Tracking one person's sleep architecture across a 12-month health experiment.
Sleep was never something I thought I needed to fix. Matthew Walker’s work made me pay closer attention. Then the Whoop and Eight Sleep started surfacing numbers I couldn’t ignore: sleep onset time, staging, the consistent shift to red every time I drank. The score doesn’t lie — and seeing it every morning changed how I made decisions the night before.
Data from Whoop, Eight Sleep, and Apple Health. Updated daily.
I already know the phone is the problem. Everyone does. The question isn't whether doom scrolling before bed wrecks your sleep — it's why knowing that isn't enough to stop. That's what I'm actually tracking.
“He sleeps like someone who’s finally stopped fighting the data. The bed got colder, the phone went away, and the numbers quietly improved.”
Every other pillar depends on sleep. HRV recovery, the primary signal Whoop uses to score readiness, is built during deep sleep — specifically during the slow-wave stages that dominate the first half of the night.
Cut sleep short and HRV drops, training adaptations stall, and appetite hormones shift toward hunger. One bad night costs across all seven categories.
That’s why this page cross-references Eight Sleep’s mattress sensor with Whoop’s wrist data to find the conditions that reliably produce quality sleep, not just hours in bed.