Sleep Tracking

Sleep is a foundational recovery input (see sleep-architecture). The trackable components:

• Duration — total time asleep. The most actionable number; most adults need about 7–9 hours.
• Consistency / timing — regular bed and wake times. Consistency matters as much as raw duration and is easy to log.
• Efficiency — time asleep ÷ time in bed.
• Sleep stages (light / deep / REM) — wearables estimate these from movement and HR. They are rough: consumer devices estimate total sleep reasonably but classify stages far less reliably than lab polysomnography, so don't over-interpret nightly stage percentages (see wearable-accuracy-limits).
• Subjective quality — a simple morning 1–5 "how rested?" rating often tracks function better than device stage data (see readiness-self-assessment).

Sleep feeds composite readiness/recovery scores (see readiness-recovery-scores) and interacts with resting-heart-rate and hrv — poor sleep typically shows up as elevated RHR and suppressed HRV the next morning.

Tracking guidance: prioritize duration and consistency trends over fancy stage charts; trend weekly average sleep; and treat a run of short nights as a flag to reduce training load (see deload-weeks). Avoid letting sleep scores cause anxiety that itself harms sleep ("orthosomnia").

• Adults generally need ~7–9 h; duration and consistency are the actionable metrics.
• Efficiency = time asleep ÷ time in bed.
• Wearable stage estimates (deep/REM) are rough vs lab polysomnography.
• A simple morning rested-rating often tracks function better than stage data.
• Poor sleep usually raises next-morning RHR and lowers HRV.

• sleep-architecture — why sleep matters and how to improve it.
• hrv — sleep loss suppresses morning HRV.
• resting-heart-rate — poor sleep elevates RHR.
• readiness-recovery-scores — sleep is a major score input.
• wearable-accuracy-limits — stage-classification limits.