Windows in Owaves are daily, personalized time slots for four things: Deep Sleep, Deep Work, Peak Fitness and Eating Windows. They come with BodyClock Plus. To use them, find your Body Clock Type, start BodyClock Plus, connect Apple Health, then plan blocks inside each window. An Eating Window can be set from 8 to 12 hours.
Key takeaways
- Windows are part of BodyClock Plus, the Owaves subscription: daily recommendations for Deep Sleep, Deep Work, Peak Fitness and Eating Windows, per the App Store listing as of October 2026.
- Owaves says Windows draw on your chronotype, your tracked activities and Apple Health data, and adjust as your habits change (BodyClock AI announcement, October 2025).
- The release notes carried since version 7.0 (September 2025), most recently in 7.7 (May 2026), say the recommendations are updated daily from tracked sleep, activity, nutrition and other Apple Health information.
- You choose your Eating Window’s length, anywhere from 8 to 12 hours with a flexible start time, and can log your first and last bite (release notes first published with versions 6.2 and 6.6, spring 2025).
- Setup takes four steps: Body Clock Type, BodyClock Plus, Apple Health, then plan your day inside the windows on My BodyClock.
What are Windows in Owaves?
Windows are personalized time windows for your most important daily activities, shown alongside your plan on My BodyClock. Owaves calls them Dynamic Windows in its BodyClock AI announcement, because they shift as you and your habits change.
There are four, and the App Store listing describes each one:
| Window | What it suggests |
|---|---|
| Deep Sleep | daily insights on bedtime and rest |
| Deep Work | your peak focus windows |
| Peak Fitness | the best time for you to exercise |
| Eating Windows | when to eat, personalized to you |
Source: Owaves: My BodyClock, US App Store listing, as of October 2026.
The announcement adds that Deep Sleep prompts you on the best times to wind down and go to bed. Windows are guidance, not orders: you still decide what goes on the circle.
How do I turn on Windows in Owaves?
Windows come with BodyClock Plus, so the short answer is: subscribe in the app, then let Owaves learn your rhythm. These steps follow the App Store listing and the release notes in its version history; where Owaves hasn’t published an exact tap path, we describe what the feature does instead.
- Find your Body Clock Type. Take the free Body Clock Quiz, which suggests your Body Clock Type. Inside the app, the welcome chat added in version 8.0 (August 2026) reads your body clock and shapes an ideal day around it. Already set up? The release notes say to find Restart Onboarding in Settings.
- Start BodyClock Plus. Upgrade inside the app. On the US App Store, as of October 2026, BodyClock Plus Monthly is $12.99 and BodyClock Plus Yearly is $99.99, both listed with a free trial.
- Connect Apple Health. Turn on the Apple Health toggle in Owaves settings and allow the data you want to share on Apple’s permission screen; our guide on how to connect Owaves to Apple Health walks through it, with steps from a 2018 Owaves FAQ, so the current version may differ. Windows use your sleep, activity and nutrition data, so the more Owaves can read, the more personal they get.
- Show Windows on My BodyClock. The version 6.0 release notes (March 2025) describe a toggle on the circle that switches between your windows, your regular activities, or only your imported calendar events. Owaves may have redesigned that control since, but the release notes for version 8.1.1 (September 2026) still mention Windows prompts on iPad, so the feature is current.
- Plan inside the windows. Drop your sleep, focus work, workout and meals into the matching windows.
What you will see: four personalized windows each day, updated as your tracked days come in.
How do I set my Eating Window?
Pick a length and a start time that suit your day. Since the release notes for version 6.2 (April 2025), Owaves has said you can set your Eating Window to anywhere from 8 to 12 hours, with a flexible start.
The release notes for version 6.6 (June 2025) added two tools, written before the subscription took its current name:
- First bite, last bite. Log the first and last bites of your meals to see how closely you’re keeping to your Eating Window.
- Live Activity. Your Eating Window shows on the iPhone Lock Screen, so you can see at a glance when it starts, how far along it is and when it ends.
Owaves’ own release notes advise checking with your doctor before making major lifestyle changes, especially if you have a medical condition. That applies to meal timing in particular. For what research says about evening meals, see Best Time to Eat Dinner?
How does Owaves decide where my Windows go?
Owaves says Windows are powered by three inputs: your chronotype (your Body Clock Type), the activities you track, and Apple HealthKit data (BodyClock AI announcement). The Peak Fitness release notes add that recommended exercise times are based on your Body Clock Type, when your body is naturally primed to move.
Because the inputs are your own days, Windows aren’t fixed: they adjust as your habits change and update daily. For the research behind exercise timing, our evidence review on the best time to exercise covers it.
What happens to Windows when clocks fall back?
Owaves hasn’t published how Windows handle a clock change, so use the first few days after one as a check-in. In the US, clocks fall back one hour on the first Sunday in November (When Does Daylight Saving Time End?).
Keep your wake time and meals steady on the clock you live by, keep logging, and watch your Deep Sleep and Eating Windows over the following days. Our guide on how to fix your sleep schedule has more on anchoring a wake time.
Your day on My BodyClock
The day above on My BodyClock is planned around a full set of Windows for an early-leaning Body Clock Type. Sleep runs from 10:30 PM to 6:30 AM, inside the Deep Sleep window. The hardest focus work sits in one block from 8:30 to 11:30 AM, the workout lands at 4:30 PM, and meals fall inside a 10-hour Eating Window from 8 AM to 6 PM, the first and last bite each logged. Commutes, errands and admin are pink Flow, so every hour has a color.
Your windows will differ, since they come from your own Body Clock Type and tracked days. Take the Body Clock Quiz, then build a day like this in Owaves on the App Store and save it with a repeating Day Plan. On Android? Join the waitlist.
FAQ
Are Windows in Owaves free?
No. Windows for Deep Sleep, Deep Work, Peak Fitness and Eating are part of BodyClock Plus, the optional subscription. The free app still includes My BodyClock, My Goals, My Moai and the Apple Health connection, per the App Store listing as of October 2026.
Do Owaves Windows change every day?
Yes. Release notes since version 7.0 (September 2025) say BodyClock Plus recommendations are updated daily from your tracked sleep, activity, nutrition and other Apple Health information. Owaves says the windows adjust as your habits evolve.
How long can my Eating Window be in Owaves?
Anywhere from 8 to 12 hours, with a flexible start time, per release notes first published with version 6.2 (April 2025). You can log your first and last bites to see how closely you follow it, and the window appears as a Live Activity on your Lock Screen.
Do I need Apple Health for Windows?
Owaves says Windows draw on your chronotype, tracked activities and Apple HealthKit data. Connecting Apple Health gives them your sleep and activity, which makes them more personal; Owaves doesn’t say whether Windows work without it.
Sources
- Apple App Store. “Owaves: My BodyClock” (US listing: description, in-app purchases and version history, including release notes 6.0, 6.2, 6.6, 7.0, 7.7, 8.0 and 8.1.1). Accessed 27 October 2026. https://apps.apple.com/us/app/owaves-worlds-first-wellness/id869648628
- Owaves. “Introducing BodyClock AI: A Smarter Way to Sync Your Schedule With Your Body Clock.” Updated 2 October 2025. https://owaves.com/introducing-bodyclock-ai/
- Owaves. “Body Clock Quiz.” Accessed 27 October 2026. https://owaves.com/quiz
- Owaves. “How to Connect Owaves to Apple Health.” Updated 22 October 2026. https://owaves.com/how-to-connect-owaves-to-apple-health/
- Owaves. “When Does Daylight Saving Time End in 2026?” Updated 26 October 2026. https://owaves.com/when-does-daylight-saving-time-end/
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