube, X, Instagram, TikTok, whatever yours are — using Apple's Screen Time. If you really need in, there is a short pause and a reason first. Then Sprout shows you, from your own nights, what the lock changes.

Built on Apple Screen Time: the lock keeps working when Sprout is closed
A countdown on your lock screen and in the Dynamic Island
Your proof: nights with the lock against nights without, plus a 14-night test

Cycle Tracker

The first cycle tracker that talks to your sleep.

Every day opens with why you feel the way you do: your phase, what your hormones are doing, and your own patterns, like a headache that comes back on the same cycle day. Sprout shows how each phase changes your sleep and what helps tonight.

Today at a glance: your phase, days to your period and your fertile window
Symptom and mood logs that turn into your own patterns over the months
Resting heart rate by phase from your watch, and a report for your doctor

Sleep Score & Wearables

Connect your wearable. Sprout gets personal.

New in 2.0: connect Apple Health or link your WHOOP, and Sprout turns your nights into a single, honest score — sleep stages, efficiency, resting heart rate, HRV, and how the night felt versus how it measured. The rest of the app follows it: your bedtime suggestion, your fuel advice and your coach's answers go by how you actually slept.

One nightly score from real sleep data — plus a 14-night trend of slept vs. felt
Deep, REM, and light sleep plus HRV and resting heart rate, explained in plain language
Your data stays yours — synced privately, never sold, delete anytime

Sprout AI Coach

Ask anything. Get science, not fluff.

A coach that knows your daily rhythm, cycle day, recent meals, and how you slept. Ask about caffeine, cravings, workouts, or why you woke groggy — and get an answer that fits where you are in your day.

Context-aware: knows your phase, fuel score, and last night's sleep
Voice input — talk to Sprout hands-free
One coach for your daily rhythm, one for your cycle

Sprout 2.0.Better than ever.

Rebuilt from the ground up — every screen redesigned, every system sharper, and your wearable finally in the loop.

A brighter, calmer look

Every screen redesigned in light — easier to read at a glance, gentler on the eyes, just as calm at night.
Your wearable, in the loop

Connect WHOOP and your sleep score picks up stages, HRV, and resting heart rate automatically.
A coach that sees your day

Ask Sprout now knows your rhythm phase, last night's sleep, your fuel, and your lock status before you type a word.
Fuel, rebuilt

A daily calorie goal with macros left, every meal at a glance, and science-built recipes that explain why they fit right now.
Cycle, deeper

See how tonight's phase will affect your sleep — with a hormone curve and one concrete tip to sleep better.
Share your morning

Had a great night? Turn your sleep score into a card and share it in one tap.

Almost everything is free.Pay once for the AI extras.

The lock, your sleep score, rhythm, cycle and Fuel log cost nothing. Lifetime adds the AI and takes the ads away, for one payment.

Free

Free forever · supported by small ads

Bedtime app lock with a wind-down, plus a focus window by day
Your proof: nights with the lock vs without, 14-night test, weekly report
Sleep score from Apple Health or your wearable
Daily rhythm, with optional app blocks for each phase
Fuel: log meals, set goals and see your history
Cycle tracker: phases, symptoms and your own patterns
Tonight's routine, habits and lock-screen countdowns
Friends, and a Lock buddy who approves your unlocks

Lifetime

$39.99

pay once, yours forever · launch price

Everything in Free, without ads
AI meal and fridge scans
Recipes from what you have, a sentence or a reel
AI coaches for sleep, rhythm and cycle
Cycle report for your doctor
Full analytics and sync

A one-time purchase: no subscription, no renewal. Prefer monthly? $3.99 a month, cancel anytime.

Download for iPhone

Get your evenings back.

Free on the App Store, and almost everything in it stays free.

Download for iPhone Questions? Get in touch