Food-to-sleep observation set / Source cutoff 24 September 2026
18 days, 18 following nights.
Dinner and later intake, movement modality, reported bedtime and next-morning Garmin outcomes are linked by date. This is a descriptive n=1 record, not an intervention result.
Linked observations
Detailed sleep outcomes
Valid reported bedtimes
Current reading
All 18 observations have a Garmin Sleep Score (mean 68.1, range 46–83). The 17 nights with detailed records averaged 388 minutes (6:28); 13 of 17 were shorter than seven hours. These are descriptive device readings, not a diagnosis or personal sleep-need estimate.
The September 8 sake night had a score of 46 and HRV of 25 ms. It remains a single natural perturbation, with activity and timing context incomplete. The late popcorn exposure preceding the September 21 sleep result had a score of 47; a later mini mooncake preceding the September 24 result had a score of 83. The contrast prevents a simple late-snack verdict. Meal composition, exercise and timing vary together.
Observation ledger
The dates below are the sleep dates. A dash means the value was not recorded, not zero. The first observation has a score but lacks detailed sleep metrics and a usable bedtime. Download the 18-row CSV snapshot for food descriptions, documentation quality, activity dose, notes and source values. The master workbook retains additional Garmin fields.
| Sleep date | Day activity | Last calories | Bedtime | Score | Sleep h:mm | HRV ms | RHR bpm |
|---|---|---|---|---|---|---|---|
| 09-05 | Unrecorded | 18:45 | — | 69 | — | — | — |
| 09-06 | Hike | 19:00 | 23:00 | 72 | 6:06 | 34 | 58 |
| 09-07 | Rest | 19:15 | 23:30 | 70 | 7:05 | 42 | 54 |
| 09-08 | Rest | 19:10 | 22:20 | 81 | 6:59 | 44 | 56 |
| 09-09 | Rucking | — | 22:38 | 46 | 5:55 | 25 | 60 |
| 09-10 | Run | 18:30 | 22:38 | 77 | 6:07 | 40 | 54 |
| 09-11 | Run | 18:30 | 23:22 | 54 | 5:16 | 46 | 51 |
| 09-12 | Hike | 18:50 | 00:10 | 63 | 6:04 | 44 | 53 |
| 09-15 | Rest | — | 23:48 | 68 | 7:50 | 56 | 55 |
| 09-16 | Ruck | 18:50 | 22:51 | 74 | 7:45 | 35 | 60 |
| 09-17 | Walk | 21:00 | 22:38 | 75 | 6:03 | 39 | 57 |
| 09-18 | Run | 19:00 | 23:25 | 51 | 6:02 | 35 | 55 |
| 09-19 | Hike | — | 23:08 | 82 | 6:46 | 42 | 55 |
| 09-20 | Rest | 19:00 | 22:24 | 51 | 6:20 | 38 | 55 |
| 09-21 | Hike | 21:00 | 23:21 | 47 | 5:07 | 39 | 56 |
| 09-22 | Walk | 19:00 | 22:41 | 83 | 6:40 | 47 | 54 |
| 09-23 | Ruck | 18:40 | 22:53 | 80 | 6:39 | 40 | 54 |
| 09-24 | Run | 20:30 | 22:55 | 83 | 7:09 | 40 | 52 |
Questions the next observations should test
- Duration: do comparable days with more time available for sleep yield longer recorded sleep, independent of dinner differences?
- Timing: when final intake time varies naturally, does the interval to reported bedtime associate consistently with total sleep or overnight heart rate?
- Modality: after accounting for activity dose, do hike, run, ruck, walk and rest nights differ in sleep or recovery response?
- Recovery divergence: when a score and HRV/RHR disagree, which pattern repeats after similar days?
Sources and limits
Source: Sleepgenic_Food_to_Sleep_Master_Log_2026-09-24.xlsx, Master Log, observations 1–18. Date of this release: 24 September 2026. Historical comparison: separate Sleep Data.xlsx baseline workbook; it is not added to these 18 nights. Photo-derived food descriptions can be uncertain, three final caloric cutoffs are missing, and activity dose is not present for every day. Bedtime is reported time in bed, not verified sleep onset. Garmin stages are estimates. Counts and means use available values and no missing values are imputed.
Read the research method · Read the superseded ten-night interim report.