Your daily patterns
September 14 to September 28, 2026 · 15 diary days · 14 nights with the watch
September 14 to September 28, 2026 · 15 diary days · 14 nights with the watch
Thank you for completing the daily assessments! For about two weeks you wore a sleep watch and told us about your days. This report shows your specific patterns, but since we’re researchers, not medical doctors, we can’t give health advice or interpretations.
Want the full story? Keep scrolling for your full report.
Each night you told us what happened that day. Here’s what a typical day looked like for you, and how much that changed from day to day.
your average your range across days
Across all your diaries you reported 23 unpleasant events.
You also rated how you felt each day, from 1 (lowest) to 5 (highest). Your negative mood (like sad, worried, or lonely) averaged 2.1, and your positive mood (like happy, calm, or close to others) averaged 3.5.
Each bar shows how your mood tended to compare with your typical on days with one more event. Bars inside the grey zone mean “about the same.”
Did you know? Two people can go through the exact same thing and feel totally different about it. A fight with a friend might ruin one person’s whole day, while someone else shakes it off by lunch. Neither is right or wrong; that’s just how different people are. Scientists are even curious whether these differences might go along with differences in health, which is one of the things Rise to Health is studying. These bars show how your mood tended to move with your days.
What this can and can’t tell you. These bars show what happened on the same days, not what caused what. For example, if you were in a better mood on days you helped others, helping may have lifted your mood, or you may have been more likely to help when you were already in a good mood.
Here’s how you slept, along with what the National Sleep Foundation (NSF) recommends where it has a recommendation.
your average your range across nightsNSF reference range for good or typical sleep
Sleep bounces around from night to night for everyone. Here’s how yours moved! Each dot is one of your nights, the dashed line is your average, and the peach bands are the NSF reference ranges for good or typical sleep. How many of your dots landed in the peach zone?
Did your days follow you to bed? Each card shows how your sleep that night tended to look after different kinds of days. We only show the ones that stood out. The dot in the middle is your typical night. Bar to the right? More than usual. To the left? Less. Stays in the grey zone? That’s “about the same.”
Everything else stayed about the same (11 of the 20 comparisons).
positive events → sleep timepositive events → sleep efficiencypositive events → time to fall asleeppositive events → times you woke uphelping others → time to fall asleepnegative mood → sleep timenegative mood → sleep efficiencynegative mood → time to fall asleepnegative mood → times you woke uppositive mood → time to fall asleeppositive mood → times you woke up
What this can and can’t tell you. The day came before the night, but that doesn’t mean the day caused how you slept. Something else could explain both: for example, a late practice could make a day harder and push your bedtime later.
This report describes about two weeks of your own days, so your patterns might look different over another two weeks. We did not run statistical tests on one person’s data, so these patterns are descriptions of what happened, not proof that one thing affects another. When we looked at how things went together, we also softened any very unusual day or night a little, so that a single one doesn’t decide the whole pattern.
When we combine data from all the teens in Rise to Health, we can test questions like these for teens in general, and then look at how they relate to everyone’s blood work to see which ones matter for heart health. Those are the findings we’ll share in our scientific publications. Stay tuned!
If you have any questions about this report, email us at risetohealth@cmu.edu.
The research team is not trained or qualified to diagnose mental health disorders, such as anxiety and depression. If you are struggling with your mental health, you should seek professional help and treatment by contacting American Psychological Association (800-374-2721) or other licensed Psychiatric and Counseling services. Further resources are available at apa.org/helpcenter.
In a crisis, you can call 988 any time.