Track your Sleep
Sleep Duration
How much sleep you need per night depends on many factors. You can't control some, such as your age and genetic makeup, but others you can manage, like deciding to postpone your bedtime by watching an extra episode of your favorite show.
It's recommended that healthy young adults and adults that are not suffering from any sleep disorders get between 7 to 9 hours of sleep a night.
Some risks of not getting enough sleep per night:
- Studies show that there is a consistent increased risk of obesity amongst short sleepers in children and adults.
- Sleeping less than six hours a night increases the risk of diseases such as strokes and cancers.
- Insufficient sleep can also leave you more vulnerable to mental health issues such as depression and anxiety.
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Sleep Stages
During an eight hour sleep period, a healthy sleeper should go through the five sleep stages roughly every 90 minutes.
- Stage 1 is when you are just starting to fall asleep. You may still be aware of your surroundings and could be woken up if alerted.
- Stage 2 begins when your breathing and heart rate start to slow down. You should spend approximately half of your sleep time during this stage.
- Stage 3 and 4 is the regenerative sleep period. It's when your body begins to heal and repair itself. These stages of sleep become shorter as you age.
REM Stage is short for "rapid eye movement" sleep. It's the time of the night where dreams occur. The first REM episode happens typically after 90-110 minutes of sleep and then, on average, every 90 minutes after.
Tracking your sleep cycle helps you better understand your rest patterns, target problem times, and improve your schedule.
Bedtime and Wake Time
Often called our ‘internal clock’, the circadian rhythm is our bodies' natural, internal cycle. It controls the sleep-wake schedule and influences essential functions in our bodies, such as:
- Hormone release
- Eating habits and digestion
- Body temperature
The circadian rhythm adapts to your schedules and gets used to going to bed and waking up at similar times each day. It's one reason why having to go to bed later or waking up earlier comes with its unique set of challenges.
The optimal sleeping schedule varies from person to person, but the key is being consistent. Tracking your bedtime and wake time helps you stick to that routine.
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Sleep Quality
How well you sleep is just as important as how many hours you get a night. If you’re not getting enough quality sleep, you can have trouble concentrating, and be prone to mental fog.
Good quality of sleep is when:
- You fall asleep within 30 minutes or less of getting into bed
- You usually don’t wake up during the night
- You’re able to sleep the recommended amount of hours
- You fall back asleep within 20 minutes if you do wake up
- You feel rested, restored, and energized when you wake up
How well are you aware of the quality of your sleep? Tracking long-term sleep patterns focused on quality could help your doctor diagnose sleep disorders.