I’m surprised that my sleep quality dropped down significantly last night from the night before. My overall score last night was 65 (Fair) with only 22m of REM and 41m of deep sleep.
My day and pre-sleep routine were very similar to the night before. I wore my Swannies blue light blocking glasses starting around 6pm and only had a small variation in my pre-sleep supplements.
I actually went to bed a little earlier last night around 9:15pm as I was feeling tired at that time.
Overall my total sleep of 6h 54m was higher than other recent nights, but most of this time was considered light sleep. My sleep efficiency rate of 75% is par for the course based on my current sleep baseline.
This is a journey and I’m committed to one day achieving consistent optimized sleep. I’ll continue to apply strategies that I know are important like blocking blue light exposure at night, not eating anything to close to bed time, testing different supplements and working to improve my overall health every day which includes BMI, hormone optimization and many other factors.
A few months ago when I started this routine to improve my health and fitness, I weighed in consistently at 212lbs in the morning. I’m currently at 196lbs and my body shape and fitness is improving. My current estimated target based on how my body looks and feels is to get to around 185lbs and re-assess from there. It will be interesting to see if my sleep improves as I lose additional fat weight.
Tonight I’ll go back to the supplements that I took when I achieved my best deep and REM scores a couple of nights ago and keep most other factors the same. I’ll report the results of tonight’s sleep tomorrow.
Pre-sleep supplements taken: 700mg Pure Encapsulations Gaba, 2g Carlson Glycine, 3 capsules Global Healing Center Oxy-Powder, 1tsp Manuka Honey
Stone Evans is the founder of SleepCoaching.com which has become one of the most popular destinations online for people seeking better sleep. Stone started developing this website after realizing his own sleep struggles and then beginning an intensive period of study (which included professional sleep coach training) and ongoing lifestyle changes to improve and optimize his sleep.
Now through in-depth articles from sleep experts around the world, the internet's leading and most comprehensive sleep coaching directory, quantitative sleep product reviews and Stone's personal daily sleep tracking journey, visitors to our website regularly report gaining information and insights that are helping them achieve better health, better sleep and a better quality of life.
Your detailed reflection on your sleep tracking experience is both insightful and encouraging. It’s clear that you’re committed to optimizing your sleep and overall health, and your methodical approach to analyzing your sleep data and making adjustments is commendable.
The drop in your sleep quality despite maintaining a similar routine highlights the complexity of sleep and how various factors can impact it. The fact that you went to bed earlier and still experienced a decrease in REM and deep sleep suggests that other factors might be at play. It could be stress, variations in room temperature, or even something as subtle as a change in your sleep environment.
Your total sleep time of nearly seven hours is a positive aspect, even though much of it was light sleep. The key to improving sleep quality might lie in fine-tuning the factors you can control and maintaining consistency over time. Your dedication to blocking blue light, avoiding late-night eating, and experimenting with supplements is a solid foundation for achieving better sleep.
Your health and fitness journey is also impressive. Losing weight and improving your body shape are significant achievements that will likely have a positive impact on your sleep quality over time. Tracking and analyzing the results will help you identify patterns and make more informed decisions.
Your commitment to this journey and your proactive approach to optimizing your sleep are inspiring. Keep up the great work, and it’s exciting to see how your sleep and overall health will improve as you continue to fine-tune your strategies.
As somebody who suffers from poor quality sleep, I found this article very interesting. I never tracked my sleep in detail becasue I don’t make changes to my routine and I don’t know what to track.
You mentioned various strategies like blue light blocking, supplement variations, and overall health improvements to enhance your sleep. Could you share more about how you track your sleep quality and which metrics you find most helpful in understanding and improving your sleep patterns? How can somebody wearing vision glasses block blue light before sleep? I used to set a filter on the computer screen a while back.
It’s fascinating how sleep can be so unpredictable, even when our routines seem consistent! It sounds like you’re really tuned into your sleep patterns and doing all the right things to optimize your rest, which is commendable. It can be frustrating when a night’s sleep doesn’t go as planned, especially when you’ve put in the effort with blue light blocking and supplements.
Thanks for sharing your journey. It’s a great reminder that optimizing sleep is a process that takes time, patience, and a bit of experimentation. Keep up the great work, and I hope tonight brings you those deep, restorative sleep stages!
I appreciate your tracking your sleep. It’s interesting to watch you on your fitness journey. Your weight and goals are similar to mine. Right now, I average around 215 pounds and my goal is 185. I have dropped weight before, and I think my sleeping has approved when my weight is more controlled. I have sleep apnea and use a CPAP, but I still don’t think my sleep quality is the best. It’s encouraging to watch your journey.
– Scott
It’s fascinating to read about your journey to optimize your sleep! Your commitment to tracking and adjusting your pre-sleep routine is impressive.
The variation in your sleep quality despite maintaining similar routines is intriguing. Have you noticed any specific patterns or triggers that might be affecting your sleep quality on certain nights?
Additionally, do you think your recent weight loss and body composition changes might be influencing your sleep efficiency in any way? It will be interesting to see how these adjustments impact your sleep scores over time.
Keep up the great work!