Sleep Toolkit - Sleep Coaching

On this page you’ll find everything that I keep in my sleep toolkit to help me get the best sleep possible.

Sleep Tracker

Sleep Tracker – 9/9/2024 (Optimal HRV Balance)

I fell off the wagon the last couple of weeks with tracking my sleep and reporting results. It’s been a bit of a stressful period with some good sleep, some [...]

Sleep Tracker – 8/27/2024 (Steady & Ready)

I’ve been steady at 80% sleep efficiency or better for a couple of weeks now. While I’m still waking up a lot throughout the night, I’m recovering reasonably well and [...]

Sleep Tracker – 8/26/2024 (Tired Eyes)

I awoke shortly after 5:00am this morning and according to my sleep graph, I got up straight out of light sleep without a smooth wake up period in bed. This [...]

Sleep Tracker – 8/25/2024 (Losing 5lbs This Week)

I’ve decided to lose 5lbs of fat this week. Currently my wake up weight is 196lbs so by Saturday I’ll change that to 191lbs or less. It will be interesting [...]

Sleep Tracker – 8/24/2024 (Sunday Vibes)

Oura wonders if I’ve got Sunday vibes today with a lower readiness due to a higher resting heart rate. They say this is common among their users due to stimulating [...]

Sleep Tracker – 8/23/2024 (CBD Enhanced)

I took a dropper full of Element Health CBD last night and my sleep pattern definitely changed from the last few weeks. I had a long duration of deep sleep [...]

Sleep Tracker – 8/22/2024

Through tracking my sleep every night, I realized that I have a pattern of waking up around 4:00am and struggling to continue sleeping. But I usually stay in bed and [...]

Sleep Tracker – 8/21/2024

My sleep quality dropped last night to a score of 68 with only 75% efficiency – 6h 49m of sleep out of 9h 2m in bed. My readiness is decent [...]

Sleep Tracker – 8/20/2024

My readiness remains high even though my sleep efficiency is still relatively low at 78% with 7h 6m asleep out of 9h 3m in bed. I was able to get [...]

Sleep News

Cognitive Behavioral Therapy for Insomnia (CBT-I): An Overview

Living with insomnia can be a challenge. Fortunately, effective treatments are available that can help people fall asleep faster, stay asleep, and feel more rested during the day. [...]

How Bedroom Temperatures and Bedding Choices Impact Your Sleep

It’s a well-known fact that being too hot or too cold can affect your sleep, but experts have long struggled to agree on the best bedroom temperature. Now, new research [...]

Researchers Harness AI and Other Innovations to Detect Sleep Apnea

Two recent advances in health technology may make diagnosing sleep apnea easier in the near future. [...]

How Much Sleep Do You Need?

Healthy adults need at least seven hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. [...]

The Relationship Between Sex and Sleep

Despite the major role that both sleep and sex have in overall wellness, the relationship between them has often been overlooked. [...]

Waking Up With a Dry Throat: What Causes It and How Do You Treat It?

Waking up with a dry throat can be frustrating, especially if you are unsure of its cause. In addition to experiencing discomfort, people with dry mouth — often associated with [...]

Napping: Benefits and Tips

Nap needs and the benefits of napping can vary among individuals. Knowing the facts about napping can help determine whether to take naps, and tips for better naps can enable [...]

The Unexpected Impact of Caffeine and Alcohol on Sleep

Sleep experts have long known that consuming caffeine or alcohol on their own can harm sleep. Now, new research suggests that these effects may cancel each other out when caffeine [...]

Astronauts Launch Study on the Effects of Long Spaceflights on Sleep

In September, astronauts on the International Space Station (ISS) began a long-term study to learn how sleep patterns differ on space and Earth. [...]