Five Simple Steps for Better Sleep
Philippe Kahn, April 8, 2017
Everything we do is affected by stress including sleep. It’s a vicious cycle: The more stressed we are the less efficient our sleep, the more stressed we get. We have two actionable tools to manage stress: Breath control and Exercise. Those two factors are key to sleep quality. In fact understanding breathing patterns continuously through out the night helps us improve sleep. The Sleeptracker® Monitor uses breath non-invasively as a key vital sign to improve sleep quality.
Focus on your wake-up time
A key principle in sleep behavioral modification therapy is to focus on our wake-up time and be consistent and let our body signal to us sleepiness. When that happens it’s time to go to bed. In just two weeks and we all notice improvements. With Smart Sleep Cycle Alarms, the Sleeptracker® Monitor optimizes that approach by waking us up at the best time in the lightest part of our closest light sleep cycle.
Power Naps help replenish our sleep tank
We live in a sleep-deprived society so we have to be opportunistic: Whenever we feel sleepy, we shouldn’t try to fight it. Instead, we should be opportunistic and take a power nap. Even 5 minutes will help, but 27 minutes are ideal. Any more then that we may feel drowsy.
As a short handed offshore sailor, I’ve experienced extreme sleep depravation for extended periods of time. Therefore only having the luxury to sleep at most less than 30 minutes at a time, can we thrive? Getting all your sleep at night is wonderful but the realities of life with children, partners, pets, external disruptions and work schedules get in the way. First it’s important to understand that we sleep in cycles and that when we don’t close a cycle or start a new incomplete cycle, we wake up groggy and don’t feel refreshed. That’s part of the theory behind sleep-cycle alarms and napping 30 minutes or less.
Break a sweat
Physical activity, specially when we break a sweat, rebalances our hormonal systems, makes us physically tired (a nice feeling that we should cherish) and reduces our stress level. All of this contributes to better sleep quality.
Understand your Sleep
How much do I really sleep? How much deep sleep do I really get? How do I sleep compared to “others just like me”? All these and many other questions are answered by the Sleeptracker® AI engine every day with several million nights of sleep recording experience. That AI engine uses advanced machine-learned algorithms and looks at short term, medium and long term pattern changes to create personalized tips and insights for improving sleep.
In our world we can help Ms and Mr Everyone sleep better by helping them improve their sleep performance and the quality of their sleep. That’s the Sleeptracker.com® Monitor approach: Improve the quality of sleep by 20% and on a 6 hour night we just gained the equivalent of an extra hour of sleep. That’s more than 365 hours of sleep a year!