Log Your Sleep
Understanding Sleep Quality
Sleep Architecture
Quality sleep involves cycling through light sleep, deep sleep, and REM stages. Each stage serves different restorative functions for your body and brain.
Sleep Efficiency
Sleep efficiency measures the percentage of time in bed actually spent sleeping. A healthy efficiency is 85% or higher, indicating quality rest.
Consistency Matters
Regular sleep and wake times help regulate your circadian rhythm. Even weekend variations can impact your overall sleep quality and daytime alertness.
Individual Variations
Sleep needs vary by age, lifestyle, and genetics. Adults typically need 7-9 hours, but quality and timing matter as much as duration for optimal health.
Sleep Hygiene Essentials
Sleep Environment
- Keep bedroom cool (60-67°F/15-19°C)
- Use blackout curtains or eye mask
- Minimize noise with earplugs or white noise
- Invest in comfortable mattress and pillows
Pre-Sleep Routine
- Stop screens 1-2 hours before bed
- Try relaxation techniques or reading
- Avoid large meals 3 hours before sleep
- Create a consistent wind-down routine
Daily Habits
- Get morning sunlight exposure
- Limit caffeine after 2 PM
- Exercise regularly, but not before bed
- Maintain consistent sleep schedule
Troubleshooting
- If awake 20+ minutes, leave bed briefly
- Practice 4-7-8 breathing technique
- Keep a worry journal by bedside
- Consider sleep study if problems persist
Health Disclaimer
This sleep tracker provides general wellness information and is not a medical device or diagnostic tool. Persistent sleep problems may indicate underlying health conditions. Consult healthcare professionals for chronic sleep issues, suspected sleep disorders, or if sleep problems significantly impact your daily life. This tool complements but does not replace professional medical advice.