Description
Tracking your sleep is a great habit that could help you improve your daily life and increase your productivity, overall health, and cognitive function. All you have to do is keep some kind of record to evaluate your sleep.
Possible Benefits
- May improve your overall health
- May improve productivity
- May improve focus
- May improve memory
- May improve cognitive function
- May improve mood
Required Equipment
Sleep tracker app and/or wearable.
How to Do It
To track your sleep, you need to keep track of the following basic information:
- The time you go to sleep
- The time you wake up
- The total duration of your sleep
- General feeling the next day
You can record the information in a journal or a document on your computer, and that way you can start observing patterns and making the necessary modifications.
The goal is for you to sleep between 6 and 8 hours every night.
The Ultiself App includes a sleep tracker with amazing AI-based analysis that will give you great insight into your sleep pattern. It will suggest the best time to go to bed and best time to wake up, according to your daily routine.
Why it works
- Keeping track of the most basic information about your sleep is the simplest way to take control of it.
- Taking control of your sleep is crucial for your health. Not getting the right amount of sleep (6-8 hours each night) can increase the risk of dying by up to 30%.
- The right amount of sleep allows the body to recover and be prepared for the day's activities and be more productive.
- The deeper sleep stages (3-4) are the most suitable for the body to recover. When you sleep too little, you do not get the benefits of these stages.
Time Commitment
5-10 minutes
Suggested Frequency
Daily
Time of Day
Evening
Possible Side Effects
Some wearables may not be accurate enough and make you underestimate the quality of your sleep.
In some people, this habit could generate more anxiety.
Notes
- Try the sleep tracker on the Ultiself App to get AI-based analysis and useful insight into your sleep pattern.
- Record your basic sleep information for a week, and start making adjustments. The goal is to improve your sleeping habit.
- Make sure your bedroom is dark enough and has a moderate temperature.
- Avoid looking at screens for an hour before going to bed or use blue light blocking glasses to improve your sleep quality.
Supporting Studies and Articles
Expand Collapse- Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies. https://academic.oup.com/sleep/article/33/5/585/2454478
- Short- and long-term health consequences of sleep disruption. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
- Sleep for cognitive enhancement. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3980112/
- Sleep, Health and Wellness at Work: A Scoping Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707986/
- Trouble Sleeping Associated with Lower Work Performance and Greater Healthcare Costs: Longitudinal Data from Kansas State Employee Wellness Program https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4610176/
- Sleep and Cognitive Performance From Teens To Old Age: More Is Not Better. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251526/
