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Adam Dipinto

Sleep Data 2020

Sleep, Short2 min read

Sleep Data 2020

Sleep has always been a tricky area in my life. Over the past 15 years or so, I've gone from being a night owl to an early morning riser, struggling with insomnia to sleeping through alarms, and being such a light sleeper that any noise in the apartment would wake me.

Last year I started to notice that the quality of my sleep was becoming substantially worse but I wasn't sure to what degree. 2020 was not an easy year for anyone and the year brought on new stressors that nobody was prepared for. These stressors began interfering with my sleep, which in turn interfered with my mood, which in turn interfered with my relationships, job, projects, diet, and so on.

The best way I know how to deal with something like this is to observe, record, and modify in small steps to see if the outcome varies. So after collecting a year's worth of sleep data through my Oura ring, I'm happy to share a few numbers and the steps that I will be taking in the new year to help improve the quality of my sleep.

Not too bad but not that great either.

The Sleep Score is comprised of seven contributors:

  • Total Sleep: The amount of time spent in the light, rapid eye movement (REM), and deep sleep phases. Most adults need 7 to 9 hours of total sleep to perform well and stay healthy.
  • Efficiency: This reflects the percentage of time spent asleep vs. awake while in bed. For adults, an Efficiency of 85% is considered optimal.
  • Restfulness: This reflects your movement throughout the night. Waking up, tossing and turning, or getting up is normal at a low level but moving around too frequently will lower your restfulness.
  • REM Sleep: This measures the percentage of time spent in REM sleep, reflected in hours. Associated with dreaming, memory consolidation, and creativity, REM sleep decreases with age. On average, REM sleep accounts for 20-25% of total sleep time for adults. A REM sleep total of 90 minutes or more will result in an optimal Sleep Score.
  • Deep Sleep: This measures the percentage of time spent in deep sleep, reflected in hours. The most restorative and rejuvenating sleep stage, deep sleep makes up anywhere from 0–35% of your total sleep. Deep sleep takes your age into account and will result in an optimal Sleep Score around 90 minutes for young adults and 45 for older individuals.
  • Latency: This is the amount of time it takes you to fall asleep at night. Ideally, you will fall asleep within 15 to 20 minutes of lying down. Falling asleep in less than 5 minutes could be a sign that you are going to sleep too late or not getting enough sleep. Too much or too little latency can affect your score.
  • Timing: This lets you know if you fell asleep according to the natural rhythm of light and dark that supports a circadian rhythm. If the middle of your sleep falls between midnight and 3 a.m. (typically the darkest point in the night), your sleep timing is optimally aligned with a daily cycle. A consistent sleep routine, that supports your circadian rhythm, is important for your body’s essential processes—including metabolic and hormone regulation. Going to sleep within your Ideal Bedtime window will result in a higher Sleep Score.

With a score assigned to my sleep, I can begin taking steps to see if an improvement can be made. For 2021, these are the steps I will be following:

  • Consistent wake up time - this includes the weekdays and weekends.

  • Exercise 4-6 times a week

  • No eating after 7pm

  • No computer after 8:30pm

  • Read every weekday evening - preferably a physical book.

  • Sleep curfew of 9-10pm

Hopefully these steps will help and I'll report back in a year with a much higher score.