Asleep in 9 minutes, awake 3:40 to 4:25, HRV 31 against your 38.
Third 3:40 wake this week. Your wake time drifts 90 minutes between weekdays and weekends, and the 3:15 PM flat white is still working at 11:30; run days and 3:40 wakes don’t line up.
Per Aric, a racing mind at 3:40 is usually mental load arriving at the wrong hour, on top of a clock that has drifted. His approach starts with the morning, not the night.
Outside or at the window before the school run. The strongest signal your clock reads.
With Aric Prather · 7-day Sleep PrescriptionYour sleep score was 66, mainly because your sleep was more fragmented than usual. You woke up several times during the night, and your resting heart rate stayed slightly elevated until early morning. Even though you spent enough time in bed, your body didn’t recover as efficiently as it normally does.
Dr. Aric Prather, Sleep ScientistOne night like this isn’t something to worry about. Sleep naturally varies from day to day. Instead of focusing on the score itself, look for what might have disrupted your sleep.
Last night, your evening workout ended later than usual, and you also went to bed about 45 minutes later than your typical bedtime. Those changes may have contributed to lighter, more interrupted sleep.
What to do today
Don’t try to “make up” for last night. Keep your normal wake-up time, spend some time outside this morning, and aim for your regular bedtime tonight. Consistency is one of the strongest predictors of better sleep.
With Aric Prather · sleep science
I had this for breakfast plus a large strong coffeeAvocado toast with 2 eggs + strong coffee logged
A good breakfast: protein and fat that carry you to lunch, about 480 kcal. The coffee is fine here, morning is where it belongs.
A large one this early is a good anchor for your clock. Make it the last by 1 PM and tonight stays clear of caffeine at 10:45.
Dr. Aric Prather, Sleep ScientistMorning coffee works with your clock. What matters is the cut-off: with a five to six hour half-life, anything after 1 PM is still in your system at lights-out.
Noted the 1 PM cut-off for today. I’ll nudge you at 12:30.
Plan for Today
Outside or at the window within 30 minutes of waking. The strongest signal your clock reads.
With Aric Prather · wake-time anchorWith Aric Prather · wake-time anchorTwenty minutes outside at lunch: movement and light without touching recovery. HRV 31 says absorb today.
A five to six hour half-life means a 1 PM cut-off keeps caffeine out of the second half of your night, where your 3:40 wakes sit.
With Aric Prather · caffeine curfewWith Aric Prather · caffeine curfewTen minutes with tomorrow on paper before dinner, so it doesn’t surface at 3:40.
With Aric Prather · worry timeWith Aric Prather · worry timeA normal dinner by 8, then the kitchen closes. Late food keeps your core temperature up past lights-out.
Screens away, lights down, last email sent. Thirty minutes is enough for your system to come off the day.
With Aric Prather · wind-downWith Aric Prather · wind-downSame lights-out every night this week. Consistency, not duration, is the win.
With Aric Prather · 7-day Sleep PrescriptionWith Aric Prather · 7-day Sleep Prescription