RISE Sleep Tracker Alternatives: The Best 6 Sleep Apps in 2026

By Soothfy Team · Thu Oct 29 2026

Tracking sleep debt in RISE but still waking up exhausted? Here are the best RISE alternatives in 2026 for sleep, energy and calm.

RISE told you exactly how much sleep debt you owe and when your energy would peak and dip. That's powerful information. But maybe the number keeps climbing no matter what you do, the membership renewal is coming up, or you lie in bed knowing you need sleep while your mind refuses to switch off.

Sleep data can be motivating, but data alone doesn't fix the reason you can't sleep. For many people, that reason is stress, anxiety, ADHD or a racing mind at night. And if you're paying up to $69.99 a year, it's worth knowing what else is out there.

In this guide we compare the 6 best RISE alternatives in 2026: what each one does well, where it falls short, what it costs, and who it's for.

How We Chose These RISE Alternatives

To build this list, we compared each app's U.S. App Store listing, features and current prices, and read App Store reviews to see what real users like and what frustrates them. We looked for apps that keep what people value in RISE, clear sleep insights and better daytime energy, and add what it lacks, from one-time pricing to tools that tackle the stress and racing thoughts behind poor sleep.

Soothfy is our app. Where another app is the better pick for a need, we say so.

• Sleep tracking or sleep improvement, the core of RISE
• Clear pricing: real U.S. App Store prices
• Clear best use: each app solves one RISE frustration better
• Real user reviews from the App Store, October 2026
• Actively updated in 2026

What Are the Best RISE Alternatives?

RISE is a sleep tracker that measures your sleep debt and predicts your energy levels across the day, based on your circadian rhythm. It adds sleep sounds, meditation guides, smart alarms, habit reminders and calendar integration, and says it has more than 10 million users. It's free to download, with memberships listed in the U.S. App Store from $35.99 to $69.99 a year, plus a $29.99 AI Expert Access option (October 2026). The best alternatives offer simpler tracking, a one-time price, better smart alarms, or help with the thoughts that keep you awake. Here's how they compare at a glance.

RISE Alternatives Compared

Prices: U.S. App Store listings, October 2026. They vary by country, plan and offer.

The 6 Best RISE Alternatives in 2026

1. Soothfy: Best Overall When Stress or a Racing Mind Keeps You Awake

Soothfy is a sleep and mental health app for people whose nights are shaped by stress, anxiety, ADHD or an overactive mind. Like RISE, it helps you understand your sleep and improve your days. The difference is that it works on the reason you can't sleep: when your thoughts race at night, Instant Relief gives you 3 CBT exercises for your exact symptom with a 2-minute timer. Its sleep and mood tracker shows how stress and sleep connect, and an evening Anchor Habit inside a personalized 30-day plan builds the routine that pays down sleep debt for real.

Key features

• Instant Relief: pick from 35 symptoms, like racing thoughts or worry spirals, and get 3 CBT exercises with a 2-minute timer. Soothfy learns which ones help you fall asleep.
• Sleep and mood tracker: log sleep and mood in seconds and see weekly and monthly trends, with reports you can share with your doctor.

• Sound therapy: calming audio and guided breathing to wind down.
• Evening Anchor Habit and 30-day plan: a short wind-down tied to something you already do every night, inside a plan that adapts to your mood and energy.

• Bedtime journal: write, record a voice note or add images to get worries out of your head.

• One subscription for 9 conditions, including insomnia, anxiety and ADHD, plus a CBT library and a moderated community.

Pros

• Works on the thoughts keeping you awake
• CBT is the most studied approach for insomnia and anxiety
• Tracks mood alongside sleep
• Clear 7-day free trial, then $49.99/year

Cons

• No circadian energy predictions or sleep-debt score, so keep RISE if those numbers motivate you

Pricing

• Free to download with a 7-day free trial
• $49.99/year or $8.99/month (U.S.)

Suitable for

• People who can't switch off at night
• Anyone whose sleep debt comes from stress or anxiety
• People with ADHD who struggle to wind down

How to start

1. Download Soothfy free on iPhone or Android.
2. Take the 2-minute assessment.
3. Set an evening Anchor Habit and use Instant Relief if your mind races tonight.

What users say

"Gets rid of stress that I've been having and gets me very relaxed. I definitely recommend it!"
App Store review (U.S.)

Pay down sleep debt by calming your mind

CBT relief, sound therapy and sleep tracking. Free for 7 days.

Free to download · 7-day free trial

2. Sleep Cycle: Best Sound-Based Tracker With a Smart Alarm

Sleep Cycle is one of the world's best-known sleep apps, with more than 40 million downloads. It uses your phone's microphone to analyze your sleep through the night, detects snoring and sleep talking, and wakes you with a smart alarm during your lightest sleep phase. Its AI sleep coach and sleep notes, for things like caffeine or late meals, help you see what affects your nights.

Compared with RISE, Sleep Cycle focuses on the night itself rather than daytime energy predictions. If you liked RISE's insights but want a gentler wake-up, its smart alarm is the main draw. Some long-time users have criticized recent graph changes and say the app feels busier than it used to. Premium is listed in the U.S. App Store at several prices, up to $57.99 a year (October 2026).

Our take: choose Sleep Cycle if accurate night-time tracking and a gentle wake-up matter most. See our Sleep Cycle alternatives guide.

Key features

• Sound-based sleep tracking
• Smart alarm
• Snore and sleep-talk detection
• Sleep notes
• AI sleep coach

Pros

• Very established
• Gentle smart alarm
• Useful notes feature

Cons

• Several prices listed
• Some users dislike recent changes
• No help with racing thoughts

Pricing

• Free
• Premium listed at several prices, up to $57.99/year (U.S. App Store)

Suitable for

• People who want detailed night tracking and a smart alarm

How to start

1. Download Sleep Cycle and track one full night with your phone by the bed.

What users say

"it definitely helps me identify what things are helping me sleep by using the notes feature."
App Store review (U.S.)

3. Pillow: Best Apple Watch Sleep Tracker With a Smart Alarm

Pillow analyzes your sleep cycles automatically using your Apple Watch, iPhone or iPad. It includes a smart alarm that wakes you in your lightest sleep stage, records audio events like snoring and sleep talking, and compares your sleep quality with Apple Health metrics like heart rate and activity.

Compared with RISE, Pillow gives you more detailed night-time data and tighter Apple Watch integration, which shift workers and frequent travelers in reviews say helps them manage changing schedules. It doesn't predict your daytime energy the way RISE does. Some users report occasional Apple Watch tracking issues. Pillow Premium is listed at $49.99 a year, $19.99 a month or $59.99 a quarter in the U.S. App Store (October 2026).

Our take: choose Pillow if you wear an Apple Watch to bed and want detailed, automatic tracking.

Key features

• Automatic Apple Watch tracking
• Smart alarm
• Snore and sleep-talk recording
• Apple Health comparisons
• Sleep trends

Pros

• Strong Apple Watch integration
• Detailed sleep data
• Good for shift workers

Cons

• Apple devices only
• Occasional Watch tracking issues
• No daytime energy predictions

Pricing

• Free
• Premium $49.99/year, $19.99/month or $59.99/quarter (U.S. App Store)

Suitable for

• Apple Watch users who want detailed tracking

How to start

1. Download Pillow and enable automatic tracking on your Apple Watch tonight.

What users say

"I work 7 on 7 off overnights, so I change from day sleeping to night sleeping every week."
App Store review (U.S.)

4. AutoSleep: Best One-Time-Purchase Apple Watch Tracker

AutoSleep automatically tracks your sleep from your Apple Watch with no buttons to press. It integrates with Apple's own sleep stages, measures sleep quality, deep sleep, heart rate and readiness, and includes a sleep bank that tracks how much sleep you owe, similar to RISE's sleep debt.

Compared with RISE, AutoSleep's biggest advantage is price and privacy. It's a one-time $9.99 purchase in the U.S. App Store with no subscriptions or in-app purchases, and the developer says it has no analytics tracking, no ads, no third-party code and no data upload (October 2026). Its interface is dense and can feel technical, and it doesn't offer coaching, sounds or energy predictions.

Our take: choose AutoSleep if you want sleep-debt style tracking on Apple Watch without another subscription.

Key features

• Automatic Apple Watch tracking
• Apple Sleep Stages integration
• Sleep bank (sleep debt)
• Heart rate and readiness
• No data upload

Pros

• One-time $9.99 purchase
• Excellent privacy
• Sleep bank similar to RISE's sleep debt

Cons

• Dense, technical interface
• Apple Watch required
• No coaching or sounds

Pricing

• $9.99 one-time purchase, no subscriptions (U.S. App Store)

Suitable for

• Apple Watch users who want to stop paying a subscription

How to start

1. Buy AutoSleep, wear your Watch to bed and check your sleep bank in the morning.

What users say

"I noticed even then that my mood and ability to function at my best was delicately dependent on how much good sleep I got."
App Store review (U.S.)

5. SleepWatch: Best Budget Sleep Coach

SleepWatch is an all-in-one sleep tracker and digital sleep coach that works with your iPhone or Apple Watch. It tracks sleep quality, records snoring and sleep talking, tracks pre-bedtime behaviors and shows how habits like exercise or caffeine affect your nights, with smart alarms and bedtime reminders.

Compared with RISE, SleepWatch is cheaper and more focused on linking daytime behaviors to sleep quality. Reviewers say it clearly showed them they sleep better after active days. Some users have complained that it writes its own data into Apple Health alongside Apple Watch data. SleepWatch Premium is listed at several prices in the U.S. App Store, from $19.99 to $39.99 a year or $3.99 to $5.99 a month (October 2026), and it was last updated in July 2026.

Our take: choose SleepWatch if you want RISE-style insights for less money.

Key features

• iPhone or Apple Watch tracking
• Snore and sleep-talk recording
• Pre-bedtime behavior tracking
• Smart alarm and bedtime reminders
• Sleep trends

Pros

• Affordable premium
• Links habits to sleep
• Works without a Watch

Cons

• Writes data into Apple Health
• Several prices listed
• Updated less often

Pricing

• Free
• Premium from $19.99 to $39.99/year or $3.99 to $5.99/month (U.S. App Store, several prices listed)

Suitable for

• People who want a budget sleep coach

How to start

1. Download SleepWatch and log your evening habits for a week to see what affects your sleep.

What users say

"I think it identified clearly that I sleep better after I've had physically active days."
App Store review (U.S.)

6. ShutEye: Best Sleep Sounds Plus Tracking

ShutEye combines an extensive library of sleep sounds, bedtime stories and white noise with a sleep tracker that records snoring and sleep talking, a smart alarm and sleep notes. It's popular with people who keep irregular hours and want one app to help them fall asleep and track the night.

Compared with RISE, ShutEye puts relaxation first: its sounds and stories help you drift off, while RISE focuses on data and daytime energy. Reviewers say it helped them understand snoring and build better habits. Its pricing has drawn complaints, especially about free trials turning into yearly charges, and some users have reported data loss. Premium is listed at $59.99 a year or $9.99 a month in the U.S. App Store, with other offers listed (October 2026).

Our take: choose ShutEye if you want sleep sounds and tracking in one app. See our ShutEye alternatives guide.

Key features

• Sleep sounds and bedtime stories
• Sleep tracking with snore recording
• Smart alarm
• Sleep notes
• White noise

Pros

• Sounds and tracking in one app
• Helpful snore insights
• Good for irregular schedules

Cons

• Trial and pricing complaints
• Some users report data loss
• Several offers listed

Pricing

• Free
• Premium $59.99/year or $9.99/month; other offers listed (U.S. App Store)

Suitable for

• People who want sounds to fall asleep plus tracking

How to start

1. Download ShutEye, pick one sleep sound and track one night.

What users say

"I keep odd sleep hours and they fluctuate weekly. This app is teaching me better sleeP Habits."
App Store review (U.S.)

Final Thoughts

RISE is a smart way to understand sleep debt and energy, but if the numbers aren't changing or the price no longer feels worth it, you have strong options. Soothfy is our top pick if stress or a racing mind keeps you awake: 2-minute CBT relief, sound therapy, an evening routine and sleep and mood tracking. For night-time tracking and a smart alarm, choose Sleep Cycle or Pillow. For a one-time price, AutoSleep. For a budget coach, SleepWatch. For sleep sounds plus tracking, ShutEye. For free, evidence-based insomnia help, try CBT-i Coach.

More guides: ShutEye Alternatives, Best Sleep Cycle Alternatives, BetterSleep Alternatives, Breethe Alternatives, ADHD Sleep Problems, ADHD and Sleep Statistics, Best Apps for Overthinking and Simple Habit Alternatives.

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The RISE alternative that helps with the thoughts keeping you awake.

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Best RISE Alternatives: FAQs (2026)

1. What is the RISE sleep app?

RISE is a sleep tracker that measures your sleep debt and predicts your energy peaks and dips across the day based on your circadian rhythm. It also includes sleep sounds, meditation guides, smart alarms, habit reminders and calendar integration. It says it has more than 10 million users and is recommended by the Sleep Foundation.

2. How much does RISE cost?

RISE is free to download. Its memberships are listed in the U.S. App Store at several prices, from $35.99 to $69.99 a year, with a $29.99 AI Expert Access option also listed (October 2026).

3. What is the best alternative to RISE?

Soothfy is the best RISE alternative if stress or a racing mind keeps you awake, with 3 CBT exercises for your exact symptom and a 2-minute timer, sound therapy and sleep and mood tracking. For pure tracking, Sleep Cycle, Pillow and AutoSleep are the closest matches.

4. What is sleep debt?

Sleep debt is the difference between the sleep you need and the sleep you actually get, added up over recent nights. A large sleep debt can make you feel tired, unfocused and moody. Paying it down usually means more consistent sleep over several nights, not one long lie-in.

5. Can you catch up on sleep debt?

Partly. Extra sleep over a few nights can help you recover from short-term sleep loss, but a regular schedule works better than sleeping in on weekends. Chronic sleep debt is best addressed by fixing the cause, like stress, a late schedule or insomnia.

6. Is there a sleep tracker without a subscription?

Yes. AutoSleep is a one-time $9.99 purchase in the U.S. App Store with no subscriptions or in-app purchases. It works with Apple Watch and includes a sleep bank similar to RISE's sleep debt. Sleep Cycle, Pillow and SleepWatch also have free versions with basic tracking.

7. Which sleep tracker is most accurate?

Wearables like Apple Watch generally track sleep timing and heart rate better than phone-only apps, but no consumer app is as accurate as a lab sleep study. Use trends over weeks rather than any single night's score.

8. Why am I tired even after 8 hours of sleep?

Possible reasons include poor sleep quality, sleep apnea, an irregular schedule, stress, depression, ADHD or medical issues. If you snore loudly, wake gasping or stay exhausted despite enough sleep, talk to a doctor.

9. Can anxiety cause sleep debt?

Yes. Anxiety and racing thoughts are among the most common reasons people struggle to fall or stay asleep, which builds up sleep debt over time. Working on the anxiety, for example with CBT exercises like Soothfy's Instant Relief, often improves sleep more than tracking alone.

10. What is CBT-i Coach?

CBT-i Coach is a free app from the U.S. Department of Veterans Affairs based on CBT for insomnia, the recommended first-line treatment for chronic insomnia. It includes a sleep diary, education and tools to improve sleep habits, and it's designed to support work with a therapist.

11. Do smart alarms really help?

Smart alarms try to wake you during lighter sleep, which some people find makes mornings feel easier. Results vary. A consistent wake time every day usually has a bigger effect on how rested you feel. Try one for two weeks and notice whether mornings genuinely feel easier.

12. Is RISE good for ADHD?

RISE's energy predictions can help some people with ADHD plan focus time. Many people with ADHD also struggle to wind down at night, so tools for racing thoughts and a consistent evening routine matter too. Soothfy is built for ADHD brains, with an evening Anchor Habit and short exercises.

13. When should I see a doctor about sleep?

See a doctor if you've had trouble sleeping at least three nights a week for three months, if you snore loudly or stop breathing in your sleep, or if daytime tiredness affects your work, driving or mood. In a crisis in the U.S., call or text 988.

14. How do I cancel RISE?

On iPhone, go to Settings, tap your name, then Subscriptions, and choose RISE. On Android, open the Play Store, then Payments and subscriptions. Deleting the app does not cancel the subscription. Cancel at least 24 hours before renewal to avoid the next charge.

Ready for calmer nights?

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This article is for information only and is not medical advice. Prices and features change often. Last updated October 29, 2026.