The Sleep portal.

What it reads

• A planner across four pillars: when you sleep, the room you sleep in, what you do before bed, and the aids and devices you use.
• Measured nights against your planned window, with deep and REM and a score, and how much your night length actually varies.
• Your rhythm drawn twice. One dial shows when you sleep, newest night outermost, and tells you how tightly the middle of your sleep holds. One plot shows how long, weeknights against weekends.
• The pattern gets named - light and broken, or short and consistent - and you get one lever to work on, not eleven.
• Change one thing and it reads the nights either side of the change. It waits for about three on each side before it will say anything.
• Wearable data comes in if you have it: Oura syncs on its own, and Whoop, Withings and Apple Health come in when you bring them. Self-reports work if you don't wear one.

Don't implement the whole plan at once. The foundation is where the leverage is: light in the morning, a consistent wake time, a cool room, and caffeine and alcohol timing. Anything you add before that is money spent on diminishing returns. And if three or four months of a real protocol changes nothing, that itself is information - it points at something more primary, like undiagnosed apnea or a hormonal contributor, and it's worth an evaluation.