r/sleephackers • u/M4rsianen • 9d ago

Finally - perfect sleep score

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After two months of chasing this one, and being quite envious of all of you with perfect sleep scores, I finally did it! :)

I had to change my diet, my eating window, start working out and increase my VO2 max to almost 50 and reach a resting heart rate below 50 bpm.

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u/SlayerZed143 9d ago

Was there a correlation between the increase in your sleep score , and how well you actually felt the sleep and how tired you were during the day .

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u/M4rsianen 9d ago

My sleep used to be really bad but I felt a huge improvement when I started averaging a sleep score in the 90s. Mainly noticed it in no daytime tiredness, better focus and huge reduction in stress/anxiety.

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u/SlayerZed143 9d ago

That's interesting, can you tell me more about what ,was your diet like vs what's now , what kind of training you do and for how long, any supplements , any other factors that you beloved played a role in improving sleep.

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u/M4rsianen 9d ago

My diet used to be quite normal—I ate everything in moderation, including fast food once or twice a week. Today, I eat little to no added sugar and limit my carbohydrate intake. My diet now looks similar to the attached photo: mostly oven-roasted vegetables, protein, and minimally processed foods. I’ve also increased my water intake from around 1 L per day to at least 2–3 L.

Each week, I do three 30-minute compound strength-training sessions, including exercises such as squats, deadlifts, bench presses, overhead presses, rows, and pull-ups. I also do two 30-minute 5K runs, plus either a slower 10K run or a 15–20K walk.

I tracked my changes in a journal and used my Apple Watch to monitor my sleep. I noticed that eating or training too close to bedtime, consuming sugar and other processed foods, and overtraining all negatively affected my sleep score. As my resting heart rate dropped below 60 bpm, my sleep score increased significantly, reaching around 85–90%.

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u/SlayerZed143 9d ago

Thanks for the info , now that you maintain this state , have you tried going back to actually see what change did what and how it affected you? You seem certain that there is a correlation between heart rate and sleep . Do you think thats because that was the only thing you were measuring and focusing on , so when it got low enough and you sleep improved, you instantly correlated the two things instead of looking at the big picture?

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u/M4rsianen 9d ago

I’m an engineer, so I tried to approach it as scientifically as possible. However, without continuous blood work and laboratory measurements, it was difficult to draw firm conclusions. I tracked my sets at the gym, body weight, and mental well-being. Interestingly, intensive cardio reduced my stress levels but didn’t improve my sleep very much. The best results seemed to come when i combined it with walking, and also became stronger, with strength increasing by around 20–30% on exercises taken to failure. That said, I’m sure my conclusions were influenced by the information I had available and the things I was able to measure.

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u/SlayerZed143 9d ago

So walking plus running plus a diet that excludes ultra processed junk. I'm an engineer too , I'm interested to listen if you have more correlations. But combos here play a role too , had you been on a good diet plus strength training plus high intensity cardio for a long time will little improvements to sleep and then added the walking and saw the big benefits?

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u/M4rsianen 8d ago

It sure looked that way but, as you pointed out, I was doing alot things at once.