We;re improving ways that people can wake up with better tech, but there’s always something we can do to improve our natural sleep habits and practices.

At PAQ, we are constantly researching and testing different things that influence our sleep. From different sleep apps to different bedtime routines, we found what works best for most of us.

Here are some of our main tips to practice for better sleep

 

 

A consistent bedtime is fundamental to your body’s schedule

Having a consistent bedtime and wake time is good for your body. It helps regulate it’s sleep-wake cues that start hormone production, energy, and your ability to improve your sleep quality.

A study found that having a bedtime routine reduced problematic sleep behaviors in youth, and overall improved aspects of sleep- particularly with wakefulness after sleep and sleep duration. It even improved mood.

 

 

Practice good sleep hygiene

Having good sleep hygiene sets up an optimal environment in order to get better sleep.

  • Start a consistent sleep schedule; an irregular bedtime was shown to be linked to poorer sleep quality and insufficient sleep.
  • Make sure your room is dark and quiet. It’s also important to try to avoid using bright digital screens close to bedtime as blue light can keep you awake.
  • Try to avoid naps later at night. Doing so could affect your sleep schedule. 
  • Avoid caffeine later during the day or evening, or any stimulants.
  • If you’re experiencing more severe sleep loss or the negative effects, you may want to consult your physician to assess whether you have a sleep disorder, or if there are other things you can try to help you sleep.

 

 

 

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Understand our sleep chronotypes

There’s a science behind our personal sleep needs which are built into a biology. 

Chronotypes refer to individual differences in sleep timing and preferences at a given time of day. There are biological components to chronotypes, involving your cortisol levels and even core body temperature which was found to influence sleep behaviors. Other things like skin temperature have been disproven.

The two main types of chronotypes are morning types and evening types. – morning types like to get up and go to bed early, while evening types like to get up and go to bed later. People vary across a spectrum of morningness and eveningness. 

Our bodies go through a 24-hour cycle called our circadian rhythm. The circadian rhythm is influenced by environmental factors like light, night and day phases, and our lifestyles & environment. They also include patterns in our hormones, body temperature, mood and sleep behavior. 

Understanding your specific chronotype can help you adjust not only your behavior, but also your expectations in achieving a healthy sleep routine.


Read more: How To Sleep For Your Chronotype

 

 

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We don’t use loud alarm clocks

One thing at PAQ is that we don’t use loud alarm clocks. Many studies have found that loud alarms have negative effects on our bodies when we wake up.

We all sleep through five different stages of sleep including light sleep, deep sleep (during which the body restores itself and it is difficult to wake) and REM sleep when dreams mostly occur.

Loud alarms tend to jolt you awake. The loud noise spikes your cortisol and blood pressure that wake you up too suddenly. If you’re woken suddenly during your ‘deep’ sleep stage, you feel disoriented. This contributes heavily to morning grogginess (or sleep inertia). They don’t wake you up feeling well-rested, which impacts your mood and energy levels. A study published in the Journal of the American Medical Association found that people woken during deep sleep felt their cognitive skills and performance impaired. 

Unlike loud alarms, a silent alarm is better for you both physically and psychologically. Silent alarms are also not as disruptive to your sleep environment as loud alarms. They don’t disturb others sleeping near you, and they also use minimal disruption to wake you up. By avoiding loud noise, the silent alarm won’t spike your blood pressure or cortisol levels. You will be able to wake up more naturally and your mood will also benefit from waking up without physical reactions to stress.

We find that it’s a huge improvement to starting our day.

Read more: Loud Alarm Clocks are Terrible For Healthy Sleep

 

Better sleep means better energy & mood

The reason we prioritize sleep so much is because it’s important for our health, and for having optimal energy and mood throughout the day. One large 2010 study observed over 4,000 workers; those with insomnia or insufficient sleep experienced the greatest losses in productivity.

In another study, they measured customer service representatives’ moods They found that whatever the employee’s mood was in the morning stayed pretty much the same throughout the day. Those who had negative customer interactions during the day had even worse moods than when they woke up.

Clearly a lack of sleep can negatively impact your mood. Both motivation and performance tend to suffer. 

Read more: Do I Have A Sleep Debt?

 

 

Negative physical effects of lack of sleep

Alack of sleep is also related to a unhealthy weight. Research has found that sleep deprivation is correlated to an increased risk of obesity. 

In sleep disruption, they found that it could result in increased appetite and insulin resistance. Lack of sleep was associated with increased ghrelin, a hormone that stimulates the appetite. Sleep also had an effect on metabolism.

As a result, poor sleep quality could have a lot of consequences for your physical health.

 

 

 

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VibeRise makes it easier to understand your personal sleep health

Read more: Learn How PAQ is Revolutionizing the Alarm Clock for the Future

With greater advances in technology, alarms like VibeRise are able to improve the way you wake up with great benefits to your health. 

VibeRise is the best silent alarm for your sleep health. It’s a comfortable, sleek wristband made from fabric that’s optimal to wear to sleep. 

It uses haptic motors to send gentle sensations throughout your forearm; so even though the device is 100% silent, it can still be felt in deep sleep without using intense sensations and stressors to wake you up. The vibrations slowly increase in strength, slowly alerting your sleep cycle into the lighter phases of sleep and allows you to wake up more naturally. 

The device pairs with an app which allows you to see more insights into your sleep quality, such as the time it took you to sleep and how long it took to wake up. It tracks your sleep over time based on your personal sleep needs. With VibeRise it’s easy to see actionable insights about how to improve your quality of sleep. 

You can check it out on Indiegogo.