# Awra

> Awra connects your nutrition, sleep, hydration and movement, then explains what the pattern means in plain language. One score, one short read each morning. Awra is a mobile app for iOS and Android. It is a general wellness app, not a medical device: it describes patterns and does not diagnose, treat or prescribe.

Key facts:
- What it does: you log meals, sleep, water, activity, habits and mood in a few taps. Awra combines them into a daily Awra Score (0–100) and writes a short plain-language summary of the patterns in your last 7 days.
- Awra Score weighting: calories 15, protein 10, water 10, sleep 20, movement 25, nutrition quality 20 points.
- Privacy: health logs are stored on the device. Only a short recent window is sent to generate the daily summary and it is not stored afterwards. No ads.
- Price: free to download; premium is $9.99/month or $99.99/year.
- Languages: English, Español, Deutsch, Čeština, Português, 中文, हिन्दी, Français, Русский.
- No wearable required.
- Built by Roman Leinwather, an independent developer in Prague, Czech Republic.
- App Store: https://apps.apple.com/us/app/awra-understand-your-health/id6758772905
- Google Play: https://play.google.com/store/apps/details?id=com.awra.health.staging

## Product

- [Home](https://awra.info/): What Awra is, how the Awra Score connects nutrition, sleep, hydration and movement, FAQ
- [About](https://awra.info/about/): Who builds Awra and what it is not
- [App guide](https://awra.info/guides/): How each screen of the app works
- [Awra vs Apple Health](https://awra.info/compare/awra-vs-apple-health/): How a manual-logging AI health app compares with Apple's built-in tracker
- [Awra vs MyFitnessPal](https://awra.info/compare/awra-vs-myfitnesspal/): Calorie counting vs cross-dimensional health tracking
- [Integrations](https://awra.info/integrate/): Connecting Awra with other health data sources
- [Privacy policy](https://awra.info/privacy/)
- [Terms of service](https://awra.info/terms/)

## Free tools

- [All free tools](https://awra.info/tools/): Six free calculators, no signup
- [HRV Interpreter](https://awra.info/tools/hrv-interpreter/): Your HRV from any wearable, explained
- [Sleep Score Decoder](https://awra.info/tools/sleep-score-decoder/): Oura, Garmin, Fitbit or Apple
- [Health Data Gaps Finder](https://awra.info/tools/health-gaps-finder/): What you are not tracking yet
- [Health Score Estimator](https://awra.info/tools/health-score/): Sleep, activity, diet and stress
- [Micronutrient Gap Checker](https://awra.info/tools/micronutrient-gap/): What your diet type tends to miss
- [Sleep Debt Calculator](https://awra.info/tools/sleep-debt/): Seven nights, one number

## Knowledge base topics

- [All articles](https://awra.info/articles/)
- [Nutrition](https://awra.info/knowledge-base/nutrition/)
- [Micronutrient Spotlight](https://awra.info/knowledge-base/micronutrient-spotlight/)
- [Sleep](https://awra.info/knowledge-base/sleep/)
- [Energy](https://awra.info/knowledge-base/energy/)
- [Hydration](https://awra.info/knowledge-base/hydration/)
- [Patterns](https://awra.info/knowledge-base/patterns/)
- [Product Education](https://awra.info/knowledge-base/product-education/)
- [Cross-Dimensional Insight](https://awra.info/knowledge-base/cross-dimensional-insight/)
- [Data & Score Literacy](https://awra.info/knowledge-base/data-score-literacy/)
- [Privacy & Data](https://awra.info/knowledge-base/privacy-data/)
- [Why Explainer](https://awra.info/knowledge-base/why-explainer/)
- [Behind the Scenes](https://awra.info/knowledge-base/behind-the-scenes/)
- [Features & Updates](https://awra.info/knowledge-base/features-updates/)

## Articles

- [Why Do I Wake Up at 3am and Can't Fall Back Asleep?](https://awra.info/articles/why-wake-up-3am/): Waking at 3am is usually your sleep getting lighter in the second half of the night, plus something that tips you over: alcohol, stress, a full bladder, light or noise. Here is what to check first and how to get back to sleep.
- [Shorter Days, Lower Mood Ratings: How Autumn Routine Shifts Show Up in Your Awra Data](https://awra.info/articles/shorter-days-mood-log-timing/): When the evenings get dark early, your daily mood rating often drifts down a little, and so do the dimensions around it. You may also be checking in later in the day. Here's how to read that seasonal pattern as data, not a diagnosis.
- [Why the Number on Your Awra Score Isn't the Point](https://awra.info/articles/score-not-the-point/): Your Awra Score is a summary, not a target. Two weeks scoring 72 are almost never the same week. Here's why the number is a doorway, and what to look at instead.
- [Reading Your Week-Over-Week Trend in Awra: A Walkthrough](https://awra.info/articles/week-over-week-walkthrough/): Awra's week-over-week trend view has three shapes: steady, recovery, and drift. This walkthrough shows you how to tell noise from signal — no fix advice, just how to read what you're looking at.
- [What Awra Doesn't Ask (And Why That's Not a Feature Gap)](https://awra.info/articles/what-awra-doesnt-ask/): Most health apps collect your age, weight, goals, and biometric data. Awra asks for almost none of it. Here's why the absence matters.
- [Late Meals and Next-Day Energy: The Pattern That Only Shows Across a Week](https://awra.info/articles/late-meals-next-day-energy/): A single late meal is just noise—but a week with several late dinners may line up with lower mood ratings or later bedtimes. Awra doesn't record meal times, but a simple custom habit lets you see the 7-day pattern for yourself.
- [What the Awra AI Narrative Actually Sees (Rolling 7-Day, No Long-Term Memory)](https://awra.info/articles/ai-narrative-what-it-sees/): The AI narrative is Awra's most noticed feature and most misunderstood. It reads a rolling 7-day snapshot with no long-term memory—honest, stateless, and private by design.
- [What to Log First: A Two-Week Starter Sequence for New Awra Users](https://awra.info/articles/starter-two-week-sequence/): Opening Awra reveals a lot at once. This guide shows new users the smallest amount of logging—water, one meal, and mood—that produces a recognizable pattern by day 14.
- [Why One Bad Week Doesn't Break Your Baseline (Rolling 7-Day, Explained)](https://awra.info/articles/rolling-7-day-baseline/): Awra's baseline is a rolling 7-day window. Every new day pushes the oldest day out — so one bad week is noise, not a permanent mark. Here's the math and why it matters.
- [The Evening Wind-Down Pattern: How the Two Hours Before Bed Show Up in Tomorrow's Sleep Score](https://awra.info/articles/evening-winddown-pattern/): The sleep dimension of your Awra Score is shaped by the two hours before bed. Here's the pattern between your evening wind-down habits and next-morning sleep quality — and how to make it visible.
- [The Sleep-Quality + Mood Cluster Worth Watching in Your Awra Data](https://awra.info/articles/sleep-mood-cluster/): When sleep quality drops while hours stay stable — and mood dips on the same days — that pair is worth watching. Here's why the cluster matters, and what to do next.
- [Why 3-Out-of-7 Beats 7-Out-of-7 in Long-Term Health Tracking](https://awra.info/articles/three-out-of-seven-rule/): The math of 3-out-of-7 consistency compounds over weeks. Here's why chasing perfect streaks fails, and how Awra's data reveals sustainable patterns.
- [Reading Your Data Without Judgment](https://awra.info/articles/reading-data-without-judgment/): Self-tracking apps default to report-card framings. Here's how to read patterns in your health data as pure observation instead—and why that shift turns tracking from anxious into useful.
- [The Morning Water Pattern: Why Timing Might Matter as Much as Total](https://awra.info/articles/water-morning-loop/): Front-loaded morning hydration may pair with steadier days. Awra counts your daily glasses, not when you drank them — here's how to test the timing pattern yourself across a 7-day rolling window.
- [Movement Types & Manual Tracking: Why Awra Does It Differently](https://awra.info/articles/movement-types-tracking/): Awra weights movement at 25% of your daily health score—and it's tracked by activity category, not steps. Here's why that design choice matters and what patterns emerge when you log honestly.
- [How Awra Detects Mood-Food Patterns (Without Tracking Micronutrients)](https://awra.info/articles/mood-food-loops/): One meal doesn't tell you anything. A week of meals + mood logs shows a pattern. Here's how Awra makes that visible — without ever tracking a single micronutrient.
- [Habit Stacking for September: Building Momentum From August Into Next Month](https://awra.info/articles/habit-stacking-september/): September feels like a fresh start, but the same all-or-nothing approach will fail again. Habit stacking offers a low-resistance way to build momentum: attach one new habit to an anchor you already do daily.
- [Why Your Rest Days Lower Your Awra Score (And Why That's Actually Fine)](https://awra.info/articles/rest-days-score-dip/): Your rest day lowered your Awra Score. That's not a bug—it's honest. Here's what the score reflects and why zeroing out movement is the accurate trade-off.
- [What to Track First: A Beginner's Guide to Finding Your Strongest Health Pattern](https://awra.info/articles/beginner-strongest-health-pattern/): Health tracking doesn't have to be overwhelming. Start with one dimension—the one that makes the most sense for you—and watch how it reveals everything else.
- [Burnout Before Breakdown: Spotting the Early Signs in Your Health Data](https://awra.info/articles/burnout-health-data-signals/): Burnout does not arrive suddenly — it appears in your logged data first. Here is the 2–3 week signature to watch for in sleep, mood, and meal patterns.
- [Caffeine Timing and Sleep: Why Evening Coffee Shows Up in Tomorrow's Data](https://awra.info/articles/caffeine-timing-sleep/): A 3pm coffee is a bedtime chemistry problem — and its effect shows up two days later in your sleep, mood, and nutrition data. Here is how to read the pattern.
- [Stress Patterns in Your Data: How Emotional Tension Shows Up in Sleep and Nutrition](https://awra.info/articles/stress-patterns-sleep-nutrition/): Stress rarely shows up as a data point — it appears in later bedtimes, skipped meals, and forgotten water. Here is how to read the pattern in your own logs.
- [Understanding Your Awra Score: The Six Dimensions That Make Up Your Daily Health](https://awra.info/articles/awra-score-six-dimensions/): Your Awra Score is one number built from six dimensions. Here is what each one measures, how the weights work, and why the score is a mirror, not a grade.
- [Your Health Data Is You — Why Local-First Privacy Matters](https://awra.info/articles/your-health-data-is-you/): Your food log, sleep timing, hydration, and mood ratings are the most intimate dataset your phone quietly builds about you. Where that data lives — and what leaves it, and when — is the whole story of what "privacy" means in a health app.
- [Why Your Tuesday Health Score Is Different From Your Sunday](https://awra.info/articles/tuesday-vs-sunday-score-patterns/): Sunday scores tend to sit high. Tuesday scores tend to dip. The gap between them is a reliable, predictable pattern in weekly health data — and reading it early is the difference between a surprise Tuesday and a Tuesday you saw coming.
- [Sleep Debt vs. Recovery: How Sleep Inconsistency Shows Up in Your Data](https://awra.info/articles/sleep-debt-vs-recovery-patterns/): Sleep debt is not a total-hours problem. It is a consistency and recovery problem, and it shows up in cross-dimensional data — mood, energy, nutrition choices, activity recovery — days before it feels obvious.
- [What Hydration and Mood Have in Common (And What Your Data Shows)](https://awra.info/articles/hydration-mood-connection/): Hydration affects mood more than most people realize — but the effect is delayed. Low water-intake days correlate with lower mood and energy 12–36 hours later. Here's how to see the pattern in your own data.
- [How to Use Awra's AI Narrative Across Multiple Weeks (Not Just One Day)](https://awra.info/articles/ai-narrative-multi-week/): The AI narrative is most powerful as a longitudinal tool. Here's what to watch for across weeks, and how the patterns shift from day 7 to day 21 to month 1.
- [Mood, Nutrition, and Sleep: The Three-Way Pattern Most Trackers Can't Show](https://awra.info/articles/mood-nutrition-sleep-feedback-loop/): Mood, nutrition, and sleep form a feedback loop visible only in cross-dimensional health data. Here's what the pattern looks like and how to recognize it in your own tracking.
- [Your Weekend Health Patterns vs. Weekday: What the Data Gap Reveals](https://awra.info/articles/weekend-vs-weekday-health-patterns/): The Monday reset is not a feeling — it is a data event. Weekend and weekday routines produce two distinct rhythms across sleep, meals, hydration, and mood, and the gap between them is visible in cross-dimensional tracking.
- [Exercise vs. Rest Days: How Your Hydration Needs Actually Shift in Your Data](https://awra.info/articles/hydration-exercise-vs-rest/): Hydration needs aren't fixed. They shift with activity, sleep quality, and temperature — and the gap between rest days and exercise days is wider than most people realize. See what the pattern looks like in your data.
- [Meal Timing and Your Internal Clock: What Circadian Alignment Looks Like in Data](https://awra.info/articles/meal-timing-circadian/): Your meal timing directly influences sleep quality and energy. Here's what circadian alignment looks like in actual health tracking data — and how to spot the pattern in your own numbers.
- [Protein Timing and Energy: What the Research Says About When You Eat](https://awra.info/articles/protein-timing-energy/): Total protein gets the attention. But the distribution across the day — front-loaded vs. back-loaded — appears alongside measurable differences in afternoon energy in research. Here is what that means and how to test it yourself.
- [Potassium and Muscle Recovery: The Pattern Most Athletes Never Track](https://awra.info/articles/potassium-muscle-recovery/): Potassium is the third leg of the electrolyte triad — but almost never tracked. Its deficiency pattern appears in hydration, sleep, and recovery data long before a blood test catches it.
- [How Health Habits Show Up in Your Data Before You Notice Them](https://awra.info/articles/health-habit-patterns-data/): Before a habit feels automatic, it already appears in your data. Consistency signals in sleep timing, hydration, and nutrition precede the subjective sense of a habit being formed.
- [What Awra's AI Health Narrative Actually Shows You — And How to Use It](https://awra.info/articles/ai-health-insights-app-narrative-guide/): Awra's AI health narrative isn't a grade or a diagnosis. It's a pattern interpreter. Here's what data it reads, what it surfaces, and how to use it.
- [How Stress Shows Up in Health Data (Even Without a Stress Sensor)](https://awra.info/articles/stress-effects-on-nutrition-sleep-data/): Stress doesn't need a sensor to leave a trace. It shows up in your sleep, nutrition, hydration, and energy data — if you know where to look.
- [Your Morning Data Signature: How Your Mornings Show Up in Your Daily Data](https://awra.info/articles/morning-health-habits-energy-patterns/): Sleep, hydration, breakfast — your mornings tend to shape how the rest of your day feels. Here's what the research says and what your daily Awra data can show.
- [Sleep Quality vs. Sleep Duration: Which One Matters More?](https://awra.info/articles/sleep-quality-vs-sleep-quantity/): Eight hours and still exhausted? Sleep duration is the number you count. Sleep quality is what determines how you feel. Here's what the research shows.
- [How Awra's AI Actually Works — A Plain-Language Explanation](https://awra.info/articles/how-awra-ai-works-plain-language/): Awra's AI explained without jargon: what data it reads, what it does and doesn't do, and how your data moves. Built around a rolling 7-day snapshot and GPT-4o, with no name or contact data attached.
- [Normal Resting Heart Rate by Age — And Why Yours Might Be Higher or Lower](https://awra.info/articles/normal-resting-heart-rate-by-age/): What's a 'normal' resting heart rate for your age? Here's the data—plus why your number is unique and what changes mean.
- [Zinc and Iron: The Two Nutrients That Drive Energy Patterns Most Trackers Never Show](https://awra.info/articles/zinc-iron-deficiency-fatigue-energy-patterns/): Iron deficiency is the most common nutritional shortfall globally. Zinc affects energy at the enzymatic level. Neither shows up in most tracking apps.
- [What Does My HRV Mean? A Practical Guide to Heart Rate Variability](https://awra.info/articles/what-does-my-hrv-mean/): HRV shows your body's stress resilience. Here's how to read it, what high vs. low means, and why it matters more than resting heart rate.
- [Why 14 Days of Tracking Changes What You Can See in Your Health Data](https://awra.info/articles/14-days-tracking-health-data-patterns/): Seven days of health data reveals real patterns. Fourteen days makes them fully reliable — here is why a two-week window deepens what the first week already shows.
- [How to Read Your Apple Health Data (Without Getting Overwhelmed)](https://awra.info/articles/how-to-read-apple-health-data/): Apple Health tracks 100+ metrics. Here's where to find them, what they mean, and which ones actually matter for your health.
- [What Vitamin D Patterns Actually Tell You About Your Year-Round Energy](https://awra.info/articles/vitamin-d-patterns-year-round-energy/): Vitamin D is the most seasonal micronutrient most adults never track. Here's what its absence looks like in your energy, sleep, and mood data.
- [What Happens When You Track Mood Alongside Your Other Health Data](https://awra.info/articles/track-mood-alongside-health-data/): Tracking mood alongside sleep, nutrition, and hydration reveals patterns a standalone mood log never shows. Here is what cross-dimensional data makes visible.
- [What Does My Health Score Actually Mean?](https://awra.info/articles/what-does-my-health-score-mean/): Understand what your fitness tracker's health score measures, why it changes, and how to use it—without needing a degree in kinesiology.
- [Why Your Rest Days Have a Health Data Signature](https://awra.info/articles/rest-day-recovery-health-data/): Your rest days are not empty in the data. Sleep, hydration, and nutrition shift during genuine recovery. See the cross-dimensional signature Awra surfaces.
- [What's Coming to Awra: Phone Health Sync and a Voice AI Analyst](https://awra.info/articles/phone-health-integration-voice-ai-analyst/): Two new Awra features are in development: automatic Apple Health and Android Health Connect sync, and a voice AI health analyst that reads your 7-day summary out loud in your language.
- [Why 7 Days of Health Data Reveals More Than Any Single Score](https://awra.info/articles/seven-days-health-data-patterns/): A single health score is noise. Seven days of cross-dimensional data is signal. Why trend interpretation at the 7-day view beats daily score-checking.
- [Why Your Health Data Belongs to You: The Case for Local-First Apps](https://awra.info/articles/health-data-privacy-local-first/): Most health apps are cloud-first and treat your data as their asset. Here is what local-first health apps do differently and why it actually matters.
- [How to Actually Read Your Daily Awra Score](https://awra.info/articles/how-to-read-your-daily-health-score/): A daily Awra Score is a starting point, not a verdict. What it measures, why the 7-day trend is the real signal, and how to read it as a pattern tool.
- [5 Micronutrient Patterns Most People Miss in Their Diet](https://awra.info/articles/5-micronutrient-gaps-health-data/): Magnesium, iron, zinc, potassium, and vitamin D consistently fall below targets — and most trackers never surface them. Here is what these five patterns actually look like in your data.
- [Does dehydration cause fatigue? What your hydration data shows](https://awra.info/articles/does-dehydration-cause-fatigue/): Mild dehydration tends to appear alongside fatigue before most people feel thirsty. Here is what the research says and what it looks like in your own data.
- [Why your energy crashes at 3pm](https://awra.info/articles/why-your-energy-crashes-at-3pm/): The 3pm crash has a predictable three-factor pattern involving sleep, nutrition, and hydration — and the day-by-day version of that pattern only shows up when all three are tracked together.
- [What your magnesium levels tell you about sleep](https://awra.info/articles/what-your-magnesium-levels-tell-you-about-sleep/): Most adults fall short of their daily magnesium target — a shortfall that consistently shows up alongside poor sleep quality in the data.
- [How Much Water Do You Need Per Day? Awra's Weight-Based Hydration Formula](https://awra.info/articles/how-much-water-do-you-need/): Forget the 8-glasses myth. Your actual water needs depend on your body weight. Here is how Awra calculates your personalised daily hydration target.
- [Why magnesium keeps appearing in low-energy weeks](https://awra.info/articles/magnesium-low-energy/): A common Awra pattern: magnesium below 60% of daily target, alongside poor sleep and low-energy days. Here's what the research says.
- [Sleep Duration Isn't the Whole Story. Here's What the Rest of Your Data Shows.](https://awra.info/articles/sleep-duration-vs-sleep-quality/): You slept 8 hours and feel off. Or 6 and feel sharp. Sleep duration is one signal — here's what the other signals in your health data tell you.
- [The sleep-nutrition feedback loop most trackers miss](https://awra.info/articles/sleep-nutrition-feedback-loop/): Short sleep and low protein intake tend to appear together in the data. Here is what the research says about why, and what it means for your daily patterns.
- [What Your Daily Health Score Measures — and What It Doesn't](https://awra.info/articles/what-your-health-score-measures/): A plain-language breakdown of how Awra calculates your daily health score — what goes into it, why it moves, and what it is not.
- [How to Read Your Health Data: What the Patterns Mean and How to Act on Them](https://awra.info/articles/how-to-read-health-data/): Most health apps show you data but few explain what it means. A practical guide to reading your health data and understanding what the patterns tell you.
- [Micronutrients vs Macros: Why Counting Calories Misses Half the Picture](https://awra.info/articles/micronutrients-vs-macros/): Calories and macros tell you how much you're eating. Micronutrients tell you what your body is actually getting. Here's the difference — and why it matters.
- [Why Am I Tired All the Time? What Your Health Data Is Trying to Tell You](https://awra.info/articles/why-am-i-tired-all-the-time/): Fatigue is one of the most common health complaints — and one of the hardest to pin down. Here's what your nutrition, sleep, and hydration data can show you.

## Optional

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