Sleep (7d avg)
7.0 h
HRV (7d avg)
60 ms
Steps (7d avg)
10448
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Sleep vs Steps
Daily totals (last 14 days) with correlation
Correlation coefficient (sleep ~ steps): 0.45
HRV trend
Higher variability generally indicates better recovery
Personalized recommendations
Evidence-based suggestions aligned to your goals
Morning bright light exposure
15–30 minutes of outdoor light within 1 hour of waking can advance circadian phase, improve alertness, and consolidate sleep.
Evidence: High • sleep, circadian, light, energy
Caffeine timing
Avoid caffeine within 8–10 hours of bedtime to reduce sleep latency and improve sleep efficiency.
Evidence: High • sleep, caffeine, behavior
Zone 2 cardio 2–3x/week
Improves mitochondrial function, metabolic health, and HRV over time.
Evidence: High • fitness, hrv, cardio, mitochondria
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