Daisy

How long you were actually asleep. Not how long you were in bed. That's time in bed, and it's a different line.

It's the input almost everything else moves with. Recovery, resting heart rate, mood, and the hour at which you stop writing decent code.

What good looks like. Most adults do well on 7 to 9 hours. Some genuinely need more. Nobody trains themselves down to five, whatever the founder blog said.

7–9 hours is the National Sleep Foundation's recommendation for adults aged 18–64.

Minutes your provider recorded as workout time.

Time under load, with no opinion about how hard it was.

What good looks like. The usual public health guidance is 150 minutes of moderate activity a week, plus strength work on two days.

150 minutes a week plus two strength days is the WHO physical activity guideline for adults.