For Garmin athletes & sleep optimizers

Your evening decides your morning.

SAYA turns your Garmin data into a personal evening plan — and shows you which habits give you deeper sleep and real recovery.

Join the waitlist — you'll get your invite plus occasional product updates. No spam, unsubscribe anytime. Privacy

Works with your Garmin — no extra wearable
Privacy-first · GDPR
22:47▦ ⌁ ▮
Recovery Metrics
EveningSleepRecovery
Recovery Score Good
0Recovery
Sleep80
HRV baseline100
Evening RHR52
HRV-Incline67
Last night · 7h 02m Deep 59m · REM 100m
Works with Garmin™ wearables Grounded in sleep science GDPR · your data stays yours Built in Germany

How it works

Three steps to smarter nights.

01 — CONNECT

Link your Garmin once

SAYA syncs automatically in the background — heart rate, HRV, sleep, workouts. No exports, no button-pressing, no extra wearable.

02 — LIVE YOUR EVENING

SAYA watches the wind-down

While you have dinner and settle in, SAYA reads your body's signals. Log your habits in seconds — dinner, screens, sauna, that glass of wine.

03 — WAKE UP TO ANSWERS

Scores & personal patterns

Every morning: your Recovery Score and what drove it. Over weeks: which habits actually move your numbers.

One night with SAYA

Scroll through a real night.

Everything below is live data from one SAYA athlete's Garmin — real curves, real scores, real patterns. Nothing staged.

18:30 · The evening begins

Ideal timings

Your perfect evening, computed nightly.

Generic sleep advice says “no coffee after 2 pm.” Your body has more specific opinions. SAYA learns them — and turns your Garmin history into five personal timings for today: last workout, last meal, wind-down, lights out, wake-up.

Real profile: this athlete's ideal dinner cutoff is 4 hours before bed — and hard workouts need a 6.5-hour gap. The plan re-computes every night.
Your ideal timing From 52 nights
Last workout byhard sessions16:10
Dinner by4h before bed18:50
Wind-downscreens off22:20
Bedtimewindow 22:35 – 23:0522:50
Wake-up±37 min natural06:25
Sleep needBayesian ideal7h 33m

Evening tracking

Log your evening in seconds.

No questionnaires, no journaling guilt. Tap what happened — dinner, screens, sauna, a glass of wine — and you're done in under thirty seconds. Every tap becomes a data point in your personal experiment.

Under the hood: meals are scored on timing, size and processing (NOVA scale); wind-down, bedroom and consumables each get their own score — combined into one Evening Score.
This evening 21:30

Wind-down

Reading Stretching Meditation Hot bath Screens off

Consumables

Coffee after 14:00 Alcohol Light dinner Late snack
Evening Score 0
22:40 · The last hour before sleep

Evening resting heart rate

Tonight's sleep, predicted before you sleep.

In the last hour before bed, your heart writes tonight's forecast. SAYA automatically reads your evening resting heart rate from your Garmin — no button pressed — and tells you whether your body is primed for deep sleep or still running hot.

This real evening: heart rate settled from 92 to 44 bpm before lights out. That night scored 98.6 / 100 on recovery.
Evening Resting HR Primed for sleep
90 70 50
Window 21:40 – 22:40 · auto-detected eRHR 0 bpm
02:00 · Deep in the night

HRV-Incline analysis

Catch the stress you take to bed.

If your HRV has to climb after lights-out, your body went to bed still fighting the day — and pays for it in recovery all night. SAYA's HRV-Incline analysis detects this hidden recovery debt in your first hours of sleep and traces it back to your evening.

Two real nights, same athlete: a calm start scored 95 on recovery. The night HRV had to climb from 22 to 57 ms? 56.
HRV — first hours of sleep 2 real nights
recovery debt
Calm start — Recovery 95 Stressed start — Recovery 56

Chronotype

Your chronotype — measured, not guessed.

Online quizzes ask how you feel about mornings. SAYA measures your mid-sleep point across real nights — the MCTQ method used in chronobiology — and places you on a seven-type spectrum. So your bedtime, training and meals can finally follow your biology.

This athlete: a Lark (moderate early), determined from 52 measured nights with high confidence — no quiz involved.
Chronotype High confidence
EarlyLate
🐦 Lark — moderate earlyMid-sleep 04:37 · measured from 52 nights · wearable-based
06:24 · Morning — the answers arrive

Personal correlations

Wake up to answers.

Every morning, SAYA scores your night — recovery, sleep, evening. And over the weeks, it computes which habits actually move your numbers. Not population averages: correlations from your own nights.

56 real nights: evening stress correlates −0.59 with recovery, and workouts too close to bed cost this athlete 9 recovery points on average.
What moves your recovery 56 nights
Evening stressGarmin stress, 2h pre-sleep
r −0.59
Workout close to bedtimevs. nights without
−9 pts
Hard training dayactive calories
r −0.47
Earlier dinnerbigger gap to bedtime
r +0.29

Pearson r over 7 / 30 / 90-day windows · needs ≥10 paired nights

The science

Built on physiology, not vibes.

Every SAYA metric maps to a mechanism in your autonomic nervous system — and to methods used in sleep research.

  • Evening resting heart rate — how your pre-sleep hour forecasts the night.
  • The HRV-Incline — why a climbing curve after lights-out means recovery debt.
  • Chronotypes — the MCTQ mid-sleep method, measured instead of asked.
Read the science

From the research

“Your heart rate and its variability are a live window into the autonomic nervous system — the system that decides whether tonight is for repair or for vigilance.”

That window is what SAYA reads every evening — explained plainly, sourced properly, on the science page.

Be first when the morning comes.

SAYA is in private development with a first group of Garmin athletes. The waitlist is where the first invites go — in order, no exceptions.

Your invite plus occasional updates. Unsubscribe anytime. Privacy