Getting Started

Daily Notes Guide

Complete these each morning by 10 AM for the previous night. Your daily notes help us understand the factors that affect your sleep quality beyond what the Oura Ring captures.

When to complete Fill in your daily notes each morning, ideally before 10 AM, reflecting on the previous day and night. Consistent timing makes the data more reliable.

Template Fields Explained

Caffeine after 2 PM?

Yes / No

Did you consume any caffeine (coffee, tea, energy drinks, soda, chocolate) after 2:00 PM yesterday?

Why we ask: Caffeine has a half-life of 5-6 hours. Consuming it after 2 PM can reduce deep sleep by 15-20%, even if you fall asleep normally.

Alcohol consumption?

Yes / No

Did you consume any alcoholic beverages yesterday?

Why we ask: Alcohol fragments sleep architecture, particularly during the second half of the night. It reduces REM sleep and can cause early-morning awakenings, which confounds our supplementation data.

Exercise today?

Yes / No + Type

Did you exercise yesterday? If yes, note the type (e.g., running, weightlifting, yoga, walking) and approximate duration.

Why we ask: Exercise timing affects sleep quality. Morning or afternoon exercise generally improves deep sleep, while vigorous exercise within 2 hours of bedtime may delay sleep onset.

Late meal (within 2 hrs of bed)?

Yes / No

Did you eat a meal or substantial snack within 2 hours of going to bed?

Why we ask: Active digestion can reduce deep sleep and increase nighttime wakefulness. Late meals raise core body temperature, which opposes the cooling needed for deep sleep.

Physical energy level

1 – 5 Scale

Rate your overall physical energy level throughout yesterday, where 1 is extremely low and 5 is excellent.

Very low Average Excellent

Why we ask: Tracking subjective daytime energy helps us correlate sleep quality with how you feel the next day. NAD+ is thought to support cellular energy production.

Mental clarity

1 – 5 Scale

Rate your mental clarity and ability to focus throughout yesterday, where 1 is very foggy and 5 is sharp and clear.

Very foggy Average Very sharp

Why we ask: Cognitive function is closely linked to sleep quality, particularly deep sleep and REM sleep. This is one of the primary subjective outcomes we measure.

Notes

Free text

Anything unusual about your day or sleep that we should know. For example: travel, illness, unusual stress, shift in routine, sleeping in a different bed, etc.

Why we ask: Contextual notes help us interpret outlier data points. A terrible night of sleep makes more sense if we know you were traveling or sick.

Tips for Good Data

Be honest — there are no right or wrong answers. We are looking for patterns, not perfection. Drinking coffee at 3 PM doesn't mean you're a bad participant.
Complete it at the same time each day — recency bias affects recall. Filling in your notes at 8 AM every morning gives more consistent data than filling them in at random times.
Note any unusual events — travel, illness, major stress, a sick child waking you up, thunderstorms, hotel stay, or anything that made this night different from normal.