Sleep tracking alone tells you what happened. Context connects your sleep stages, HRV, temperature, and recovery to the behaviors and environment that actually drive sleep quality, so you can see what works for you and stop guessing.
Why sleep tracking alone isn't enough
The problem
- Your wearable tells you that you got 6.5 hours with low deep sleep — but not why.
- Was it the late dinner? The afternoon coffee? The argument before bed? The timezone shift?
Sleep scores are outcomes. To actually improve sleep, you need to connect those scores to the behaviors, environment, and stress that shaped them.
Building a sleep optimization project
Real sleep improvement isn't a one-night fix — it's a 2–6 week experiment with clear signals.
Set up your sleep project
- Pick one lever: e.g., dinner 2 hours before bed, no screens after 9pm, consistent wake time.
- Track for 10–14 days: let the data accumulate before drawing conclusions.
- Review with Then-vs-Now: compare your sleep metrics before and after the change.
- Iterate: keep what works, test the next lever.
Common experiments
- Caffeine timing (10 days): move your cutoff earlier by 2 hours; watch deep sleep %.
- Evening routine (2 weeks): consistent wind-down; track sleep onset latency and HRV.
- Meal timing (10 days): last meal 3 hours before bed; compare overnight glucose and sleep quality.
- Light exposure (2 weeks): morning sunlight + evening blue light reduction; watch circadian regularity.
Sharing sleep data
Make conversations with doctors and coaches productive, not anecdotal.
Clinician Snapshot
- A time-bound link with your sleep trends, HRV patterns, and relevant annotations.
- Scoped to what matters — show sleep data without exposing your entire health history.
- Expires automatically (revocable anytime).
Shared Awareness
- Give a sleep coach ongoing access to your sleep metrics for weekly check-ins.
- Share with a partner so they understand your sleep patterns and needs.
