Who's behind this
A startup founder and dad of a toddler, with diagnosed anxiety. What keeps me up isn't the work. It's lying awake rerunning conversations: the ones I had, the ones I should have had, the ones coming up.
No face and no name. The people in my life didn't sign up for this. Just the practice and the data, every day.
How I measure it: the Quiet Score
Four parts, up to 25 points each. 100 is a quiet night. Falling asleep, staying asleep, my body, and my mind.
| Part | 25 | 15 | 8 | 0 |
|---|---|---|---|---|
| Fell asleep in | ≤15 min | 16–30 | 31–45 | >45 |
| Awake during the night | ≤20 min | 21–40 | 41–60 | >60 |
| Overnight HRV vs. my usual | 5%+ above | within 5% | 5–15% below | 15%+ below |
| Bedtime anxiety (1–10) | 1–2 | 3–4 | 5–7 | 8–10 |
Wearables estimate; they don't diagnose. It's a personal tracking score, compared me to me. No wearable? Score the other three parts and multiply by 4/3.
Follow along
A short post every day: the session, last night's numbers, and what I'm learning to say in the conversations that keep me up.