Reading your sleep score

Oura's 80 is not Garmin's 80 is not Fitbit's 80. Here's how to actually read sleep data and the few metrics that matter more than the headline number.

Why sleep scores differ across devices

Each platform combines duration, stage estimates, restfulness and continuity using its own weighting. The headline score is a marketing convenience. Look at the components.

The 4 numbers that actually matter

• Total sleep time: 7–9 hours for most adults; under 6 hours regularly correlates with degraded performance and immune function.
• Sleep efficiency (% of time in bed asleep): > 85% is healthy. Lower means fragmentation.
• Deep sleep: First half of the night. Drops with alcohol, stress and late training.
• REM sleep: Second half. Where memory consolidation and mood regulation happen.

Things that wreck the score (in order of impact)

1. Alcohol within 4 hours of bed.
2. Hot bedroom (16-19°C is the sweet spot).
3. Late caffeine (after 2pm for most).
4. Inconsistent bed and wake time.
5. Late, heavy meals.

Stop chasing the score, start chasing the trend

One bad night doesn't mean anything. A 5-day rolling average tells you whether your routine is working. That's also what Radiant Health surfaces in your morning briefing.