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Mellows is an AI-powered sleep companion for iPhone. It brings together designer-crafted spatial audio soundscapes, personal sleep intelligence — your Sleep Score, Recovery, Sleep Age and more — and a sleep assistant named Mia, all built on top of the sleep and health data already in Apple Health.

Download Mellows from the App Store, create an account, and follow the short onboarding. During setup you'll connect Apple Health so Mellows can read your sleep and vitals, and you can turn on notifications if you'd like nightly insights. There's no extra hardware or accessory to configure — it takes just a couple of minutes.

Mellows runs on your iPhone alone — there's nothing extra to buy. That said, sleep tracking is powered by Apple Health, so you'll get the most out of Mellows if you have a device that records your sleep there, such as an Apple Watch. Without a sleep-tracking wearable, some metrics — especially Recovery, which relies on overnight heart rate and HRV — may be limited or unavailable.

Spatial Mix is Mellows’ signature immersive soundscape.

Every mix is carefully layered with natural sounds—rain, waves, wind, and more—each placed within a three-dimensional space to create depth, distance, and a true sense of presence.

Every Spatial Mix in the Mellows library is crafted by our sound designers, not generated automatically. With spatial-audio headphones, the sound naturally surrounds you for an even more immersive experience.

Spatial positioning can be enabled in Settings → Audio. Even when it’s off—or when listening through any headphones or speakers—every Spatial Mix remains a rich, beautifully layered soundscape.

Yes — just ask Mia. Describe what you're after (a stormy night, deep forest, low drones for focus) and Mia will generate a custom Spatial Mix for you to play right away. You can also drag the individual sounds to reposition them in space. (Saving your own custom mixes to a personal library is coming soon.)

Spatial Mix is designed for AirPods Pro, AirPods Max, and other spatial-audio-capable headphones — these deliver the full three-dimensional effect, with head tracking that keeps the sound anchored around you. Other headphones and speaker playback are fully supported too; they simply play the mix without the head-tracked 3D positioning.

Mellows reads your sleep and related vitals from Apple Health, which collects them from your iPhone, Apple Watch, or other connected devices. You grant this permission during setup. Mellows doesn't record your sleep itself — it builds on the data your devices already write to Apple Health. (In the Health permission prompt you may see both read and write options; Mellows only uses read access to show your data.)

Apple Health is where your sleep and vitals live. Mellows reads them to show your sleep history and metrics, build your trends over time, and give Mia the context to answer questions about your sleep. Connecting Apple Health is optional and you can turn it off at any time — but without it, most sleep features won't have any data to work with.

Your derived sleep results — nightly sleep summaries, your Sleep Age history, aggregated vitals statistics, and the sleep context Mia uses — are securely transmitted to Mellows' own servers so we can sync across your devices, calculate trends, and power Mia. Your raw measurements — heart-rate samples, minute-by-minute sleep-stage timelines, blood-oxygen readings and similar detailed data — stay on your device and are never uploaded. We don't store your health data in iCloud, and we never sell it. For the complete picture, see our Privacy Policy.

They answer two different questions. Your Sleep Score (0–100) rates how good last night's sleep itself was — duration, efficiency, timing, and structure. Your Recovery Score (0–100) rates how well your body physically recovered overnight, led by heart rate variability and resting heart rate. It's normal for them to disagree: you can sleep a full night (high Sleep Score) but recover poorly (lower Recovery) after a hard workout, alcohol, or illness.

Your Sleep Score is a 0–100 rating of how well you slept last night. It's a weighted blend of eight dimensions — duration, efficiency, continuity, timing and regularity, sleep architecture (deep + REM), cardiac recovery, breathing quality, and sleep debt. Mellows blends population norms with your own personal baseline, so the score becomes more tailored to you as it learns your patterns.

Apple Health mainly reports how long you slept and in which stages. Your Mellows Sleep Score is a broader, multi-dimensional rating that also weighs efficiency, timing, continuity, heart-rate recovery, breathing, and your own baseline. Because it measures more than duration, and compares you against yourself over time, it won't line up one-to-one with Apple's numbers.

Mia (short for Mellows Intelligent Assistant) is your personal sleep assistant. Ask her about your sleep and she'll answer using your actual data — explaining what your scores mean, spotting patterns across your nights, and suggesting what to try next.

Tap "Ask Mia" from the home screen or from any score or detail card, then type your question in the chat. Mia remembers your past conversations and your sleep history, so you don't have to re-explain your situation each time.

Anything about your sleep — for example, "Why did I sleep so poorly last night?", "What's my average deep sleep this week?", "Which sounds help me fall asleep faster?", or "How does my sleep compare to last month?" Mia draws on your real data to answer, rather than giving generic advice.

Viewing your sleep metrics — Sleep Score, Recovery, Sleep Age, your daily summary, and more — is free, along with a selection of soundscapes. Mellows Premium unlocks Trends (long-term trend analysis of your sleep), conversations with Mia, and the full library of premium Spatial Mix soundscapes.

In the app, go to Settings → Subscription and choose a monthly or annual plan. The annual plan includes a 7-day free trial. All purchases are handled securely through the App Store.

You can cancel anytime from your iPhone: Settings → [your name] → Subscriptions → Mellows. Your Premium access continues until the end of the current billing period, and you won't be charged again after that.

Mellows is designed to keep playing in the background and even through the silent switch, so muting your phone won't stop it. If you hear nothing: turn the volume up, confirm your Bluetooth headphones are connected, and try force-quitting and reopening the app. If playback stops when other audio interrupts it (a call or another app), restart it from the player.

Mellows renders its own spatial audio, so you don't need Dolby Atmos or the system "Spatialize Stereo" setting. Make sure "Spatial Mix" is turned on in Settings → Audio, and use spatial-audio-capable headphones such as AirPods Pro or AirPods Max — head tracking engages automatically with supported headphones and falls back gracefully on everything else.

Mia needs an internet connection, so check your Wi-Fi or cellular data, then try closing and reopening the app. To start a fresh conversation, tap "New chat" in the chat screen. To clear your entire history, go to Settings → Mellows Intelligence → Clear Chat History.