The 14-Day Snore Audit

Audit Report

Executive report

We found a clear snoring pattern to test next.

Back sleeping is the strongest clue: 4.8/5 across 5 back-sleeping night(s) vs 1.8/5 across 9 side or mixed night(s). This is a practical lead for a follow-up experiment, not proof of cause.

Recommended first move

Try side-sleeping support

Try a side-sleeping pillow or position support for 7 nights and compare snoring.

Start here because Back sleeping was the strongest clue.
14/14
nights with data
2.9
avg snoring
3.1
avg sleep quality
3.1
avg energy

01 Executive Summary

What matters most

Core read

Back sleeping is the strongest clue: 4.8/5 across 5 back-sleeping night(s) vs 1.8/5 across 9 side or mixed night(s). This is a practical lead for a follow-up experiment, not proof of cause.

Data quality

14/14 nights had parsed data, so the clues are reasonably useful for a lifestyle experiment.

Strongest driver

Back sleeping: 4.8/5 across 5 back-sleeping night(s) vs 1.8/5 across 9 side or mixed night(s).

Start with one 7-night experiment. Do not try every change at once, or it will be harder to tell what helped.

02 Action Plan

First things first

Step 1

Try side-sleeping support

Try a side-sleeping pillow or position support for 7 nights and compare snoring.

Start here because Back sleeping was the strongest clue.

03 Key Drivers

Ranked snoring drivers

Rank Factor Effect Evidence Confidence
1 Back sleeping Higher snoring when present
+3.0 snoring
4.8/5 back (5d) vs 1.8/5 side/mixed (9d) Stronger
2 Blocked nose Higher snoring when present
+3.0 snoring
5.0/5 blocked (4d) vs 2.0/5 clearer (10d) Stronger
3 Exercise Quieter when present
-2.9 snoring
1.4/5 yes (7d) vs 4.3/5 no (7d) Stronger
4 Alcohol Higher snoring when present
+2.6 snoring
3.8/5 some (9d) vs 1.2/5 none (5d) Stronger
5 Late meal Higher snoring when present
+2.4 snoring
3.9/5 yes (8d) vs 1.5/5 no (6d) Stronger

04 Best vs Worst Nights

The contrast

Quieter nights

1/5

no alcohol, no late meal, exercise, blocked nose avg 0.0/5, side sleeping

Day 1, Day 6, Day 9

Louder nights

5/5

two+ drinks, late meal, no exercise, blocked nose avg 3.0/5, back sleeping

Day 5, Day 7, Day 11
Gap 4

snoring points between the quieter and louder groups

05 Score Trends

How the scores moved

Snoring

2.9
4/5 2/5 Day 1: 1 Day 2: 2 Day 3: 3 Day 4: 4 Day 5: 5 Day 6: 1 Day 7: 5 Day 8: 2 Day 9: 1 Day 10: 3 Day 11: 5 Day 12: 1 Day 13: 5 Day 14: 2

Sleep quality

3.1
4/5 2/5 Day 1: 5 Day 2: 4 Day 3: 3 Day 4: 2 Day 5: 1 Day 6: 5 Day 7: 1 Day 8: 4 Day 9: 5 Day 10: 3 Day 11: 1 Day 12: 5 Day 13: 1 Day 14: 4

Energy

3.1
4/5 2/5 Day 1: 5 Day 2: 4 Day 3: 3 Day 4: 2 Day 5: 1 Day 6: 4 Day 7: 2 Day 8: 4 Day 9: 5 Day 10: 3 Day 11: 1 Day 12: 4 Day 13: 2 Day 14: 4

06 Supporting Analysis

Details behind the recommendation

Blocked nose and snoring

Blocked nose tended to move with higher snoring scores.

snoring score
4/5 2/5 Blocked nose 0; snoring score 1 Blocked nose 1; snoring score 2 Blocked nose 2; snoring score 3 Blocked nose 2; snoring score 4 Blocked nose 3; snoring score 5 Blocked nose 0; snoring score 1 Blocked nose 3; snoring score 5 Blocked nose 1; snoring score 2 Blocked nose 0; snoring score 1 Blocked nose 2; snoring score 3 Blocked nose 3; snoring score 5 Blocked nose 0; snoring score 1 Blocked nose 3; snoring score 5 Blocked nose 1; snoring score 2
Blocked nose
Correlation 0.99 across 14 days
Alcohol and snoring

Alcohol tended to move with higher snoring scores.

snoring score
4/5 2/5 Alcohol 0; snoring score 1 Alcohol 0; snoring score 2 Alcohol 1; snoring score 3 Alcohol 1; snoring score 4 Alcohol 2; snoring score 5 Alcohol 0; snoring score 1 Alcohol 2; snoring score 5 Alcohol 1; snoring score 2 Alcohol 0; snoring score 1 Alcohol 1; snoring score 3 Alcohol 2; snoring score 5 Alcohol 0; snoring score 1 Alcohol 2; snoring score 5 Alcohol 1; snoring score 2
Alcohol
Correlation 0.94 across 14 days
Sleep position and snoring

back averaged highest for snoring; side averaged lowest.

side 1.2/5 1.2
mixed 2.5/5 2.5
back 4.8/5 4.8
side: 1.2 (5d) · mixed: 2.5 (4d) · back: 4.8 (5d)
Exercise and snoring

Exercise days averaged 2.9 lower snoring.

No 4.3/5 4.3
Yes 1.4/5 1.4
7 yes day(s), 7 no day(s)
Late meal and snoring

Late meal days averaged 2.4 higher snoring.

No 1.5/5 1.5
Yes 3.9/5 3.9
8 yes day(s), 6 no day(s)
Data strength

This report has 14/14 sleep date(s) with parsed data and 14 day(s) with both snoring and lifestyle context, so the pattern confidence is stronger.

Patterns are clues from self-reported data, not proof of cause.
Day-of-week pattern

Wednesday sleep dates averaged highest for snoring; Sunday averaged lowest. This uses the audit sleep date, not the SMS submission timestamp.

Sunday: 1.5 (2d) · Monday: 1.5 (2d) · Tuesday: 3.0 (2d) · Wednesday: 4.5 (2d) · Thursday: 3.0 (2d) · Friday: 3.0 (2d) · Saturday: 3.5 (2d)
Following-morning impact

Blocked nose tended to move with lower sleep quality scores. Morning replies are matched to the previous sleep date in the audit timezone.

Correlation -0.99 across 14 sleep date(s)
Next-morning recovery

Snoring tended to move with lower sleep quality scores.

Correlation -1.00 across 14 sleep date(s)
Snoring consistency

Snoring was highly variable and not showing a clear upward or downward trend across the recorded sleep dates.

Range 4.0/5 · standard deviation 1.6 · trend 0.05 points/day
Best and worst nights

Lowest-snoring sleep date(s) commonly had no alcohol, no late meal, exercise, blocked nose avg 0.0/5, side sleeping. Highest-snoring sleep date(s) commonly had two+ drinks, late meal, no exercise, blocked nose avg 3.0/5, back sleeping.

Lowest score 1.0 across 4 day(s) · highest score 5.0 across 4 day(s)
Combined-factor clue

Alcohol + back sleeping averaged 3.0 higher snoring than other recorded sleep date(s).

4.8 avg across 5 interaction day(s) · 1.8 avg otherwise
Audit Log

Day 1

2026-05-24

Evening

Alcohol
None
Late meal
Yes
Exercise
Yes
Blocked nose
0

Morning

Snoring
1
Sleep quality
5
Energy
5
Position
Side
Gasping/pauses
No
Snoring 1
Sleep 5
Energy 5

Day 2

2026-05-25

Evening

Alcohol
None
Late meal
No
Exercise
Yes
Blocked nose
1

Morning

Snoring
2
Sleep quality
4
Energy
4
Position
Side
Gasping/pauses
No
Snoring 2
Sleep 4
Energy 4

Day 3

2026-05-26

Evening

Alcohol
One
Late meal
Yes
Exercise
No
Blocked nose
2

Morning

Snoring
3
Sleep quality
3
Energy
3
Position
Mixed
Gasping/pauses
No
Snoring 3
Sleep 3
Energy 3

Day 4

2026-05-27

Evening

Alcohol
One
Late meal
Yes
Exercise
No
Blocked nose
2

Morning

Snoring
4
Sleep quality
2
Energy
2
Position
Back
Gasping/pauses
No
Snoring 4
Sleep 2
Energy 2

Day 5

2026-05-28

Evening

Alcohol
Two+
Late meal
Yes
Exercise
No
Blocked nose
3

Morning

Snoring
5
Sleep quality
1
Energy
1
Position
Back
Gasping/pauses
No
Snoring 5
Sleep 1
Energy 1

Day 6

2026-05-29

Evening

Alcohol
None
Late meal
No
Exercise
Yes
Blocked nose
0

Morning

Snoring
1
Sleep quality
5
Energy
4
Position
Side
Gasping/pauses
No
Snoring 1
Sleep 5
Energy 4

Day 7

2026-05-30

Evening

Alcohol
Two+
Late meal
Yes
Exercise
No
Blocked nose
3

Morning

Snoring
5
Sleep quality
1
Energy
2
Position
Back
Gasping/pauses
No
Snoring 5
Sleep 1
Energy 2

Day 8

2026-05-31

Evening

Alcohol
One
Late meal
No
Exercise
Yes
Blocked nose
1

Morning

Snoring
2
Sleep quality
4
Energy
4
Position
Mixed
Gasping/pauses
No
Snoring 2
Sleep 4
Energy 4

Day 9

2026-06-01

Evening

Alcohol
None
Late meal
No
Exercise
Yes
Blocked nose
0

Morning

Snoring
1
Sleep quality
5
Energy
5
Position
Side
Gasping/pauses
No
Snoring 1
Sleep 5
Energy 5

Day 10

2026-06-02

Evening

Alcohol
One
Late meal
Yes
Exercise
No
Blocked nose
2

Morning

Snoring
3
Sleep quality
3
Energy
3
Position
Mixed
Gasping/pauses
No
Snoring 3
Sleep 3
Energy 3

Day 11

2026-06-03

Evening

Alcohol
Two+
Late meal
Yes
Exercise
No
Blocked nose
3

Morning

Snoring
5
Sleep quality
1
Energy
1
Position
Back
Gasping/pauses
No
Snoring 5
Sleep 1
Energy 1

Day 12

2026-06-04

Evening

Alcohol
None
Late meal
No
Exercise
Yes
Blocked nose
0

Morning

Snoring
1
Sleep quality
5
Energy
4
Position
Side
Gasping/pauses
No
Snoring 1
Sleep 5
Energy 4

Day 13

2026-06-05

Evening

Alcohol
Two+
Late meal
Yes
Exercise
No
Blocked nose
3

Morning

Snoring
5
Sleep quality
1
Energy
2
Position
Back
Gasping/pauses
No
Snoring 5
Sleep 1
Energy 2

Day 14

2026-06-06

Evening

Alcohol
One
Late meal
No
Exercise
Yes
Blocked nose
1

Morning

Snoring
2
Sleep quality
4
Energy
4
Position
Mixed
Gasping/pauses
No
Snoring 2
Sleep 4
Energy 4

This report is for lifestyle tracking only. It does not diagnose, treat, or claim to detect sleep apnea or any medical condition. Gasping, choking, or breathing pauses during sleep can be important and should be discussed with a qualified medical professional or sleep clinic.