Sleep is a Game

March 31, 2025

Sleep Is a Game

A few years ago, I read Why We Sleep by Matthew Walker, and it changed how I approach sleep. Over time, improving sleep started to feel a lot like leveling up in a game—you learn the basics, discover the right gear, track your progress, and gradually become better.

The Basics: Sleep Stages

Sleep isn’t just one state—it has several stages, each playing a unique role:

  • Light Sleep: This stage helps your body transition and relax. Ideally, about half your sleep is spent here.

  • Deep Sleep: Essential for physical recovery, muscle growth, and immune support. Aim for about 15-20% of your sleep.

  • REM Sleep (Rapid Eye Movement): Important for emotional health, memory, and clear thinking. Target around 20-25% of your sleep.

Your body cycles through these stages several times each night, with deep sleep dominating earlier and REM sleep later.

The Guide: Simple Strategies from Matthew Walker

Walker offers straightforward, science-backed advice that can greatly improve your sleep:

  • Keep it cool: About 65°F (18°C) is ideal.
  • Make it dark: Reducing exposure to light, especially blue light, can greatly improve sleep quality.
  • Stick to a schedule: Regular bed and wake times help regulate your internal clock.
  • Watch stimulants: Limit caffeine after midday and avoid alcohol before bed.
  • Ease into sleep: Relax gradually by dimming lights, reading, or doing something calming.

These tips are foundational. The next step is measuring your progress effectively.

The Gears & Rewards: Measuring Your Sleep

You can't improve effectively if you don't have a measurement. Using wearables like smart rings and watches helps you gather valuable insights:

  • Sleep stages: Knowing your stage distribution can explain why you might feel tired or refreshed.
  • Resting heart rate: Lower resting heart rates typically indicate better recovery and less stress.
  • Heart rate variability (HRV): Higher HRV means better stress management and recovery, while lower HRV could signal fatigue.
  • Consistency: Regular sleep patterns significantly improve overall sleep quality.

Additional gears like blackout curtains, eye masks, white noise machines, and even melatonin supplements can further help you sleep better.

Level Up: Data-Driven Improvements

With this data, you can directly tackle any issues:

  • Not enough sleep: Adjust your evening routine to prioritize sleep.
  • Low REM sleep: Minimize noise and light distractions using earplugs or an eye mask.
  • Low deep sleep: Cool your room and avoid heavy meals before bedtime.
  • High heart rate or low HRV: Cut down on alcohol, heavy food, and incorporate relaxing activities before bed.

My Gameplay

Here are the gears I use regularly:

  • Sleep tracker: Oura Ring is my primary tracker because it matches closely with how I feel. I also have a Garmin watch for additional data points
  • 8sleep mattress cover: The over-priced mattress cover that is worth every penny. It regulates bed temperature, making it easier to sleep well even if the room isn't perfect. It also helps waking up by rising temperature.

I also rely on:

  • Kindle for reading before sleep
  • Eye mask and earplugs
  • White noise machine (been using the same one for almost a decade)
  • Nose tape if I'm congested
  • Low-dose melatonin if I'm too awake at bedtime

Goals Worth Chasing

Here’s what I aim for:

  • At least 7 hours total sleep, with 1.5-2 hours each of deep and REM sleep
  • Sleeping heart rate below 42 bpm
  • HRV of 55 or higher

By continuously tracking, adjusting, and refining these components, sleep becomes a rewarding game. We are playing this game every night, and might as well invest the right knowledge and gear to level up better.