Sleep score hits 97 after three bedtime routine changes

A sleep tech writer says she raised her Apple Watch sleep score to 97 after making three changes: going to bed later, dropping a 5:30 a.m. alarm for a roughly 7 a.m. wake time, and keeping her phone outside the bedroom.

An author reports raising her Apple Watch sleep score to 97 after adjusting her evening and morning habits. She focused on sleep and recovery while training for a spring marathon. The changes followed lower scores through a busy December and a stressful January. The piece treats the watch score as a reflection of overnight rest rather than an absolute measure. Key details: - The author says she achieved a 97 sleep score on an Apple Watch after recent routine changes. - She began getting into bed later to keep the bedroom associated with sleep rather than daytime lounging. - She stopped using a 5:30 a.m. alarm and shifted wake time to around 7 a.m., reporting less pre-sleep anxiety. - She started leaving her phone outside the bedroom, reading before bed, and using a sunrise alarm instead of checking devices. - Reported results include about seven and a half hours of sleep with fewer interruptions and a larger share of deep and REM sleep. Summary: The author reports that the three changes coincided with higher nightly scores and more stable sleep-stage patterns. She intends to continue the routine moving forward.