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By now, we can probably all agree that the benefits of sleep are undeniable.
That said, if you missed our sleep-related blog post from yesterday, be sure to read up on that first before we dive in further.
Why Sleep Might Be the Strongest Thing You’re Not Training
Today I want to shed light on an often underestimated aspect of QUALITY sleep – the importance of understanding sleep metrics. As we navigate the hustle and bustle of our daily lives, the quality and duration of our sleep play a pivotal role in shaping our overall health and performance.
BREAKING DOWN THE METRICS
Resting Heart Rate (RHR)
RHR is a key metric that reflects the number of heartbeats per minute during periods of rest. Monitoring your RHR can provide insights into your cardiovascular health and overall fitness. A consistently elevated RHR may be a sign of stress and the need for adequate recovery. You also may experience some acute jumps in RHR from things like alcohol use, illness, etc – which also often indicate stress and higher recovery needs.
Heart Rate Variability (HRV)
HRV measures the variation in time between each heartbeat. A higher HRV is generally associated with better adaptability to stress, while a lower HRV may indicate fatigue or poor recovery. By tracking HRV, you may gain a deeper understanding of your body's readiness for the day ahead.
One of the most impactful changes I've implemented to improve my own HRV is lengthening the time between my last meal and my bedtime. A good rule of thumb is aiming to eat your last meal at least 1.5–3 hours before your bedtime for more adequate digestion time.
Deep Sleep
The restorative phase of sleep, deep sleep, is vital for physical recovery, immune function, and memory consolidation. Monitoring the duration and quality of your deep sleep can guide lifestyle adjustments to ensure you experience the rejuvenating benefits of this sleep stage.
Sleep Timing
Consistency in sleep timing helps regulate your body's internal clock, promoting a more restful and restorative sleep. Establishing a consistent sleep schedule aligns with your circadian rhythm, optimizing the overall quality of your rest. We all know people who are “early birds” and “night owls” but there may be increased health risks associated with those going to bed later in the night.
- A study published in the journal Chronobiology International in 2019 found that night owls had a higher risk of developing heart disease and metabolic syndrome compared to morning larks. This association may be linked to lifestyle factors, such as diet and physical activity, which can differ based on sleep timing.
- Several studies have explored the connection between chronotypes and mental health. Some research even suggests that night owls may be more prone to depression and other mood disorders. However, it's essential to note that these associations are complex and can be influenced by various factors, including genetics and environmental influences.
- A study in the journal Sleep found that individuals with a preference for evening activities may experience differences in cognitive performance compared to morning-oriented individuals. This could affect daily functioning and productivity.
Latency
Sleep latency refers to the time it takes to transition from wakefulness to sleep. Monitoring sleep latency can highlight potential factors affecting your ability to unwind before bedtime, such as stress, screen time, or other lifestyle factors.
Tools you can use to wind down:
- Puzzles
- Hot shower/bath
- Breathwork
- Yoga Nidra
- Yin Yoga
- Journaling
- Unready/Skincare Routine
- Limit tech time before bed
Efficiency
Sleep efficiency measures the percentage of time spent asleep while in bed. A higher efficiency percentage suggests that you are maximizing your time in bed for restful sleep, while lower efficiency may indicate disruptions or frequent awakenings.
Restfulness
Evaluating how restful your sleep is involves considering factors such as tossing and turning, disruptions, or awakenings during the night. Understanding your sleep restfulness can help identify environmental or lifestyle adjustments that may enhance your sleep quality.
REM Sleep
REM (Rapid Eye Movement) sleep is crucial for cognitive function, memory consolidation, and emotional well-being. Monitoring your REM sleep duration and patterns provides valuable insights into the balance and health of your sleep cycles.
Tools to Track Your Metrics
You can utilize wearables like the Whoop, Oura Ring, Apple Watch, Ava Bracelet, and more to track these sleep metrics and take a proactive approach to your sleep quality. By understanding the nuances of your sleep patterns, you can make informed decisions to optimize your sleep environment, bedtime routines, and overall well-being.
Remember, quality sleep is not just a luxury; it is a fundamental pillar of a healthy and productive life. Sometimes you may have to #DoItTired, but that doesn’t mean we can’t try to optimize the amount we’re getting — no matter how much.
Ready to start thriving again? Let us help by putting an expert in your corner to get you there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!
REFERENCES:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7856659/
- https://www.ncbi.nlm.nih.gov/search/research-news/3004/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3328852/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6200828/
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