Sleep
Sleep is literally about one third of your life, regardless of how long you live. Quality sleep plays a crucial role in physical rejuvenation, cellular health, cognitive function, and emotional well-being. During sleep, the body repairs tissues, consolidates memories, and regulates hormones essential for growth and stress management. Chronic sleep deprivation or poor sleep quality can lead to a host of health issues, including increased risk of cardiovascular disease, weakened immune function, poor cellular health and cognitive decline, all of which can significantly impact both lifespan and healthspan.
Being aware of your sleep patterns is the first start in optimizing your sleep performance. By tracking factors such as sleep duration, quality, and patterns alongside lifestyle habits, stress levels, and environmental conditions, Theraday can help identify correlations and suggest personalized improvements. Over time, Theraday can help you discover and fine-tune your sleep habits, creating a optimal cycle of better rest and improved overall health.
Become a sleep subject matter expert on your personal sleep performance.
Seek first to undertand your sleep, then learn to sleep better. By tracking and understanding key sleep metrics, you can identify ways to improve sleep quality and then see how improved sleep correlates to other measurable improvements in your personal wellness. Some important sleep metrics:
• Total Sleep Time (TST): The actual amount of time spent asleep.
• Sleep Latency: The time it takes to fall asleep after going to bed.
• Sleep Efficiency: The percentage of time in bed actually spent sleeping.
• Wake After Sleep Onset (WASO): The amount of time spent awake after initially falling asleep.
• Number of Awakenings: How often you wake up during the night.
• Sleep Stages: Light Sleep, Deep Sleep, REM Sleep.
• Sleep Cycle Length: The duration of a complete sleep cycle.
• Consistency of Sleep Schedule: Regularity of bedtime and wake time.
• Heart Rate Variability (HRV) during sleep: An indicator of stress and recovery.
• Breathing Rate: Can indicate sleep quality and potential sleep disorders.
• Body Temperature: Fluctuations can affect sleep quality.
• Sleep Position Changes: Frequency of movement during sleep.
• Snoring Patterns: Can indicate potential sleep apnea or other breathing issues.
• Environmental Factors: Room Temp, Ambient Light Levels, Noise Levels.
• Pre-sleep Activities: Time spent on screens, exercise, or eating before bed.
• Subjective Sleep Quality: Personal rating of how refreshed you feel upon waking.
• Daytime Sleepiness: Levels of fatigue or alertness during the day.
• Caffeine and Alcohol Intake: Timing and amount consumed.
• Exercise Timing: When physical activity occurs in relation to bedtime.
• Stress Levels: Heart rate, cortisol levels or self-reported data.