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Manual tracking for those without wearables: - Rate sleep quality 1-10 each morning before checking your phone - Log the time you got into bed, estimated time you fell asleep, and time you woke up - Note any nighttime awakenings (how many, and approximately how long each lasted) - Rate morning alertness 1-10 at 30 minutes after waking (before caffeine) - Log caffeine, alcohol, and exercise timing from the previous day (these affect sleep significantly) Bring 4+ weeks of sleep data to every provider check-in