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+ My observations and reflection on sleep
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+ My observations and reflection on sleep
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+ Intro
+ 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.
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+ Factors Affecting Sleep Quality
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+ Time in Bed
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+ - 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.
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+ Consistency
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+ - Going to bed at the same time each night helps me fall asleep faster by creating a routine.
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+ Food and Drinks
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+ - Overeating at dinner (like when I ate my burger, fries, and Julie's burger) leads to night sweats and poor sleep.
+ - Eating dinner right before bed also messes with my sleep.
+ - Skipping proper meals and snacking excessively affects my sleep quality.
+ - Afternoon snacking can cause bloating at night, disrupting my sleep.
+ - Drinking kombucha (which has caffeine) in the evening is a no-go for good sleep.
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+ Caffeine Timing
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+ - The amount and timing of my caffeine intake impact my sleep. I try to cut off caffeine between 1:00-1:30 pm.
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+ Screen Time
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+ - 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.
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+ Room Temperature and Bedding
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+ - 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.
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+ Sleep Interruptions
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+ - 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.
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+ Morning Sunlight
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+ - 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.
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+ Conclusion
+ 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.
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