Food-to-sleep longitudinal update / Source cutoff 26 October 2026
33 observed days. 31 scored nights.
The active n=1 record links a documented meal and activity day to the following morning. Dates without observations, including the China travel gap, are not filled in.
Linked observations
Scored nights
Detailed sleep records
Current reading
Across 31 nights with duration, average recorded sleep was 374 minutes (6:14); 25 of 31 were under seven hours. The 31 scored nights averaged 65.0. These are Garmin outputs from one person, not clinical outcomes or a personal sleep-need estimate.
The 11 observations added after the September 28 cutoff contain ten scored nights (mean 59.3); eight of their ten detailed nights were under seven hours. The added period includes ankle recovery, a family birthday dinner with three glasses of wine, travel preparation, a China travel gap, and two post-travel nights. The lower mean does not identify a food or activity cause.
Two nights after returning from China were recorded: a 3.2-mile walk preceded a score of 56 and 7:46 sleep; a rest day preceded a score of 71 and 5:15 sleep. This score-duration divergence is a useful reminder to read duration and recovery separately. Two nights cannot establish a travel or rest-day effect.
Evidence register
| Question | Current status | Evidence and limit | Next observation |
|---|---|---|---|
| Sleep duration | Repeated descriptive pattern | 25/31 detailed nights under seven hours; average 6:14. | Record bedtime and wake opportunity consistently on comparable days. |
| Food components | Unresolved | Grapes, quinoa-containing meals, protein types and desserts occur with mixed outcomes. Meals, movement, timing and travel vary together. | Compare repeated exposures within similar activity and timing contexts. |
| Final-calorie timing | Unresolved | The September snapshot found no pooled linear signal; several new final cutoffs and most new bedtimes are missing. Its correlation is not extended here. | Capture both times without imputing missing values. |
| Alcohol | Two natural exposures, confounded | The September sake night scored 46; the October birthday night scored 43 after wine, a late meal and dessert. Prior sleep and context differ. | Keep natural exposures documented; do not manufacture a test. |
| High-load recovery | Unresolved | The San Jacinto night remains confounded by the unusual elevated-leg sleeping position; the new ankle and travel periods do not replicate that exposure. | Observe comparable future hikes with complete context. |
New observation ledger
The dates are following-morning sleep dates. A dash means not recorded. The September 28 report preserves observations 1–22 and its original analyses. Dates assigned from conversation sequence should be treated as provisional where noted in the master log.
| Obs | Sleep date | Day context | Score | Sleep |
|---|---|---|---|---|
| 23 | 09-30 | Ankle recovery | 63 | 6:21 |
| 24 | 10-01 | Ankle recovery | 60 | 6:00 |
| 25 | 10-02 | Activity unrecorded | 67 | 5:43 |
| 26 | 10-03 | Activity unrecorded | 65 | 7:04 |
| 27 | 10-05 | Shared family meal; date provisional | — | — |
| 28 | 10-06 | Birthday dinner; wine | 43 | 3:44 |
| 29 | 10-07 | Activity unrecorded | 68 | 6:18 |
| 30 | 10-08 | Activity unrecorded | 49 | 5:53 |
| 31 | 10-09 | Pre-travel | 51 | 6:20 |
| 32 | 10-25 | 3.2-mile walk; post-travel | 56 | 7:46 |
| 33 | 10-26 | Rest; post-travel | 71 | 5:15 |
Sources and limits
Source: Sleepgenic_Food_to_Sleep_Master_Log_2026-10-26.xlsx, Master Log, observations 1–33, version reconciled 26 October 2026. Observation 20 retains detailed stages but has no reported score or bedtime; those cells were corrected to blank from contradictory transcribed values. Observation 27 has no Garmin score. The dated September report remains a snapshot. Garmin stages and scores are estimates; this observational n=1 record cannot establish causation or generalize to others.