Hey Squadies,

If you are as obsessed with your sleep and recovery scores as Brodie and I are then you’ve come to the right place. Today we are going to break down exactly how we improved our sleep scores on the whoop (and also on the Oura Ring which Brodie has been using recently). For context, before we started our “sleep improvement era” our total restorative would average a measly 2 hours per night. Yes, that was the total of REM and DEEP sleep we were getting each night and if you are a fellow whoop, Oura ring or even Garmin user who tracks your sleep you will know that is NOT GOOD.

But the good news is that after we began to sleep hack our way through every single night we managed to more than double our time spent in restorative sleep each night (some nights we got over 5hrs)!!! This meant we got better recovery scores on the whoop and readiness scores on the Oura ring and those better scores directly translated into feeling better on a daily basis.

So as former sleep deprived parents we have learned the only way we can keep up with our 4 boys is by making sure our sleep is as good as it possibly can be and that’s why today we’re excited to share a few ways we’ve managed to take improve our sleep scores on the whoop and Oura ring so hopefully you can do the same!

By the way, if you DO NOT have a sleep tracker both Brodie and I are in agreement that whoop is better than the Oura ring. The only reason why Brodie wears the Oura ring currently is because of aesthetics lol! I’ve shared my whoop referral link here so you can get your first month free and give it a go!

Why Your Sleep Score Matters

First, it’s important to understand WHY your sleep score is actually important. If you’re using Whoop, Oura, or another sleep tracker, you’ve probably noticed terms like “restorative sleep,” “readiness,” or “sleep efficiency.” These metrics aren’t just numbers—they’re indicators of how well your body is recovering and preparing for the day ahead.

When your sleep score improves, you’ll feel the difference:

More energy for your workouts (and your kids!).
Better focus throughout the day.
Improved recovery and overall health.

This is all backed up by the latest research which has consistently highlighted the profound impact of sleep on our physical and mental health. Quality sleep is essential for metabolic health, helping regulate blood sugar levels and reducing the risk of obesity and diabetes. It also plays a pivotal role in hormonal balance, supporting processes like stress regulation, growth, and reproductive health.

Additionally, sleep is crucial for brain function, enhancing memory, cognitive performance, and decision-making. Poor sleep has been linked to heightened risks of anxiety, depression, and other mental health challenges, underscoring its integral role in emotional resilience and overall well-being. Prioritizing restorative sleep is a cornerstone of a healthy, balanced life.

Ok, we get it. Now we understand why WHY our sleep scores are important, but the million dollar question is HOW can we actually improve our sleep scores and sleep quality?

1. Eat Your Dinner EARLY!

Eating your dinner EARLY can singlehandly improve your sleep scores dramatically and we’ve experienced many of the benefits of eating early firsthand while tracking our sleep. That’s why we’ve made it our new routine to eat dinner with the kids at 5pm every single night. I know this sounds crazy but believe us, it is SO WORTHWILE!!!

That’s because research has shown that eating dinner early has a significant impact on sleep quality, with research highlighting the connection between meal timing and the body’s natural circadian rhythms. Studies suggest that eating late at night can disrupt the production of melatonin, the hormone responsible for regulating sleep, and interfere with the body’s ability to enter deep, restorative sleep. Additionally, consuming food too close to bedtime can lead to increased metabolism and digestion activity, which may keep the body in an alert state, reducing sleep efficiency and overall recovery.

We've noticed a remarkable difference in our sleep scores tracked by our WHOOP and Oura Ring when we stick to this early dinner schedule. On the rare occasions when we eat later, our sleep scores drop significantly, leaving us feeling less rested and less recovered. For us, this small habit has become a game-changer in maximizing our sleep quality and ensuring we wake up feeling refreshed and ready for the day.

2. Prioritize a Sleep Routine

Your body thrives on consistency and although much in the parenting world is far from consistent this is one of the areas we try to stay as consistent as possible. Try going to bed and waking up at the same time every day—even on weekends. This helps regulate your circadian rhythm, making it easier to fall asleep and wake up feeling refreshed.

For Brodie and I, we are usually STRAIGHT into bed at 8pm. The moment we put the kids down is the moment we start our bedtime routine no if and’s or buts. We turn off all the lights, watch a show and by 9pm we are fast asleep. We know we can control this part so we take full advantage of it. On the flip side, our wake up times are subject to more change as we never know when the boys are going to pop into our room. However, we find in MOST cases, as long as we're asleep by 9pm no matter how early the boys are up our sleep scores are good!

Pro Tip: Set a nightly “wind-down” routine that includes dimming the lights, reading a book, or stretching (Brodie’s been doing a relaxing stretching routine a few nights a week and she loves this) to signal to your body that it’s time to rest.

3. Create a Sleep-Friendly Environment

We take our sleep "environment" very seriously and that’s because our sleep scores took a modest bump when we started ensuring ours was optimized. We now sleep in a cool room, have a white noise machine blaring and of course, keep our room DARK with blackout blinds. Here’s a little more insight into the science behind these things.

Research shows that sleeping in a cool room can significantly enhance sleep quality by optimizing the body's natural temperature regulation processes. The body’s core temperature naturally drops during the onset of sleep, and maintaining a cooler sleeping environment supports this process, helping individuals fall asleep faster and stay asleep longer. Studies suggest an ideal bedroom temperature of around 60–67°F (15–20°C) promotes deeper, restorative sleep by facilitating the transition into slow-wave and REM sleep stages.

Cooler temperatures can also enhance melatonin production, a hormone essential for regulating sleep cycles. Conversely, sleeping in a room that is too warm can cause discomfort, reduce sleep efficiency, and increase nighttime awakenings due to the body struggling to dissipate heat. Incorporating a cooler environment into your bedtime routine, whether by adjusting the thermostat, using breathable bedding, or employing cooling devices, is a simple yet effective strategy for improving sleep quality and overall health.

Secondly, white noise machines can be highly effective in improving sleep quality by masking disruptive environmental sounds and creating a consistent auditory backdrop. Research shows that white noise helps reduce sleep onset latency, meaning it can help people fall asleep faster. It does this by blending various sound frequencies into a continuous "blanket" of noise, which masks sudden changes in sound that might otherwise wake someone up—such as traffic, barking dogs, or even a partner snoring.

So in summary here’s how we optimized our bedroom to improve our sleep scores on the whoop and Oura ring:

Keep it cool: Aim for a temperature between 60–67°F (16–19°C).
White noise machine
Black out blinds

4. The Ultimate Way We Improved Our Sleep Scores: Mouth Taping

This one completely changed the game for Brodie and me. Like many people, we were mouth breathing at night without realizing it was actually an issue. Never in my life had I even thought about mouth breathing in a negative connotation. It wasn’t until we read the book called Breath: The New Science of the Lost Art by James Nestor did I start thinking maybe I needed to address the way I was currently breathing, especially at night.

It turns out the science says mouth breathing at night can be massively disruptive to our sleep and that was seemingly why our sleep scores were so low night after night because almost immediately after trying mouth taping we saw our scores sky rocket going from just 2 hours to over 6 hours per night! We were blown away.

The only problem on our mouth taping journey is every single brand we tried would either irritate the skin, fall off, and felt too big and claustrophobic. That’s why we eventually set off on our own journey to start our own smaller, more comfortable mouth tape called Tapeher and Tapehim.

Since then, Tapeher mouth tape has helped us get better sleep scores than we could have ever imagined. We wake up feeling more rested and energized on a daily basis.

We take so much pride in ensuring Tapeher mouth tape is the highest and best quality so if you’re looking to add mouth taping to your routine here’s a code to save 15% off your first order! We know it will transform your sleep (and your sleep and recovery scores) for the better!

Use code LEAN15 for 15% off your first order. Check it out here.

5. Move Your Body Daily

Staying active during the day helps you sleep better at night. Whether it’s a quick 20-minute workout, a walk, or a full LEANSQUAD session, daily movement makes a big difference in your sleep quality.

If you’re looking for a way to stay consistent, you can get a free month of LEANSQUAD here or using the form below. With access to 10+ programs, hundreds of on-demand workouts, recipes, and our Squadie Community Chat, you’ll have everything you need to stay active and feel your best!

6. Track Your Progress

One of the best decisions we made on our journey to improve our sleep was actually to invest in a sleep tracker and the main reason being the fact that without the consistent measurable feedback it’s much harder to understand the impact various changes and sleep hacks can have on your overall sleep quality.

Whoop (and the Oura ring for Brodie now) is a fantastic way to identify patterns and make adjustments. For example, we noticed that our sleep scores were better on nights when we mouth taped (another shoutout to Tapeher mouth tape, which you can find here) and stuck to a consistent bedtime routine.

If you’re interested in tracking your own sleep and recovery, you can use my Whoop referral link to get a free month when you sign up. Check it out here.

Final Thoughts

Improving your sleep score isn’t about making drastic changes overnight—it’s about finding what works for you and staying consistent. For us, incorporating mouth taping with Tapeher, sticking to a routine, and creating the right sleep environment made all the difference—not just for us, but also for keeping up with our four boys!

Better sleep means better recovery, better workouts, and a better YOU. Start small, track your progress, and watch your sleep score (and energy levels) soar!

Unlock Better Sleep: Tips to Boost Oura and Whoop Scores