Track Your Clarity: A Simple Brain-Fog & Sleep Scorecard You Can Use With Reviv

Quick disclaimer.
This is education, not medical advice.
If you snore loudly, stop breathing at night, or never feel restored, screen for sleep apnea first.
Start here: Sleep Apnea.

Download the scorecard

I made you a ready-to-use template.
It’s 14 rows for a two-week run.
It tracks clarity, stages, arousals, comfort, and notes.
Download the Scorecard (CSV)

For a how-to on tracking, see our blog post: How Do I Track My Progress With a New Oral Appliance?

What to track nightly (boring, powerful)

AM Clarity (1–10).
Deep minutes.
REM minutes.
WASO (wake after sleep onset) minutes.
HRV (optional).
Fit Comfort (1–10).
Dry mouth, snoring, jaw soreness (0–3 each).
Keep it simple.
Consistency beats gadgets.

For the “why” behind stages and devices, see our blog post: How Do Oral Devices Improve Sleep Quality?

The Clarity Score (one number to rule your decision)

I score each night from 0–100 so trends jump off the page.
Here’s the simple rubric I use.

• AM Clarity = 30 points.
  Score = AM_Clarity × 3.
  
  
• Deep Sleep = 25 points.
  Score = min(Deep_Min / 90, 1) × 25.
  
  
• REM Sleep = 20 points.
  Score = min(REM_Min / 90, 1) × 20.
  
  
• WASO = 15 points.
  Score = max(1 − WASO_Min / 60, 0) × 15.
  
  
• HRV trend = 10 points (optional).
   Score = clamp(HRV / Baseline_HRV, 0.8, 1.2) mapped to 0–10.
  

Total them for Clarity_Score_0to100.
Higher is better.
Trends over 7–14 nights beat any single night.

Pro move: use our blog post for a deeper tracking walkthrough: Step-by-Step: Tracking Your Health Progress With a TMJ Appliance.

Spreadsheet formulas you can paste (Google Sheets or Excel)

Put nightly data in columns like the CSV.
Then paste.

• Deep_Points (25-pt max).
  =MIN(F2/90,1)*25
  
  
• REM_Points (20-pt max).
  =MIN(G2/90,1)*20
  
  
• WASO_Points (15-pt max).
  =MAX(1-(H2/60),0)*15
  
  
• Clarity_Points (30-pt max).
  =N2*3
  
  
• HRV_Points (10-pt max, optional).
  Assume cell I$1 holds your Baseline HRV from the first 3 baseline nights.
  =MAX(0, MIN(I2/$I$1, 1.2)-0.8) / 0.4 * 10
  
  
• Total Clarity Score.
  =ROUND(SUM(Deep_Points, REM_Points, WASO_Points, Clarity_Points, HRV_Points),0)
  

How to run the 14-night Reviv experiment

Nights 1–3.
No guard.
Baseline your Clarity Score and HRV.
Nights 4–14.
Wear your Reviv guard nightly.
Lock caffeine, alcohol, and bedtime.
Look for ≥10% rise in Deep/REM or +15 points in Clarity Score.
That’s a win.

For fitting, use our blog post: Step-by-Step Guide to Fitting a Mouthguard for TMJ.

What “good” feels like (sanity checks)

You wake without jaw soreness.
Your tongue edges look less scalloped.
AM clarity creeps up 1–3 points within two weeks.
Partner notes fewer wakeups.

For night-specific patterns, see our blog post: TMJ Pain at Night: Why Your Reviv Mouthguard Matters.

When the guard isn’t helping your score

Fit discomfort above 6/10.
Rocking or hot-spot pressure.
Nasal airflow feels worse with the guard.
Fix the fit or refit.

Use the fixer: Troubleshoot Your TMJ Mouth Guard: Fixing Common Problems Fast.
And the bad-fit explainer: How Does a Poorly Fitted Mouthguard Impact TMJ…

Airway flags beat everything else

Loud snoring.
Witnessed apneas.
Bone-dry mouth on wake.
Hypertension plus daytime sleepiness.
If any show up, pause the experiment and screen airway first.

Start with: TMJ and Sleep Apnea: Understanding the Connection.
And our Sleep Apnea page again if you missed it.

Small habits that juice your score tonight

Nasal-first breathing.
Screens off 60 minutes pre-sleep.
Alcohol cutoff 3–4 hours before bed.
Five minutes of jaw/neck mobility.
Boring wins add up.

See: How Can I Improve My Sleep Quality Without Medication?

FAQs

Why use a single Clarity Score instead of raw metrics?
Simple numbers drive decisions.
You’ll actually stick with it.
Use both if you love details.

How many nights do I need before calling it?
Seven straight is enough to see trend.
Fourteen is better.

Do I need HRV for this to work?
No.
It’s optional.
Clarity + Deep/REM + WASO is plenty.

What if my Clarity Score drops after switching to Reviv?
Check fit first.
Look for rocking or jaw retrusion.
Refit and re-test.
Use the troubleshooting guide.

What’s a good AM Clarity number?
Your own baseline is king.
A +2 to +3 move is meaningful.

What if Deep is low but REM is fine?
Reduce late alcohol.
Add earlier wind-down.
Keep the guard consistent.
See oral-appliance sleep tips.

Can a mouthguard improve sleep quality by itself?
It can reduce clench-driven micro-arousals.
It protects teeth while you fix habits.
See our explainer.

How do I know it’s airway, not bite?
Snoring, gasps, dry mouth, daytime sleepiness.
Airway first.
Read the apnea primer.

What if I need help choosing a device?
Compare options before you commit.
See our buyer’s guide.

Where do I start if I’m brand new to this?
Read the plain-English brain-fog hub.
Then print the scorecard.
 Then run the two-week plan.

Conclusion

Track your clarity with one page and four metrics.
Use the Reviv guard, fix the fit, and stack simple habits until your Clarity Score climbs.
When airway flags appear, test airway first.
If you’re ready to run the two-week plan and turn brain fog into clean data, buy Reviv Mouthguard or explore other Reviv products by clicking Here.