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| <!DOCTYPE html> | ||
| <html lang="en"> | ||
| <head> | ||
| <meta charset="UTF-8"> | ||
| <meta name="viewport" content="width=device-width, initial-scale=1.0"> | ||
| <title>My observations and reflection on sleep</title> | ||
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| body { | ||
| font-family: 'Courier New', Courier, monospace; | ||
| line-height: 1.6; | ||
| max-width: 800px; | ||
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| color: #333; | ||
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| </style> | ||
| </head> | ||
| <body> | ||
| <h1>My observations and reflection on sleep</h1> | ||
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| <h2>Intro</h2> | ||
| <p>I've been using Whoop to track my sleep, and it's taught me a lot. On average, I need about 7.5 hours of sleep, but to get that, I actually need to be in bed for 8.5 hours because my sleep efficiency is only 85-90%. The quality of my sleep, exercise, and sickness also play a role in how rested I feel, even if I hit my 7.5-hour goal.</p> | ||
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| <h2>Factors Affecting Sleep Quality</h2> | ||
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| <ol> | ||
| <li> | ||
| <strong>Time in Bed</strong> | ||
| <ul> | ||
| <li>I used to think 7 hours in bed was enough, but that only gives me about 6.5 hours of actual sleep. I've realized I need more time in bed to get the sleep I need, especially when I'm active and working out daily.</li> | ||
| </ul> | ||
| </li> | ||
| <li> | ||
| <strong>Consistency</strong> | ||
| <ul> | ||
| <li>Going to bed at the same time each night helps me fall asleep faster by creating a routine.</li> | ||
| </ul> | ||
| </li> | ||
| <li> | ||
| <strong>Food and Drinks</strong> | ||
| <ul> | ||
| <li>Overeating at dinner (like when I ate my burger, fries, and Julie's burger) leads to night sweats and poor sleep.</li> | ||
| <li>Eating dinner right before bed also messes with my sleep.</li> | ||
| <li>Skipping proper meals and snacking excessively affects my sleep quality.</li> | ||
| <li>Afternoon snacking can cause bloating at night, disrupting my sleep.</li> | ||
| <li>Drinking kombucha (which has caffeine) in the evening is a no-go for good sleep.</li> | ||
| </ul> | ||
| </li> | ||
| <li> | ||
| <strong>Caffeine Timing</strong> | ||
| <ul> | ||
| <li>The amount and timing of my caffeine intake impact my sleep. I try to cut off caffeine between 1:00-1:30 pm.</li> | ||
| </ul> | ||
| </li> | ||
| <li> | ||
| <strong>Screen Time</strong> | ||
| <ul> | ||
| <li>Using my phone, computer, or watching movies before bed makes it harder to fall asleep and sleep well. Avoiding screens close to bedtime is crucial.</li> | ||
| </ul> | ||
| </li> | ||
| <li> | ||
| <strong>Room Temperature and Bedding</strong> | ||
| <ul> | ||
| <li>The temperature in my bedroom and my bedding play a significant role in my sleep quality. Additionally, while I enjoy the warmth and comfort of being close to my loved ones, sometimes the extra body heat can make me feel a bit too warm during the night, affecting my sleep.</li> | ||
| </ul> | ||
| </li> | ||
| <li> | ||
| <strong>Sleep Interruptions</strong> | ||
| <ul> | ||
| <li>My sleep gets disrupted when Eli goes to bed late, my kids wake up in the middle of the night, or Julie comes to my bed.</li> | ||
| </ul> | ||
| </li> | ||
| <li> | ||
| <strong>Morning Sunlight</strong> | ||
| <ul> | ||
| <li>I try to get morning sunlight, but I feel like food, avoiding screens, and time in bed have a more noticeable impact on my sleep quality.</li> | ||
| </ul> | ||
| </li> | ||
| </ol> | ||
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| <h2>Conclusion</h2> | ||
| <p>Tracking my sleep has been eye-opening. While sometimes I can feel okay on less sleep, it catches up to me after a day or two. By paying attention to these factors and making changes, I'm working on improving my sleep quality and overall well-being.</p> | ||
| </body> | ||
| </html> |