Clinician packet files — plain text you can copy (2026-ready)

Below are ready-to-copy files: README.txt, SymptomDiary.txt, InterventionsLog.txt, and a sample Summary.csv with 16 realistic rows. Copy each block into a plain-text file and save inside a folder named SleepPacketYourName2026/.

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README.txt

Monitored nights 2026-08-01 → 2026-08-21 using SleepCycle (audio) + Oura Ring Gen 4 (HR/HRV).

Main symptoms: partner-reported loud snoring, daytime sleepiness (ESS 12).

Export includes 21 nights, 5 flagged nights with high snore intensity and HR spikes (see Summary.csv SnoreEventCount and SnoreIntensityAvg).

Conservative measures tried: side-sleeping nights 2026-08-11 → 2026-08-17; alcohol reduced 48h prior on nights marked "alcohol" in Tags.

Files included: Summary.csv, RawNightClips/ (3–7 representative 30–60s clips), DeviceExport/ (Oura/, SleepCycle/), WearableHRVCharts.png, SymptomDiary.txt, InterventionsLog.txt.

Patient: [Your Name], DOB: [YYYY-MM-DD], Contact: [phone/email].

Notes: SnoreIntensityAvg scaled 0–100 (app-specific). Times are local. If further formatting is needed, please advise.

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SymptomDiary.txt

ESS total: 12

2026-08-01: Partner reports loud snoring; mild daytime sleepiness.

2026-08-02: Restless night after late meeting; nap 30m at 15:00.

2026-08-03: Travel day; restless on flight.

2026-08-04: Post-flight congestion; partner noted prolonged snore cluster at 02:12.

2026-08-05: Heavy alcohol 3h before bed; morning headache.

2026-08-06: No alcohol; side-sleeping trial — partner reports reduced loud snore.

2026-08-07: Moderate daytime sleepiness; ESS item notes added.

2026-08-08: Anchor sleep attempted; white noise used.

2026-08-09: Night with multiple awakenings; grocery-store shift work.

2026-08-10: Short nap 20m; felt slightly better.

2026-08-11: Consistent side-sleeping (wedge) — partner reports quieter breathing.

2026-08-12: Travel night; snore intensity high per app.

2026-08-13: Sleep efficiency improved; less morning grogginess.

2026-08-14: Two nights of improved scores after side-sleeping.

2026-08-15: Occasional daytime microsleep reported while reading.

2026-08-16: Noted morning headache; daytime fatigue moderate.

2026-08-17: Follow-up: side-sleeping maintained; snore counts lower.

2026-08-18: Minor congestion; snore clip flagged at 01:30.

2026-08-19: Restorative night; HRV trending up.

2026-08-20: Slight snore cluster after alcohol (one drink).

2026-08-21: Last monitored night — summary exported.

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InterventionsLog.txt

2026-08-05: Alcohol present (one heavier session) — flagged in Tags.

2026-08-06: First side-sleeping trial (wedge) — subjective reduction in loud snore.

2026-08-08: Began consistent white noise (45 dB target).

2026-08-11: Full week of side-sleeping enforced (wedge + pillow).

2026-08-14: Avoided alcohol 48h prior for planned monitoring nights.

2026-08-18: Nasal saline rinse tried for congestion nights.

2026-08-20: One drink consumed; snore cluster recorded — noted in Tags.

Notes: No current use of CPAP or mandibular device. No prescription meds impacting sleep were started during monitoring period.

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Sample Summary.csv (copy exactly, save as UTF-8 CSV)

Header:

Date,LocalBedtime,LocalWakeTime,TotalSleepMin,SleepEfficiency,DeepMin,REMMin,LightMin,Awakenings,SleepScore,HRAvg,HRVAvg,SnoreEventCount,SnoreIntensityAvg,Tags

Rows (16 nights sample):

2026-08-01,23:10,06:20,430,88,60,90,280,2,78,58,48,0,0,"baseline"

2026-08-02,23:45,06:05,380,79,45,80,255,3,70,60,45,1,30,"late-meeting"

2026-08-03,00:30,06:00,330,69,35,60,235,4,62,64,40,2,52,"travel"

2026-08-04,23:50,06:10,380,77,40,75,265,3,65,61,42,4,68,"post-flight; congestion"

2026-08-05,00:20,06:30,370,75,40,70,260,4,61,62,39,6,72,"alcohol"

2026-08-06,23:00,06:00,420,86,60,95,265,1,80,57,50,1,28,"side-sleep trial"

2026-08-07,23:20,06:10,410,85,58,92,260,2,79,56,49,1,25,"side-sleep"

2026-08-08,22:50,06:10,440,90,70,100,270,1,82,56,52,0,0,"white-noise on"

2026-08-09,23:30,06:00,390,79,45,80,265,3,68,63,41,2,48,"shift-work; nap 00:30"

2026-08-10,00:10,06:40,390,78,45,78,267,3,69,61,43,1,30,"power-nap 15:00"

2026-08-11,22:40,06:00,440,91,72,105,263,1,84,55,54,0,0,"side-sleep week start"

2026-08-12,23:55,06:20,385,78,42,75,268,3,66,62,44,8,85,"post-flight; partner report"

2026-08-13,22:50,06:20,450,92,75,110,265,0,86,54,58,0,0,"improved after wedge"

2026-08-14,23:05,06:10,425,88,62,98,265,1,81,56,53,0,0,"side-sleep maintained"

2026-08-18,23:40,06:05,385,79,44,78,263,2,70,60,46,3,62,"congestion night"

2026-08-20,23:15,06:00,405,82,50,88,267,2,75,58,51,2,44,"one drink"

Notes for clinician: SnoreIntensityAvg scaled 0–100 (100 = highest amplitude per app). HRAvg in bpm. HRVAvg in ms. Tags column is free text with context (alcohol, travel, side-sleep, congestion).

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Quick instructions — save and prepare packet

1. Create folder: SleepPacketYourName2026/

2. Save README.txt, SymptomDiary.txt, InterventionsLog.txt, and Summary.csv into the folder.

3. Add 3–7 short audio clips into RawNightClips/ (30–60s each) named like 2026-08-0502-14snore.mp3.

4. Add device export files under DeviceExport/ (subfolders per device).

5. Export HR/HRV charts as WearableHRVCharts.png and add to root.

6. Zip the folder: SleepPacketYourName2026.zip and password-protect if emailing. Share password by SMS or phone.