---
created: "2025-09-17"
lastUpdated: "2025-09-17T05:15:00-04:00"
contextDate: "2025-09-17"
status: "active"
type: "health-tracking"
---

# Sleep Tracking & Analysis

> [!tip] **Purpose**: Track sleep patterns, efficiency, and improvements over time to optimize recovery and productivity

---

## 📊 Current Sleep Status

### **Beeminder Integration**
- **Goal**: 7 hours of sleep per day
- **Status**: ✅ **GREEN** - Safe for ~1 day
- **Total**: 1,169.5 hours (167 datapoints)
- **Success Rate**: 71% (20/28 days meeting goal)

### **Latest Analysis Period**
- **Date Range**: August 21 - September 17, 2025
- **Data Source**: AutoSleep CSV export
- **Total Nights**: 28 days

---

## 🎯 Key Metrics Summary

### **Sleep Duration**
- **Average**: 8h 28m per night
- **Range**: 4h 59m - 18h 20m
- **Goal Achievement**: 71% (20/28 days)

### **Sleep Efficiency**
- **Average**: 72.1%
- **Target**: 85%+
- **Range**: 46.5% - 97.0%

### **Health Indicators**
- **HRV Average**: 19.2 ms ✅
- **Sleep BPM**: 70-77 ✅
- **SpO2 Average**: 94.8% ✅

---

## ⚠️ Critical Issues Identified

### **1. Sleep Fragmentation**
- **Problem**: 2-4 sleep sessions per night
- **Impact**: Poor sleep quality despite adequate duration
- **Action**: Single sleep session target

### **2. Low Sleep Efficiency**
- **Problem**: 72% efficiency (target 85%+)
- **Impact**: 3+ hours awake in bed nightly
- **Action**: Get out of bed if awake >20 minutes

### **3. Inconsistent Schedule**
- **Problem**: Bedtime varies 1+ hour, wake time 4 AM-2 PM
- **Impact**: Disrupted circadian rhythm
- **Action**: 9:30 PM ± 15 min bedtime, 6:30 AM ± 30 min wake

---

## 📈 Improvement Plan

### **Week 1 Goals (Sep 17-24)**
- [ ] **Bedtime Consistency**: 9:30 PM ± 15 minutes
- [ ] **Sleep Efficiency**: Target 80%+ (up from 72%)
- [ ] **Single Session**: Reduce to 1-2 sleep sessions max

### **Week 2 Goals (Sep 24-Oct 1)**
- [ ] **Wake Time Stability**: 6:30 AM ± 30 minutes
- [ ] **Sleep Efficiency**: Target 85%+
- [ ] **Environment Optimization**: Cool, dark, quiet bedroom

### **Month 1 Goals (Sep 17-Oct 17)**
- [ ] **Beeminder Success Rate**: 85%+ (up from 71%)
- [ ] **Sleep Debt**: <2 hours cumulative
- [ ] **Fragmentation**: Single sleep session 90% of nights

---

## 📝 Periodic Updates

### **Update #1 - September 17, 2025**
**Analysis Period**: August 21 - September 17, 2025
**Key Findings**:
- Meeting 7-hour Beeminder goal 71% of the time
- Sleep efficiency critically low at 72% (target 85%+)
- High sleep fragmentation (2-4 sessions per night)
- Excellent health metrics (HRV, BPM, SpO2)

**Immediate Actions**:
- Set 9:15 PM wind-down alarm
- Get out of bed if awake >20 minutes
- No electronics 1 hour before bed

**Next Update**: September 24, 2025

---

## 🔗 Related Systems

### **Beeminder Goals**
- **Sleep Goal**: [[Beeminder Goals - Life & Business Foundation#sleep]]

### **Daily Planning**
- **Sleep Tracking**: Part of daily journal and planning
- **Recovery Metrics**: Integrated with productivity systems

### **Health Monitoring**
- **AutoSleep Data**: CSV exports for analysis
- **HRV Tracking**: Recovery indicator
- **SpO2 Monitoring**: Oxygen saturation levels

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## 📊 Data Sources

### **Primary Tracking**
- **AutoSleep App**: iPhone sleep tracking
- **Beeminder**: Goal tracking and accountability
- **Daily Journal**: Sleep quality notes

### **Analysis Tools**
- **CSV Exports**: Monthly data analysis
- **Trend Tracking**: Weekly efficiency improvements
- **Health Metrics**: HRV, BPM, SpO2 monitoring

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*This document serves as a living record of sleep optimization efforts and progress toward better recovery and productivity.*
