Why Tracking Sleep Transformed My Coding Productivity

Preface
✔️ Discover how tracking sleep improved my productivity as a developer.
✔️ Learn key, science-backed habits behind consistently high sleep quality.
✔️ Understand how switching from Whoop to Garmin offered deeper insights beyond just sleep.

Introduction

I started tracking my sleep because I wanted proof that generic sleep advice was actually working. Initially, I chose Whoop for its detailed insights. My efforts paid off—I once achieved a sleep score of 100% for 25 consecutive days. After maintaining an average of 99% recovery over 15 months, I felt confident I'd internalised great sleep habits, prompting my move away from Whoop’s subscription model to a more versatile tracker.

✅ Checklist: Habits I Adopted for Better Sleep

Habit	Checklist
Stopped eating by early evening (around 3 PM)	☐
Used blue-light blocking glasses in the evening	☐
Smart (IoT) lights automatically dimmed at sunset	☐
Consistent bedtime (lights out by 8:30 PM every night)	☐
Early morning sunlight exposure	☐
Morning gym workouts	☐
Avoided screens at least one hour before bed	☐

Consistency and the Whoop Experience

Consistency was central to my success. My nightly wind-down routine was non-negotiable: lights dimmed by 7:30 PM and fully off by 8:30 PM. I also prioritised early morning sunlight exposure, guided by the research of Dr Satchin Panda on circadian rhythms. A morning gym workout further stabilised my energy. Whoop provided precise feedback, reinforcing these habits daily. Having tangible proof of my sleep improvements helped me embed these routines permanently.

✅ What The Experts Recommend for Optimal Sleep and Productivity

✔️ Dr Matthew Walker: Author of Why We Sleep, emphasises how consistent, high-quality sleep enhances memory, creativity, emotional resilience, and cognitive sharpness—key for software developers and professionals.

✔️ Dr Satchin Panda: His research at the Salk Institute reveals significant health and productivity benefits from aligning your daily habits—like meals and sleep—with natural circadian rhythms. Key takeaway: morning sunlight is crucial.

✔️ Dr Rhonda Patrick: Through FoundMyFitness, she stresses how nutritional choices and lifestyle habits (such as reducing inflammation and optimising nutrient intake) profoundly influence sleep quality, overall health, and cognitive function.

📚 Useful Resources to Dive Deeper:

Exploring these expert insights can help you optimise sleep and unlock greater productivity and wellbeing.

The Core Takeaway

The impact of prioritising sleep went beyond simply feeling rested. I noticed significant improvements in my emotional regulation, allowing me to handle stress and tight deadlines more effectively. Tasks that previously drained my mental energy, such as complex debugging or architectural decisions, became noticeably easier. My mental clarity allowed for deeper, more productive coding sessions. If you're a developer or anyone whose job demands prolonged cognitive effort, improving sleep quality can genuinely transform your daily workflow.