Very interesting! My sleep schedule has been out of whack for the past few weeks and I haven’t been able to fall asleep till 1 or 2 in the morning. Maybe I should start tracking my own sleep. This is also the second time I have hear about Oura rings so maybe it’s my sign to also look into getting one 👀
I'd love to go to bed earlier. I'm super sleepy this morning. Hopefully in 6-9 months I can sleep at 11pm again which is my best time... till 8 am haha... (guess that will happen wehn my kids are 14 yo).
Toddler wakes up at 6am. Baby is awake the whole night^^
If I could I'd go to bed again Thanks for mentioning my Online Writing Club, Kristina
Those first few months are this crazy blur where day and night become an overlap. Keep it up, it gets better in just a couple of years - although I have never slept till 8 am again, lol.
I admire all the parents who juggle life on barely any sleep. Maybe it’s not the season in life when tracking sleep with little ones who are awake all night would make sense? I always wonder whether parents actually want to see the sleep data or whether that would be too frustrating when there’s so little good sleep anyways.
I think for parents, the key is to survive those first few months making the best of the sleep deprivation and pushing through. Looking back, those days (and nights) feel like a blur now, hahaha.
Fascinating study. I follow a lot of your rules too, and find they not only help my sleep but my eating patterns. If only we all had this information and also paid close attention to it!
That's so true! I didn't go into the nutrition part, but good sleep also helps regulate eating patterns. There is even a correlation between lack of sleep and obesity. It's fascinating how much correlation there is between mind and body, conscious and unconscious.
I've tracked HRV (heart rate variability) every morning for over 6 years and Sleep (Apple Watch) for most of that time. I had so much trouble sleeping - I stopped drinking alcohol, only have one coffee, exercise well, good nutrition, good sleep hygiene. During a particularly stressful time last year, I purchased an Apollo Neuro device. I was using the device at nigh to get to sleep but they said 90 mins during the day and 90 mins at night. Once I got that dialled in, I have slept blissfully 8+ hours a night. It was life changing. However, my deep sleep is still so low - around 10%. Do you know of any resources that discuss improving deep sleep?
Thank you for sharing. I hadn't heard of the Apollo Neuro but it sounds fascinating. It's awesome you managed to get your quality sleep back. It is life-changing.
According to what I read, certain practices help improve the quality of sleep overall, but you can't isolate what will impact deep sleep vs REM. One thing that is very interesting though, is the fact that most of the deep sleep happens in the first half, while REM is more prominent during the second half of the sleep. So in theory, going early to bed allows you to protect those precious deep sleep minutes. I get around 1h30 of deep sleep on average and I saw the difference by going to bed 30 minutes early.
I knew that about deep sleep in the first half and I can see it on my tracker but it is rare for me to get over an hour of deep sleep. My average is around 40 mins (under 10%) even with lights out at 9pm. Thanks. I will keep looking for answers.
Great post! I wholeheartedly agree. I’ve focused on sleep using a tracker and it’s helped me make positive changes over the last year. Something that’s helped me is eating a small amount of carbs (e.g. toast) before bed. Apparently the science is: carbs push up insulin, which depresses cortisol, which improves sleep quality.
Thanks for an excellent post. Wishing you top quality zzzzzzzz’s
I had never heard about the practice of having some carbs before bed but there is so much we don't know about sleep and how our brain functions in general.
I will keep that in mind next time I struggle to zzzz :)
Great study and breakdown, thank you Veronica! I have been using the Ours ring for 18 months and seen a massive increase in my REM sleep and overall wellbeing. Also love to understand how gym, sauna, my cycle, a late meal etc correlate with sleep quality. My weakness: regular bedtime routine to be in bed at the same time no matter where at home, visiting family or travelling for work.
It's fascinating how everything is correlated. I love the warnings it gives you too when it detects small signs that you might be getting sick or overtired...
Going to bed at the same time is a challenge for most people because life gets in the way, but being aware really helps to make the choices consciously.
I started tracking my sleep a while back too. One thing that people don’t talk about much is how you can get anxious about optimizing your sleep, being a detriment to sleeping well.
You use the metrics as external validation. But that I mean that when you go to bed later or use your phone or whatever, you know your sleep will be impacted and you think you won’t have that much deep sleep or a long enough sleep. It’ll be reflected on your app and those numbers are frustrating. But mostly you failed at having a good night.
It’s too much pressure.
1. If you use a watch, it’s probably slightly inaccurate. It’s not a hard truth about your sleep but it’s an indication.
2. I find it more beneficial to use the data in a reflective manner. I forget about hitting 8 hours per night. I go about my life and I check out the metrics once in a while to see what I could improve.
My relationship with sleep and the tracking apps has been way beneficial because of that mindset shift!
You are so right, Kenny. The tool should be just a tool, not a source of anxiety and stress.
So far, I have used it that way and I love looking at data to understand more about sleep and what disrupts it. Technology always has the risk of turning into an addiction or an anchor...
I, too, have done the experimentation with sleep patterns.
Eating earlier, avoiding caffeine and chocolate in late afternoon and evenings can help for sure. Limiting screen time is much more important than we realize.
In my study, I discovered that certain types of red wine help me sleep while others keep me awake. There is also a window of about 2 hours after a glass that I am tired. If I go to sleep then, I stay asleep. If I wait until the end of the TV show, I tend to reawaken and get to sleep for hours.
All that to say, that finding your own patterns and adapting you lifestyle to maximize sleep is the best way to function better.
I picked up a few new bits of information. Thanks. I would love to track my sleep with technology. I just make my own observations. I know that older people get less deep sleep as they age. They don’t need less sleep. They just don’t sleep as well as young people.
There are several devices you can use. I know some people use the Apple Watch but I hate sleeping with watches and jewellery. The Oura ring has been amazing but simply being more aware and tracking how little changes impact you is effective too.
I heard that older people sleep less but I thought it was because they needed less hours...interesting - and sad :/
I became very interested when I had a burnout in 2019 and struggled with sleep. It can be a superweapon or torture. I know make sure I use it to my advantage.
Sleep is such a rich resource - for growth, repair, thinking, imagination and refreshment. Lack of sleep is also linked to gut health and obesity. Not to mention stress and mental health. We are still learning more about it. Great personal story and research.
Very interesting! My sleep schedule has been out of whack for the past few weeks and I haven’t been able to fall asleep till 1 or 2 in the morning. Maybe I should start tracking my own sleep. This is also the second time I have hear about Oura rings so maybe it’s my sign to also look into getting one 👀
Haha, maybe it's your sign!
As I said, you don't need the ring but it has been a great tool to help me track and be more aware. It's not cheap but really worth it!
I'd love to go to bed earlier. I'm super sleepy this morning. Hopefully in 6-9 months I can sleep at 11pm again which is my best time... till 8 am haha... (guess that will happen wehn my kids are 14 yo).
Toddler wakes up at 6am. Baby is awake the whole night^^
If I could I'd go to bed again Thanks for mentioning my Online Writing Club, Kristina
You are doing AMAZING with 2 little ones.
Those first few months are this crazy blur where day and night become an overlap. Keep it up, it gets better in just a couple of years - although I have never slept till 8 am again, lol.
I admire all the parents who juggle life on barely any sleep. Maybe it’s not the season in life when tracking sleep with little ones who are awake all night would make sense? I always wonder whether parents actually want to see the sleep data or whether that would be too frustrating when there’s so little good sleep anyways.
Agree, Carmen!
I think for parents, the key is to survive those first few months making the best of the sleep deprivation and pushing through. Looking back, those days (and nights) feel like a blur now, hahaha.
Fascinating study. I follow a lot of your rules too, and find they not only help my sleep but my eating patterns. If only we all had this information and also paid close attention to it!
That's so true! I didn't go into the nutrition part, but good sleep also helps regulate eating patterns. There is even a correlation between lack of sleep and obesity. It's fascinating how much correlation there is between mind and body, conscious and unconscious.
Thank you Nadine and it's great to see you here!
Likewise! Love your topics 🙏🏻
I've tracked HRV (heart rate variability) every morning for over 6 years and Sleep (Apple Watch) for most of that time. I had so much trouble sleeping - I stopped drinking alcohol, only have one coffee, exercise well, good nutrition, good sleep hygiene. During a particularly stressful time last year, I purchased an Apollo Neuro device. I was using the device at nigh to get to sleep but they said 90 mins during the day and 90 mins at night. Once I got that dialled in, I have slept blissfully 8+ hours a night. It was life changing. However, my deep sleep is still so low - around 10%. Do you know of any resources that discuss improving deep sleep?
Hi Robyn,
Thank you for sharing. I hadn't heard of the Apollo Neuro but it sounds fascinating. It's awesome you managed to get your quality sleep back. It is life-changing.
According to what I read, certain practices help improve the quality of sleep overall, but you can't isolate what will impact deep sleep vs REM. One thing that is very interesting though, is the fact that most of the deep sleep happens in the first half, while REM is more prominent during the second half of the sleep. So in theory, going early to bed allows you to protect those precious deep sleep minutes. I get around 1h30 of deep sleep on average and I saw the difference by going to bed 30 minutes early.
Good luck - and sleep!
I knew that about deep sleep in the first half and I can see it on my tracker but it is rare for me to get over an hour of deep sleep. My average is around 40 mins (under 10%) even with lights out at 9pm. Thanks. I will keep looking for answers.
Great post! I wholeheartedly agree. I’ve focused on sleep using a tracker and it’s helped me make positive changes over the last year. Something that’s helped me is eating a small amount of carbs (e.g. toast) before bed. Apparently the science is: carbs push up insulin, which depresses cortisol, which improves sleep quality.
Thanks for an excellent post. Wishing you top quality zzzzzzzz’s
Thank you, Jackie!
I had never heard about the practice of having some carbs before bed but there is so much we don't know about sleep and how our brain functions in general.
I will keep that in mind next time I struggle to zzzz :)
Great study and breakdown, thank you Veronica! I have been using the Ours ring for 18 months and seen a massive increase in my REM sleep and overall wellbeing. Also love to understand how gym, sauna, my cycle, a late meal etc correlate with sleep quality. My weakness: regular bedtime routine to be in bed at the same time no matter where at home, visiting family or travelling for work.
That's great to hear, Carmen!
It's fascinating how everything is correlated. I love the warnings it gives you too when it detects small signs that you might be getting sick or overtired...
Going to bed at the same time is a challenge for most people because life gets in the way, but being aware really helps to make the choices consciously.
I started tracking my sleep a while back too. One thing that people don’t talk about much is how you can get anxious about optimizing your sleep, being a detriment to sleeping well.
You use the metrics as external validation. But that I mean that when you go to bed later or use your phone or whatever, you know your sleep will be impacted and you think you won’t have that much deep sleep or a long enough sleep. It’ll be reflected on your app and those numbers are frustrating. But mostly you failed at having a good night.
It’s too much pressure.
1. If you use a watch, it’s probably slightly inaccurate. It’s not a hard truth about your sleep but it’s an indication.
2. I find it more beneficial to use the data in a reflective manner. I forget about hitting 8 hours per night. I go about my life and I check out the metrics once in a while to see what I could improve.
My relationship with sleep and the tracking apps has been way beneficial because of that mindset shift!
You are so right, Kenny. The tool should be just a tool, not a source of anxiety and stress.
So far, I have used it that way and I love looking at data to understand more about sleep and what disrupts it. Technology always has the risk of turning into an addiction or an anchor...
Glad it’s been a tool for you and it has made your life better!
This is good geek ;-)
I knew someone would appreciate good geek here!
Excellent article!
I, too, have done the experimentation with sleep patterns.
Eating earlier, avoiding caffeine and chocolate in late afternoon and evenings can help for sure. Limiting screen time is much more important than we realize.
In my study, I discovered that certain types of red wine help me sleep while others keep me awake. There is also a window of about 2 hours after a glass that I am tired. If I go to sleep then, I stay asleep. If I wait until the end of the TV show, I tend to reawaken and get to sleep for hours.
All that to say, that finding your own patterns and adapting you lifestyle to maximize sleep is the best way to function better.
I picked up a few new bits of information. Thanks. I would love to track my sleep with technology. I just make my own observations. I know that older people get less deep sleep as they age. They don’t need less sleep. They just don’t sleep as well as young people.
There are several devices you can use. I know some people use the Apple Watch but I hate sleeping with watches and jewellery. The Oura ring has been amazing but simply being more aware and tracking how little changes impact you is effective too.
I heard that older people sleep less but I thought it was because they needed less hours...interesting - and sad :/
What an excellent and thorough explanation of something that I knew a little about. Now I have a much more complete view.
Thank you, Philip!
I became very interested when I had a burnout in 2019 and struggled with sleep. It can be a superweapon or torture. I know make sure I use it to my advantage.
Sleep is such a rich resource - for growth, repair, thinking, imagination and refreshment. Lack of sleep is also linked to gut health and obesity. Not to mention stress and mental health. We are still learning more about it. Great personal story and research.
Thank you, Lisa and you are right, there is still so much we don't know about it.
I love understanding more about the science behind it and that book I mentioned (Why We Sleep) is excellent.
This was a great article. It was needful. I do all 3 of those habits, which is probably why I feel groggy now. I am going to try this.