Sleep Recovery Score
Assess your sleep quality and recovery capacity beyond just hours in bed. Incorporates elements from validated sleep assessment tools (Pittsburgh Sleep Quality Index, Epworth Sleepiness Scale) to evaluate sleep onset, continuity, architecture, and daytime impact.
What You'll Get
- Sleep quality score (0-100)
- Sleep efficiency estimate
- Sleep apnea risk indicator (based on STOP-BANG screening criteria)
- Recovery capacity rating
- Recommended lab tests (cortisol, ferritin, thyroid, vitamin D)
- Actionable recommendations
What to Look For in a Sleep & Recovery Tracker
The Oura Ring and Whoop are the most accurate consumer options for sleep stages and HRV; a smartwatch (Apple Watch, Garmin) works too if you'd rather not wear a ring. Prioritize validated HRV and sleep-stage tracking over step counts, check whether it needs a subscription (Whoop does), and pick something comfortable enough to wear every night.
What Makes a Good Magnesium Supplement
Form matters more than dose: magnesium glycinate and citrate absorb well and are gentle on the stomach, while cheap magnesium oxide is poorly absorbed. A typical supplemental dose is 200–400 mg of elemental magnesium (check the label — it's usually lower than the pill weight). Take it in the evening if you're using it for sleep, and pick a third-party-tested brand.
Frequently Asked Questions
How much deep sleep do I need?
Adults typically need 1–2 hours of N3 (deep) sleep per night, representing about 13–23% of total sleep time. Deep sleep is critical for physical recovery, immune function, and memory consolidation.
What are signs of sleep apnea?
Key warning signs include loud snoring, witnessed breathing pauses during sleep, gasping or choking at night, excessive daytime sleepiness despite adequate sleep time, morning headaches, and waking unrefreshed. A sleep study is needed for diagnosis.
Topic updates
Get the weekly recovery roundup
Sleep, HRV, fatigue, burnout, cortisol rhythm, sleep apnea, overtraining, and stress physiology.
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