7-Day Sleep Score Challenge

You can't improve what you don't measure. Most people have no idea how much sleep they're actually getting — they have a vague sense of 'not enough' or 'too much,' but no actual data. This challenge is about spending one week tracking your sleep with enough precision to actually learn something from it.

Set a sleep target: between 8 and 9 hours is ideal for most teenage and young adult males. Each night, write down when you got into bed, approximately when you fell asleep, and when you woke up. Calculate your total sleep time. At the end of the week, count how many nights you hit your target. The goal is 5 out of 7 — not perfection.