Below you will find recommendations on how to work with measurements in situations that may influence the results. These guidelines are based on the principles of how the autonomic nervous system functions.
1. Measuring During Illness (before, during, and after)
If you are sick or taking medication
Temporarily stop measuring.
Illness and medication can significantly distort results and cause irregular fluctuations in individual values.
The outputs may be inaccurate, and the recommended plan may not make sense because the system does not know you are ill.
Why illness distorts results
During the acute phase of illness, parasympathetic activity may increase (and therefore HRV). Paradoxically, the result can appear “better” even though your body is actually weakened.
How to recognize an approaching illness
Typical early signs include a significant drop in readiness (two or more consecutive days) and unusual fluctuations in stress and recovery. These changes often appear before symptoms. It’s wise to slow down, rest more, and monitor the trend.
When you feel the first symptoms
Slow down your daily routine and watch the trend for several days. If symptoms appear or the decline continues, prioritize your health.
Returning to measurement after illness
When symptoms subside, you can resume measuring. Your results will help track recovery speed and guide you safely back to activity.
2. Measuring During Shift Work (night shifts, rotation)
How to measure correctly
Standardization is key. Measure:
after your main sleep,
in calm conditions, lying down,
before eating or any activity,
even if this does not occur in the “morning” in the traditional sense.
This ensures your results are comparable across days.
Interpreting the results
When working shifts, take into account:
changes in sleep structure,
disrupted circadian rhythm,
increased psychological load.
Treat the app’s recommendations with regard to your real possibilities that day, shift work places significant strain on the ANS.
3. Nervousness During Measurement (“white coat syndrome”)
It is common to feel nervous or tense during measurement or to anticipate the result with worry.
How to minimize the impact of nervousness
Measure in the calmest environment possible.
Breathe naturally and avoid movement.
Build a simple routine to make the process automatic.
Do not repeat measurements back-to-back.
Differences between repeated measurements are often influenced more by psychology than by the real physiological state.
If you are afraid of a bad result
It is normal that subjective feelings don’t always match objective data. Treat morning measurement like brushing your teeth a neutral, automatic routine. Combine your intuition with long-term trends in Elonga. Focus on long-term patterns, not individual days.
Important Context
The capacity of the autonomic nervous system is influenced by both genetics and lifestyle. The biggest improvements come from consistency and working on habits.
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