Mid-Year Sleep Report: June 2026

Semi-annual sleep report. Three and a half years of continuous tracking. Here is the current state of the data.

The Numbers

June 2026 30-day average: readiness score 82, average sleep duration 7 hours 4 minutes, sleep onset latency 17 minutes, wake events 1.0, HRV 48ms, resting heart rate 59.

October 2022 baseline (first month of tracking): readiness score 54, average sleep 6 hours 11 minutes, sleep onset 38 minutes, wake events 3.2, HRV 24ms, resting heart rate 67.

The Improvement

Readiness score: +28 points. Sleep onset: 21 minutes faster. Wake events: 2.2 fewer per night. HRV: +24ms (higher is better). Sleep duration: +53 minutes average.

These are real improvements across every metric I track. They took three and a half years to achieve. They cost approximately $4,200 in products and interventions. They required the discipline of Protocol V2.0 (seven elements, consistently maintained). They required Dr. Chen, who is apparently writing a paper about them.

How I Sleep Now

Better. Not perfectly — the readiness score of 82 means I am still at "good" rather than "excellent" by Oura's standards, and the 7 hours 4 minutes is still technically below the recommended range. I am still tired some mornings. I still wake up occasionally. The data is substantially better and the subjective experience is substantially better. They have converged toward each other in a way they hadn't in 2022.

Tonight will be different, in the statistical sense: the probability of a good night's sleep, based on current trend data, is significantly higher than it was when I started. That is the best version of that sentence I have ever been able to say honestly. I am noting it here, at the end of three and a half years of data, because it matters.