Sleep score tracking
Checking a nightly sleep score from a wearable or app, and comparing notes with friends
A watch, ring, strap or phone app scores each night out of 100 from duration, timing, movement and heart rate. People who keep the habit glance at the number in the morning, look for what dragged it down, and adjust bedtime or the evening before. Some turn it into a friendly contest, sharing scores with family or friends the way others share step counts. The score is an estimate, not a lab measurement, and the trend over weeks says more than any single night. Cost depends on the device; several phone apps do a rough version for free.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Bill GatesDoes it
Microsoft co-founder · Gates Notes reading lists
On his podcast, he told Seth Rogen and Lauren Miller Rogen that he has swung from competing over how little he slept to monitoring his rest. Now he compares scores, he said. With family and friends, asking who got a 90 and how.
Source: Fortune: Bill Gates used to compete with his colleagues to sleep as little as possible
Aimed at the same thing
Other entries filed under sleep or longevity.
- HabitFREE, no cost
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
On record from 13 of 62 tracked people: 5 do it, 2 recommend it, 6 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
On record from 17 of 62 tracked people: 11 do it, 3 recommend it, 3 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.
Why We Sleep
Matthew Walker on what sleep does for memory, immunity and mood
On record from 8 of 62 tracked people: 5 recommend it, 3 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Oura Ring
Ring-worn sleep and readiness tracker
On record from 5 of 62 tracked people: 2 do it, 3 have discussed it - ProtocolFREE, no cost
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Dim the lights at night
Low, warm, low-placed light for the last few hours of the day
On record from 6 of 62 tracked people: 2 do it, 4 recommend it
Habit entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.