Read the first post : Sleep Optimization
Well, I’ve collected a baseline. Not huge but some interesting information.
This is where I’m at.
- I take between 40 and 80 minutes to fall asleep at night
- On average, I sleep just over 8 hours a night (after I fall asleep)
- I go into ‘light sleep’ (I move around) on average about 33 times a night. (Fairly restless)
- In my notes each morning, I’ve noted that my back is usually sore or stiff and causing me pain
A couple of thoughts about these results.
First, I’m taking way too long to actually fall asleep. From what I’ve read, it should take no more than about 15 minutes to fall asleep. Right now, I’m basically laying in bed in the dark for a good hour just thinking about stuff.
Second, my back being sore is a recurring theme. Nearly every morning, that’s my main complaint. I believe this is what’s waking me up and causing me to move around so much at night.
Both of these hypotheses are inline with my thoughts in my first post when I started. I’ve noticed a few other things that interrupt sleep, (my dogs waking up and walking around the room or howling wakes me up, the train that blasts by my house at 3am for a couple). I feel thought that my sore back is the biggest problem though. I mentioned it as a problem every morning that I recorded data.
Next comes the testing to see how to improve things.
- Exercise and stretch my back. This will build up flexibility and strength and hopefully make it harder to get this sore. I need to research some good exercises and stretches. I’ll note what I find here on the blog.
- Do some reading that’s not related to work before I go to bed. I need to get some books that take my mind off of work and let my mind drift. Maybe some soft music will help too.
- Go to sleep and wake up at the same time each night. I hope this will also help me fall asleep faster as my body will hopefully prepare for it.
I’m going to do these separately so that I can measure the results separately. This will help me determine if what I’m doing is making a difference or not.
The first thing I’m going to try is exercising my back as I think this is causing the biggest impact on quality of sleep. I sleep for eight hours a night but always wake up feeling like I slept six.