User Guide
Android · EN / FR / DE / ES / NL
What Is CircaFlow?
CircaFlow is a sleep planning and tracking app built for shift workers. It takes your actual shifts and builds a daily plan: when to sleep, when to cut caffeine, when to seek bright light. It also tracks your sleep clinically, measures your sleep health scores, and generates reports you can share with a doctor.
Daily Sleep Plan
A new plan is built every day based on your upcoming shifts and personal profile. Each plan includes:
- • Sleep window — when to aim to sleep and wake
- • Caffeine cutoff — when caffeine is likely to interfere with your next sleep block
- • Light guidance — when to seek bright light and when to avoid it
- • Melatonin timing — shown only when it may help; suppressed for pregnancy, postpartum, health or medication factors
- • Pre-shift nap window — whether a short nap before your shift is worth taking
- • Confidence level — how certain the plan is given your schedule context
- • Advisory notes — plain-language explanation when the plan is more conservative
Sleep Diary
Clinical-grade per-night logging. Each entry captures:
- • Bedtime and lights-off time
- • Sleep Onset Latency (SOL)
- • Number of awakenings
- • WASO (minutes awake after falling asleep)
- • Wake time and out-of-bed time
- • Sleep efficiency percentage
- • Nap count and duration
- • Quality and sleepiness ratings (1–5)
- • Influencing factors
- • Free-text notes
Validated Questionnaires
ESS — Epworth Sleepiness Scale
Measures daytime sleepiness. 8 questions, ~1 minute.
- 0–10: Normal range
- 11–12: Mild excess sleepiness
- 13–15: Moderate excess sleepiness
- 16–24: Severe excess sleepiness
ISI — Insomnia Severity Index
Measures insomnia severity. 7 questions, ~1 minute.
- 0–7: No clinically significant insomnia
- 8–14: Subthreshold insomnia
- 15–21: Moderate clinical insomnia
- 22–28: Severe clinical insomnia
Clinician PDF Report
Generate a professional PDF from the Records screen → Clinician Report. The report contains:
- • 30-day sleep summary (average duration, efficiency, quality)
- • ESS score and clinical interpretation
- • ISI score and clinical interpretation
- • Full diary entry table (most recent 60 nights)
- • Medical disclaimer
Share via your device's native share sheet — email, print, or messaging.
Free vs Pro
| Feature | Free | Pro |
|---|---|---|
| Daily sleep plan | ✓ | ✓ |
| Sleep diary (full clinical) | ✓ | ✓ |
| Sleep statistics | ✓ | ✓ |
| ESS + ISI questionnaires | ✓ | ✓ |
| Clinician PDF report (30 nights) | ✓ | ✓ |
| CSV export | ✓ | ✓ |
| Health Connect — wearable sync | — | ✓ |
| Sleep data import | — | ✓ |
| Daily plan reminders | — | ✓ |
| Advanced rotation planning | — | ✓ |
| Extended report (90 nights) | — | ✓ |
| Circadian alignment score | — | ✓ |
| Smart light & melatonin alerts | — | ✓ |
Support
Follow updates and send feedback on X: @CircaFlow