Sleeping apps and sleep tracking is growing in popularity as we discover how significantly our sleep is starting to affect our health. It affects our mental and cognitive health, and it also contributes a great deal to our physical health. Having good sleep health is important to manage our performance, energy, and mood.
Your sleep quality overall refers to how well you slept. Having good sleep quality means you got restorative sleep and you woke up feeling well-rested. Good sleep quality is defined broadly, but the National Sleep Foundation described generally good sleep quality to be:
- Spend more time sleeping in bed than being awake
- Falling asleep in 30 minutes or less
- Waking up no more than once per night
Read more: Sleep Tips for Better Sleep Health
The four main things that affect your sleep health
- Sleep hygiene
- Sleep duration
- Sleep latency; how long it took you to fall asleep
- How you wake up (PAQ’s got you on this one)
Your sleep environment is important. Practicing sleep hygiene could potentially improve sleep. Having good sleep hygiene sets up an optimal environment in order to get better sleep.
Some tips for good sleep hygiene:
- 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, consult your physician to assess whether you have a sleep disorder, or if there are other things you should consider
Sleep duration: how much you’re sleeping
Many medical professionals agree that adults optimally need around seven hours of sleep a night. In America the CDC found that 1 in 3 adults, almost 70 million people, not only get less than seven hours of sleep but also report negative side effects from sleep deprivation that affect their daily life as well.
Having enough sleep is essential for your body to get enough rest, recovery, and stay healthy. Just like how your body needs food to keep you going, your body needs a certain level of sleep to function effectively. The more the body doesn’t get the adequate amount of sleep it needs, the more it craves it.
Suzanne Bertisch, MD, MPH, assistant professor of medicine at Harvard Medical School, describes the body like a battery; if you don’t get a full charge by the time you wake up, you’ll be running on empty throughout the day while you’re awake.
Read more: Sleep Deprivation Is Exhausting You
Sleep latency: how long it takes you
Sleep latency is the time it takes for you to fall asleep. They’ve found that it’s directly related to sleep efficiency. If you’re staying up in bed, trying to doze off, you spend less time actually asleep. This isn’t considered to be sleep efficient.
Having more efficient sleep means you spend more time in deep REM sleep. This is the most restorative stage of sleep that allows your body to recover energy, cells, and other things it exerts during the day to function.
A sleep efficiency of 85% is considered to be normal. Above 90% is considered to be very good. Any lower is considered to be poor.
Sleep latency is also related to sleep debt, Sleep debt is the accumulation of a lack of sleep over a period of time and can lead to mental and physical exhaustion as well as be harmful for your long-term health. Those who have a lot of sleep debt will likely fall asleep quicker than someone who is well-rested.
How you wake up
Waking up abruptly from deep sleep can cause sleep inertia (morning grogginess). You wake up feeling exhausted and groggy, which can impair your cognitive functions and performance. It also sets you up to feel tired throughout the day which can impact your sleep-wake cycle. Waking up badly can disrupt the quality of rest you got, even if you got a full night’s worth of sleep.
Waking up well-rested is a powerful way to get the full effects of a good night’s sleep. Sleep impacts not only your mood, but also your productivity. A study on customer service representatives found that those who woke up in a bad mood generally stayed grumpy during the day, even after having positive customer interactions. On the other end, those who woke up in a good mood felt positive throughout the day.
A lack of sleep can also negatively impact your mood; both motivation and performance tend to suffer. It affects your reaction time and cognition, so overall your ability to exercise is compromised. Sleep deprivation was found to impair
- Reaction times
- Judgment and decision-making skills
- Accuracy and performance
- Other cognitive functions
Loud alarms do more harm for your sleep health than good
Most people wake up to loud alarms because it’s a convenient, efficient way to wake up. However we know that loud alarms aren’t the best or healthiest way to wake up that does more harm than good in the long run.
A silent alarm doesn’t jolt you awake like a loud alarm, which relies on stressors to wake you up. Silent alarms avoid spiking your blood pressure and cortisol, which can abruptly wake you from deep sleep and make you feel groggy in the morning (sleep inertia). It also means that you won’t disturb others around you. When many of us share rooms and spaces with others, we believe in making sleep tech more mindful of ourselves and for those around us.
VibeRise is sleepwear and sleeptech that does it all
VibeRise is the best silent alarm for your sleep health. It’s 100% silent but it uses haptic motors to send gentle sensations throughout your forearm, so it can still be felt in deep sleep without using intense sensations and stres 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.
VibeRise wakes you up feeling well-rested, which results in waking up in a better mood. Having a positive attitude that helps you feel motivated and energized is fundamental to improving your productivity and mood.
The device also connects to a smart app that lets you see more insights into your sleep health. It tracks qualities of your sleep over time, and makes it easy to see actionable insights about how to improve your quality of sleep.
It’s one of the best things you can do to instantly improve your sleep health from the moment you wake up.
You can check it out on Indiegogo.