Sleeping Well

I am monitoring five basic sleep variables (using the Oura ring and app).

 

#1 Does my heart rate stabilize by 2 am?

#2 Does my minimum heart rate occur between 2 am and 4 am?

#3 Does my heart rate begin to rise in the last hour of sleep?

#4 Do I get at least 1 hr 10 min of REM sleep and at least 1 hr 10 min of deep sleep?

#5 Do I spend less than 1 hour a night awake and only in brief episodes?

 

I woke up this morning feeling good. I woke-up an hour earlier than I wanted to wake-up, but I felt good and knew I would not go back to sleep.

 

I was disappointed by my data, however. Although, I got a sleep score of 91 and I felt rested, I only met goals #4 and #5. Truthfully, those are huge, positive changes for me that I have achieved in just a few weeks using the ring. And, I have been meeting goal #1, recently — also a big, positive change. But goals #2 and #3 have eluded me many nights.

 

In an effort to learn more, I looked back at some reviews of the Oura Ring.

 

Below is a picture of the sleep pattern of Alex Fergus (provided in his review). He met goals #1, #2, and #3. The record has some variability and some missing data, but it seems that it generally follows the recommended hammock pattern.

 

 

 

Below is a picture of the sleep pattern of Ben Greenfield (from review). The record also has some variability and some missing data, but it seems to meet goals #1 and #2.

 

 

Below is a picture of the sleep pattern of “the5Krunner” (from review). Allowing for the fact that he goes to bed later and sleeps later, he meets goals #1 and #2.

 

 

These are all high intensity athletes/biohackers. Judging from their reviews, these are patterns with which they are satisfied.

 

I was less disappointed after reviewing their data. Their sleep was not "ideal," either; so I am more comfortable with watching and experimenting with what works for me. In the last 7 nights I have met all or most of my goals on 4 nights and done pretty well on the other 3 nights. Clearly, I am getting much better.