I Tracked My Sleep for 90 Days: Here's What the Data Actually Shows

Three months ago I started an experiment. I wore a sleep-tracking wearable to bed every night and kept a handwritten sleep diary on my nightstand. I logged when I got into bed, when I fell asleep, any nighttime waking, and how I felt on a 1-10 scale each morning. Ninety days later, the patterns were clear, and a lot of them contradicted what I assumed going in. The Wake Time Discovery The single most impactful change across the entire 90 days was not sleeping longer, not taking supplements, and not buying a better mattress. It was waking up at the same time every day, including weekends. For the first three weeks I kept my normal pattern, which meant waking up at 6:30 on weekdays and sleeping until 8:30 or 9 on Saturday and Sunday. My average subjective energy score during that period was 5.2 out of 10. Starting in week four, I locked my wake time to 6:30 every single day. Within about ten days, my average energy score climbed to 7.1, and it stayed there for the remaining weeks of the