r/QuantifiedSelf • u/Yazidsgay • 20h ago

I built a way to ask Claude or ChatGPT questions across all my health data. Looking for Android testers.

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1 Upvotes

My sleep is tracked on a RingConn, my lifts are in Hevy, my food is in MyFitnessPal, and my weight is on a Renpho scale. None of them talk to each other. I kept wanting to ask things like "has my change in diet affected my training?", and the answer was always to export four CSVs and give up.

So I made HealthLoom. It syncs all your health data from Health Connect into your own private store and connects it to Claude, ChatGPT or anything that supports MCP. Then you just ask. Every record is tagged with the app it came from, so you always know where a number came from.

Your data is encrypted with a key I don't keep. Only your phone and the AI apps you approve can unlock it, so I can't open anyone's data.

It's in closed testing on Google Play, and I'd love feedback from people who track a lot.

To join:

  1. Join the Google Group: https://groups.google.com/g/healthloom-early-access

  2. Then opt in on Google Play: https://play.google.com/apps/testing/com.healthloom

Use the same Google account for both. I'm the developer, so ask me anything.

6 comments

r/QuantifiedSelf • u/ColdViolinist835 • 13h ago

test_access_1793144208687

0 Upvotes

test access check text that is long enough to pass filters

11 comments

r/QuantifiedSelf • u/KygoApp • 16h ago

Updated guide of what influences your deep sleep (research based guide)

8 Upvotes

Here's a guide I've been reworking of all the factors I could find that influence deep sleep. I broke this down into 5 categories including lifestyle, environment, stress, supplements, and demographics. I added a plain english explanation column for each row and short definitions to try to make it easier to consume.

All sources are included in the last column of the table so you can dig into these further for your own research. I know tables aren't ideal on mobile, so I'll include a mobile friendly version of this resource in the comments

Definitions

  • Deep Sleep/N3: The deepest stage of nonREM sleep, characterized by slow delta waves.
  • SWS (Slow Wave Sleep): Another name for deep sleep / N3. Used interchangeably in research.
  • SWA (Slow Wave Activity): The intensity of delta waves during deep sleep, measured by EEG. Higher SWA = deeper, more restorative sleep.
  • Delta Power: The electrical power in the delta frequency band. The gold standard EEG measure of deep sleep depth.
  • N3%: Percentage of total sleep time spent in deep sleep.
  • Homeostatic Sleep Pressure: The biological drive for sleep that builds the longer you're awake. Higher pressure = more deep sleep.
  • Glymphatic System: Clears brain waste, most active during deep sleep. Clears amyloid-beta and other metabolic waste.
  • HPA Axis: Your body's central stress response system. Deep sleep suppresses it.

Lifestyle

Factor Deep sleep effect Key findings Plain english Source
Exercise Positive (strong) SWS +33% with moderate cardio (n=14, PSG); delta power increased without perceived improvement conversational pace cardio 3-4x per week. Your EEG will show deeper sleep even when you don't feel different Exercise Meta-Analysis - Frontiers Psychology 2024
Sleep consistency Positive (strong) More SWS per night; irregular patterns linked to mortality (n=38,838) Same bedtime, same wake time. Irregular patterns are independently linked to mortality Sleep Consistency & SWS - WHOOP/SLEEP study, n=38,838
Caffeine Negative (strong) N3 −29.7 min at 4h, −20.6 min at 12h pre-bed (400mg double-blind) Consuming 400mg of caffeine costs you 30 min of deep sleep even at 4 hours before bed. Still −20 min at 12 hours out Caffeine 400mg - SLEEP 2025
Alcohol Mixed (net negative) SWS front loaded first half, wrecked second half. Total N3 unchanged Frontloads deep sleep then wrecks the second half. Total N3 doesn't actually go up. Alcohol Dose - Meta-Analysis 2024 & Alcohol Architecture - Chan et al., 2013
Smoking/ nicotine Negative (strong) Significant N3 reduction vs non-smokers; quitting restores it (n=160) Kills deep sleep. NRT patches are actually worse than smoking bc of sustained delivery. Quitting fully restores it though Smoking - Tab-OSA Study 2025
Weed Mixed (net negative chronic) Near daily use reduced SWS; delta power decreased (18 studies) Occasional use may briefly help. Daily use reduces deep sleep and makes what you get shallower. Cannabis Meta-Analysis 2025
Fiber intake Positive More fiber = more SWS (p=0.03, n=26) More fiber=more deep sleep. More saturated fat = less Fiber & Fat - St-Onge et al., JCSM 2016
High-carb / High-GI Mixed (net negative for N3) Faster sleep onset but low carb diets showed more SWS Carbs help you fall asleep faster but actually reduce deep sleep. Low carb shows more N3 Carbs & Sleep - Frontiers Nutrition 2022
Dehydration Negative SWS −24 min post-exercise when dehydrated (p=0.03) Just drink water. Rehydrating preserves your recovery sleep Dehydration - Physiology 2024
Napping (late afternoon) Negative (nighttime N3) Sleep onset latency 8.8min to 35.6 min; reduced nighttime SWS Late naps spend your deep sleep pressure before bedtime. Your body can't rebuild enough sleep drive in time so nighttime N3 takes the hit Napping & SWS Regulation - PMC

Environment

Factor Deep sleep effect Key Finding Plain english Source
Temperature/body cooling Positive (strong) N3 +7.5 min/night via cooling mattress (n=72); 18-22C optimal, N3 declines above 25C Your core needs to dump heat to get into deep sleep. Cool your body not just the room. 64-72°F is the sweet spot Body Cooling - Herberger et al., Sci Reports 2024
Aircraft noise Negative (strong) N3 −23 min/night vs silence. Earplugs prevented it (n=25) Noise costs you 23 min of deep sleep per night. earplugs completely prevented it in the same study Aircraft Noise - Basner et al., SLEEP 2026
Blue light (evening) Negative (moderate) educed SWS after evening exposure; metaanalysis CI crosses zero (12 studies) Screens before bed reduce earlynight deep sleep. Individual studies are clear but the metaanalysis says evidence is moderate Blue Light Meta-Analysis - Sage Journals 2022
Closed loop audio Positive (precise) Phase locked pink noise enhanced N3. Random noise did not help Precisely timed sound pulses can enhance deep sleep. Random pink noise does NOT work and may hurt REM. Timing has to be exact. Closed-Loop Audio - Ngo et al., 2013
Altitude Negative SWA −15% at 2,590m vs sea level (n=44, crossover) Thinner air reduces deep sleep. Partially recovers after a few days. Altitude — Stadelmann et al., PLOS ONE 2013
Bedroom CO2 Negative SWS declined linearly; sleep quality 80.8% of baseline at 3,000 ppm Stuffy room=less deep sleep. CO2 builds up fast with doors and windows closed CO2 & Sleep — Xu et al., Indoor Air 2021

Stress

Factor Deep sleep effect Key Finding Plain english Source
Depression (MDD) Negative (strong) Clearly decreased N3%; SWS reduction correlates with severity Deep sleep drops significantly and the worse the depression the bigger the hit to N3 Depression & SWS - PMC 2021
Anxiety disorders Negative Less deep SWS, more microarousals, more light sleep transitions Brain is too activated to drop into N3. More light sleep, more waking, less time in the stage that helps Anxiety & SWS - Sleep 1997
Vipassana meditation Positive (strong) Age 50-60: 10.63% SWS vs 3.94% controls (n=91, PSG) Nearly 3x more deep sleep at age 50-60 in longterm meditators. Specific to Vipassana though Vipassana Meditation - Sulekha et al., Sleep & Biological Rhythms 2009

Supplements

Supplement Deep sleep effect Evidence Plain english Source
Magnesium Positive (elderly, small) SWS +6.4 min, n=12, ages 60-80, 20-day crossover Added ~6 min of deep sleep in one tiny elderly study. I've seen a lot of promising posts but they outpace research Magnesium - Held et al., Pharmacopsychiatry 2002
Glycine Positive (latency) Shortened latency to SWS (p=0.02). Stage proportions unchanged Gets you into deep sleep faster but doesn't give you more of it. Interesting mechnism but limited data Glycine - Yamadera et al., Sleep & Biological Rhythms 2007
Tart cherry Positive (TST) +84 min total sleep on PSG (p=0.02, n=8, crossover) 84 extra minutes of total sleep is wild. But n=8 is very small Tart Cherry - Losso et al., Am J Therapeutics 2018
Melatonin Indirect MT2 receptor activation increases delta power. Circadian & homeostatic Helps you fall asleep at the right time more than it boosts deep sleep directly Melatonin - Comai et al., J Pineal Research 2024
Omega-3 (DHA) Efficiency not deep sleep Sleep efficiency +1.88 percentage points (n=84, 26 weeks) Improved sleep efficiency overall but no isolated N3 data Omega-3 - PMC 2024

\I already typed out omega-3 so that one is just a bonus efficiency related one**

Demographics

Factor Deep sleep effect Key finding Plain english explanation Source
Age (young to mid-life) Negative (strong) SWS: 18.9% (age 16-25) → 3.4% (age 36-50); GH −75% Deep sleep falls off a cliff between your 20s and 40s. Growth hormone drops 75% with it Age & GH - Van Cauter et al., JAMA 2000
Age (increasing age past midlife) Negative −0.6% SWS/year after 60; each 1% loss = 27% dementia risk (17yr follow-up) Keeps declining after 60 too. The rate of decline predicts dementia risk decades later Brain Aging - Baril et al., Neurology 2020 & Sleep in Normal Aging - PMC review
Gender Women maintain more Higher SWS% in women; men decline in 30s, women at menopause (n=1,324) Women hold onto deep sleep longer. Men start losing it in their 30s women not until menopause SWS Sex Differences in 30s - Armitage, J Sleep Res 1999 & Sex Differences - Bixler et al., J Sleep Res 2009
Genetics (PER2) Variable 22% less SWS (~20 min); 38% carrier frequency (n=84) ~1 in 3 people carry a clock gene variant that costs them ~20 min of deep sleep. Some people just run low PER2 Gene - Parsons et al., Chronobiology International 2016
BMI/obesity Negative N3 loss predicts BMI gain over time (n=1,187, 14.9yr follow-up) Higher body fat showed less deep sleep and it goes both ways BMI - Wisconsin Sleep Cohort, SLEEP 2021
Gut microbiome Positive (diversity) Diversity correlated with sleep efficiency (n=26, 30-day actigraphy) More diverse gut bacteria shows better sleep. Gut brain axis talks via the vagus nerve Gut Microbiome & Sleep - Smith et al., PLOS ONE 2019
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