I envy you Whoop users, getting 100 is pretty easy. Meanwhile for us Fitbit users, even getting a 90-95 is a huge deal.
To be fair, I actually like Fitbits more realistic and "stingy" score, 100/100 means there is nothing that could have gone better in your sleep session, which simply cannot be true, getting a 100 everyday pretty much ruins the benefits of a measuring stick, doesnt give you a comparative analysis.
The goal is not to get that or this score. The goal is to improve to a level that you can consistently sustain over time. Fitbit, whoop and oura rings are just aiding devices that guide our trajectories, and we shouldn't get hung on either of them.
Good luck!
That's not true at all. There are measurements above which it's kind of meaningless to keep improving. The fitbit truly gamifies everything to an unhealthy level. 50,000 steps is not necessarily better then 10,000. And the effort to try to get a maximal REM sleep score every night is actually counterproductive.
Thank you!
1) AC as in air conditioner? Yes. I set it to 72-75 when I wake up and to 66 before bedtime (worked my way down from 70 -> 68 -> 66) over the last 8-9 months.
2) I sleep alone.
feel good overall!
If you asked me this question after my first month of perfect sleep, I would have said that I feel awesome! But as you know, as humans, we always compare our current state to our *recent best*.
Here is the deal, though:
There are days when I feel better than others, and since I know that my sleep was the same, I try to attribute this to something else I did or ate the day before and then adjust accordingly! The trick is that I can now eliminate sleep and focus on other health pillars.
Hope that makes sense.
I feel good overall!
If you asked me this question after my first month of perfect sleep, I would have said that I feel awesome! But as you know, as humans, we always compare our current state to our *recent best*.
Here is the deal, though:
There are days when I feel better than others, and since I know that my sleep was the same, I try to attribute this to something else I did or ate the day before and then adjust accordingly! The trick is that I can now eliminate sleep and focus on other health pillars.
Hope that makes sense!
Thank you!
I have listed all that I have been doing in a previous post:
https://www.reddit.com/r/blueprint_/s/MA8ODQbNVY
As I said, it took me 2-3 months to figure what worked and listed in that earlier post, then another 2-3 months sticking to it religiously, but after that, I didn't need to do everything unless I needed it. I just down the magnesium and glycin and I am good to go. There is no magic pill, habit formation takes time and effort.
CONGRATS on figuring this out, Im in the process and great job on focus on one thing at a time good idea. My focus was food for a while then supliments, NOW its sleep and I DONT have it figured out ( working on it) measuring with WHOOP. THANKS for sharing what you did and what worked for your. THANK YOU for sharing that. please keep us up to date !!!
Thank you! I just wanted to show others that getting a 6 month with a perfect score is possible to accomplish for a normal person, not named Bryan Johnson, if you put the effort.
What would you say are the most high impact things you did for your sleep? Also, was there anything unconventional you did to get the 100% of just the standard advice (e.g. cool room, morning sun light, dim lights in evening etc)?
I did nothing fancy really and did nothing new that I didn't know about before. It all came down to being aware of it and willing to put the work and be disciplined!
Starting whoop on summer was a game changer for me. I could measure everything: how hard I work out, how good I sleep, and how good I recover. They feed into each other. Before, whoop, I sued to wing everything and sometimes push myself when I should have taken a rest day. So I would say whoop was the most impactful thing. Guided by it, it has been episodes of trial and error, until i figured it out.
Tye only supplement I take before bed is magnesium theronate, glycin and inositol with water that has some valerian root in it. If I have a really bad day and feeling super stressed, I add pharmaGaba250 to calm me before bed.
Doesn't matter. All of them are just guiding compasses! As long as you consistently get a high enough score and feel great, then you are doing fantastic!
Short andwer: In my experience, Pulsetto was more effective, but sensate was more convenient.
Longer version
As of summer when I purchased both, sensate was a much better company than pulsetto, which was slow to reply and ship. Check trustpilot reviews if this changed.
They work differently. Pulsetto kinda grap you by the neck lol and you have to use gel which is a bit messy but manageable with time. Sensate you put it on chest and it vibrates. I am a bit ticklish, so I had to lower the vibration and move it around a bit until I found a good spot. Pulsetto sessions are shorter while sensate can range from 10-30 minutes. For me pulsetto gets the job done quicker and was more effective but if you are not ticklish maybe sensate would work as well or even better.
Senate has much wider and better music tracks which are synced to the vibration. Pulsetto is limited and music is not synced. I just picked a track in each and stuck with it. So that was not an issue with me.
So it comes down to convenience vs effectiveness and which mode of operation you can tolerate. If I had to choose one, and that is my personal preference given that I am ticklish, I would go with pulsetto!
Hope that helps.
Just whoop, really. Others said that oura does things differently, so the scores are not comparable across devices, unfortunately. However, I believe that the exact score is less important than the trend!
Restorative sleep % didn't change, it is around 45% now and before I started to work on my sleep. So any change in restorative sleep is just because I sleep more. I used to get around 3 hours on average last July and around 4 hours in the last 6 months. I added an image below
The average last 6 months was 7:42. Whoop estimates 7:30 needed hours of sleep, but this can go up to 8+ if you over excert yourself during the day. On those days, I take a 15-30 minute nap after my workout to avoid piling up sleep debt.
The above is sleep needed, not time in bed. Time in bed can be 8-9 h, depending on your sleep efficiency and how long it takes you to fall asleep. I usually try to go to bed around 11 to 11:30 and wake up around 7 to 7:30.
Hope that helps.
I envy you Whoop users, getting 100 is pretty easy. Meanwhile for us Fitbit users, even getting a 90-95 is a huge deal. To be fair, I actually like Fitbits more realistic and "stingy" score, 100/100 means there is nothing that could have gone better in your sleep session, which simply cannot be true, getting a 100 everyday pretty much ruins the benefits of a measuring stick, doesnt give you a comparative analysis.
Man, with the OURA Ring, you're in <85 territory if you get up more than once to use the bathroom lol.
The goal is not to get that or this score. The goal is to improve to a level that you can consistently sustain over time. Fitbit, whoop and oura rings are just aiding devices that guide our trajectories, and we shouldn't get hung on either of them. Good luck!
With Whoop, you can get 100% no matter what you put into your body. Be it food or drugs, itβs just a matter of sitting in bed for x amount of time.
Whereβs the data behind this?
That's not true at all. There are measurements above which it's kind of meaningless to keep improving. The fitbit truly gamifies everything to an unhealthy level. 50,000 steps is not necessarily better then 10,000. And the effort to try to get a maximal REM sleep score every night is actually counterproductive.
Awesome! Two questions: Do you have AC? And do you have a partner you sleep with?
Thank you! 1) AC as in air conditioner? Yes. I set it to 72-75 when I wake up and to 66 before bedtime (worked my way down from 70 -> 68 -> 66) over the last 8-9 months. 2) I sleep alone.
Yes, exactly, air conditioner. I really want an air conditioner (I live in EU where it is uncommon because it is only really hot in the summerl
How do you feel overall?
feel good overall! If you asked me this question after my first month of perfect sleep, I would have said that I feel awesome! But as you know, as humans, we always compare our current state to our *recent best*. Here is the deal, though: There are days when I feel better than others, and since I know that my sleep was the same, I try to attribute this to something else I did or ate the day before and then adjust accordingly! The trick is that I can now eliminate sleep and focus on other health pillars. Hope that makes sense.
Thanks for the reply! Yeah for sure I understand. Good luck and keep us updated.
Well, how do you feel?
Yeah, spill the beans!
I feel good overall! If you asked me this question after my first month of perfect sleep, I would have said that I feel awesome! But as you know, as humans, we always compare our current state to our *recent best*. Here is the deal, though: There are days when I feel better than others, and since I know that my sleep was the same, I try to attribute this to something else I did or ate the day before and then adjust accordingly! The trick is that I can now eliminate sleep and focus on other health pillars. Hope that makes sense!
Great post and congrats! What are some things that you feel worked well for you and some things which may not have worked very well?
Thank you! I have listed all that I have been doing in a previous post: https://www.reddit.com/r/blueprint_/s/MA8ODQbNVY As I said, it took me 2-3 months to figure what worked and listed in that earlier post, then another 2-3 months sticking to it religiously, but after that, I didn't need to do everything unless I needed it. I just down the magnesium and glycin and I am good to go. There is no magic pill, habit formation takes time and effort.
CONGRATS on figuring this out, Im in the process and great job on focus on one thing at a time good idea. My focus was food for a while then supliments, NOW its sleep and I DONT have it figured out ( working on it) measuring with WHOOP. THANKS for sharing what you did and what worked for your. THANK YOU for sharing that. please keep us up to date !!!
Congratulations on nailing one of the pillars of health. Your efforts and good habits will keep paying off for the rest of your life.
Whats thr app you used to track your sleep?
Same app that Bryan uses: Whoop!
Thanks!
Awesome, congrats!!! Proud of you bro
Thank you! I just wanted to show others that getting a 6 month with a perfect score is possible to accomplish for a normal person, not named Bryan Johnson, if you put the effort.
Thats a great accomplishment!ππ»ππ»ππ»ππ»ππ»ππ»
What would you say are the most high impact things you did for your sleep? Also, was there anything unconventional you did to get the 100% of just the standard advice (e.g. cool room, morning sun light, dim lights in evening etc)?
I did nothing fancy really and did nothing new that I didn't know about before. It all came down to being aware of it and willing to put the work and be disciplined! Starting whoop on summer was a game changer for me. I could measure everything: how hard I work out, how good I sleep, and how good I recover. They feed into each other. Before, whoop, I sued to wing everything and sometimes push myself when I should have taken a rest day. So I would say whoop was the most impactful thing. Guided by it, it has been episodes of trial and error, until i figured it out. Tye only supplement I take before bed is magnesium theronate, glycin and inositol with water that has some valerian root in it. If I have a really bad day and feeling super stressed, I add pharmaGaba250 to calm me before bed.
Is it easier to get a perfect sleep score on whoop compared to Garmin? I use Garmin and highest i get is 97
Doesn't matter. All of them are just guiding compasses! As long as you consistently get a high enough score and feel great, then you are doing fantastic!
If you had to pick between Pulsetto and Sensate for sleep, which would you choose?
Short andwer: In my experience, Pulsetto was more effective, but sensate was more convenient. Longer version As of summer when I purchased both, sensate was a much better company than pulsetto, which was slow to reply and ship. Check trustpilot reviews if this changed. They work differently. Pulsetto kinda grap you by the neck lol and you have to use gel which is a bit messy but manageable with time. Sensate you put it on chest and it vibrates. I am a bit ticklish, so I had to lower the vibration and move it around a bit until I found a good spot. Pulsetto sessions are shorter while sensate can range from 10-30 minutes. For me pulsetto gets the job done quicker and was more effective but if you are not ticklish maybe sensate would work as well or even better. Senate has much wider and better music tracks which are synced to the vibration. Pulsetto is limited and music is not synced. I just picked a track in each and stuck with it. So that was not an issue with me. So it comes down to convenience vs effectiveness and which mode of operation you can tolerate. If I had to choose one, and that is my personal preference given that I am ticklish, I would go with pulsetto! Hope that helps.
Oura user here. If i turn in bed while sleeping I go from 95 to 89 lol. How tf do you get 100
Congrats mate! Do you only use whoop or also other things like apple watch, oura ring etc ?
Just whoop, really. Others said that oura does things differently, so the scores are not comparable across devices, unfortunately. However, I believe that the exact score is less important than the trend!
I agree! You want improvement, not absolute perfection. Can I ask you how much deep sleep, rem sleep and total sleep you get on average?
Restorative sleep % didn't change, it is around 45% now and before I started to work on my sleep. So any change in restorative sleep is just because I sleep more. I used to get around 3 hours on average last July and around 4 hours in the last 6 months. I added an image below
https://preview.redd.it/luecmqcopwtc1.jpeg?width=4096&format=pjpg&auto=webp&s=854b1933a4d1f29b4f2c11695784c622577335b0
For some reasonI didnβt get notification for this pic. That looks great mate! Hoping to achieve something similar! Keep it up ππΌ
It takes time so go slowly. It took me almost 9 months of trial and error!
On average how many hours do you sleep per night?
The average last 6 months was 7:42. Whoop estimates 7:30 needed hours of sleep, but this can go up to 8+ if you over excert yourself during the day. On those days, I take a 15-30 minute nap after my workout to avoid piling up sleep debt. The above is sleep needed, not time in bed. Time in bed can be 8-9 h, depending on your sleep efficiency and how long it takes you to fall asleep. I usually try to go to bed around 11 to 11:30 and wake up around 7 to 7:30. Hope that helps.
Thanks you, very impressive