Your First Week with PhiliaHealth: A Journey to Better Sleep and Stress Insights

Welcome to your first week with PhiliaHealth! We’re excited to guide you on this journey to better understand your sleep and stress patterns. Whether you’re just getting started or diving deeper into your data, this post will walk you through the highlights of your first seven days.

Day 1: Getting Started with PhiliaHealth

Setting up PhiliaHealth is simple and intuitive:

1. Charge your wearable using the provided cable and adaptor.

2. Install the PhiliaHealth app from your app store.

3. Create an account and follow the easy prompts.

4. Connect your wearable through the app.

💡 Tip: Sync your wearable daily for the best results, but go at a pace that works for you. Remember, this isn’t a race—it’s about learning more about your body.

Day 2: Understanding Your Sleep

After your first night, it’s time to explore your sleep data. Open the app and sync your wearable to see:

• Sleep Score: A summary of your night, including duration, depth, and efficiency.

• Sleep Time (Duration): Total hours of rest.

• Quality and Feeling: These are numbers that you input on a sliding scale.

• Contributing factors for the sleep score:

• Efficiency: Time asleep vs. total time in bed.

• Wake Events: How often you woke up.

• Sleep Stages: This is based on your movement, and is an indicator to reflect on when you woke up.

• Bedtime & Wake Time: Your sleep schedule.

This data isn’t about perfection—it’s about gaining insight into your unique sleep patterns.

Day 3: Spotting Trends

You’re three days in—well done! Take a moment to explore trends in your data:

• How do your sleep scores compare across days?

• Are you sleeping longer, shorter, or more efficiently?

• Have you noticed any patterns in your bedtime or wake times?

Don’t forget to reflect on how you feel. The “How Are You Feeling?” feature adds a personal context to the numbers.

How does your sleep compare to the previous night? Did you sleep for longer or shorter? Did you manage to sleep more efficiently? Were you able to keep to the same bedtime?

Keep wearing PhiliaHealth to bed, and tomorrow we can start looking at HRV.

As a guide, I've put my values for the last week - no, I didn't have great sleep, due to a lot of overstimulation from various stressors. Back to more yoga!!

If you’re curious or need help with anything, remember that our support site is always here for you.

Thank you for taking the time to care for yourself—you deserve it! 💙

Day 4: Discovering Heart Rate Variability (HRV)

HRV, or heart rate variability, measures the natural fluctuations in your heartbeat. Throughout the day, your heart rate changes in response to your body’s needs.

• When your body perceives a threat, your heart rate becomes steady and elevated.

• During stressful periods, HRV tends to decrease (less fluctuation).

• Conversely, an increased HRV shows your body is recharging and recovering.

Why Measure HRV During Sleep?

We measure HRV during sleep because it provides insights under standardised conditions—a time when your body is free from most external influences. This gives a clearer picture of how well your body is recovering from the previous day’s stressors. Sleep is when your body recharges, making it the ideal time to monitor your recovery and overall balance.

How to Understand HRV

The most helpful way to interpret HRV is to look at how your daily average changes over days or weeks:

• A higher HRV may indicate better recovery and balance.

• A lower HRV, especially over several days, might suggest your body is under strain and needs extra care.

Remember, HRV is highly individualised—there are no universal “good” or “bad” values. Over time, you’ll get a clearer picture of what’s normal for you and how your body responds to different situations.

Let’s Dive Into Your Data

1. Tap on the HRV tile in the PhiliaHealth app.

2. Switch to the Weekly View to explore trends over the past week.

3. Look for patterns: Do you see any days with noticeably higher or lower HRV?

As you gather more data, PhiliaHealth will help you uncover longer-term trends, empowering you to better understand your body’s needs.

Here's my data as an example for 3 nights (good, ok and bad).

Day 5

By now, you’ve had almost a week with PhiliaHealth—great work! Today, let’s explore how you can use the Spot Check feature to enhance your well-being through breathing exercises.

Why Breathing Exercises?

Intentional breathing is a powerful way to calm your mind and body. It can help:

• Lower your heart rate.

• Reduce stress levels.

• Improve focus and clarity.

With PhiliaHealth, you can pair breathing exercises with the Spot Check feature to see how these practices impact your physiology in real time.

How to Use the Spot Check Feature

1. Open the PhiliaHealth app and navigate to the Spot Check feature.

2. Follow the prompts to measure your heart rate and HRV before starting your breathing exercise.

3. Spend a few minutes practising slow, intentional breathing. (A 4-4-8 pattern—inhale for 4 seconds, hold for 4 seconds, exhale for 8 seconds—is a great place to start.)

4. Use the Spot Check feature again after the exercise to see how your HRV and heart rate respond.

What to Strive For

• An oscillating heart rate pattern: This reflects your body’s ability to respond dynamically to each breath, which is a sign of relaxation and balance.

Beta Testing and Collaboration

The Spot Check feature is currently in beta testing, and we’re excited to work closely with you, our valued customers, to make it even more impactful. Your feedback will help us refine this feature into a valuable tool for regaining control over stress levels and improving daily well-being.

Ready to Try?

Take 5 minutes today to pair a breathing exercise with the Spot Check feature. It’s a simple yet effective way to experience the connection between your mental and physical health.

We’d love to hear how it works for you and what improvements you’d like to see!

Day 7: Reflecting on Your First Week

Congratulations—you’ve completed your first week! 🎉 Take a moment to review your data:

• Look at your Sleep Scores and HRV for any trends.

• Reflect on what might have influenced recovery—exercise, stress, or changes in routine.

By recognising these patterns, you can make small adjustments to support better well-being over time.

💡 What’s Next? Imagine reflecting on your data over the past month—or even the last year. PhiliaHealth helps you see the bigger picture, empowering you to make informed decisions about your health.

Your Journey, Your Insights

Your first week with PhiliaHealth is just the beginning. Keep wearing your device and syncing daily to uncover deeper insights into what helps you thrive. If you have questions or need assistance, our support team is always here for you.

Here’s to your well-being journey—one day at a time! 💙