Good quality sleep is priority one!

As part of my health KPI—the B.M.W.i. framework—I cannot stress enough the importance of the “B” for Bed: Sleep Quality. Among all health metrics, this is perhaps the most underestimated yet most critical one.

A simple slip, such as exceeding the "2-drink rule" (two pegs or two glasses of alcohol), can significantly disrupt sleep and lead to a poor sleep score the following morning. 

It's not just about how long you sleep—but how deep your sleep is, and how much time you spend in REM sleep.

To track this, I rely on my Garmin watch, which provides a reliable gauge of both Deep and REM sleep. My personal target is to achieve a sleep score ≥65 on at least 255 days in 2025. This typically means logging at least 1 hour of Deep sleep and 1 hour of REM sleep per night.

As of 25th July 2025, I’ve hit that target on 153 out of 255 days—well on track to meet or exceed it by 31st December 2025.

Now, why 255 days? That’s 70% of the year, and it reflects the realistic challenges of maintaining sleep quality consistently. Among the B.M.W.i. pillars, Sleep Quality is by far the most difficult to maintain. Even a single disruption—be it alcohol, late meetings, late dinners, long-haul travel, or evening high-intensity cardio, coffee or tea in the evening —can drop the score well below 65.

Achieving this goal requires year-round discipline and lifestyle balance.

Below are slides summarizing why good sleep quality is essential and how it impacts overall health.

The best discipline is to sleep in a regular pattern, 9.45pm to 10pm to bed. 

Compiled by, 

TayKC 

An avid cyclist who promotes healthy lifestyle, VO2max, muscle mass ratio, B.M.W.i.