Scoring Detail Breakdown - Sleep

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Sleep -

Considered the critical indicator and contributor to overall mental and body health by experts worldwide. Happy understands this and provides inscrutable and actionable reports for you to consider in your journey toward a better well-being.

 

Sleep Score -

How Long I Slept - While the recommended duration varies from person to person, experts agree that healthy adults should get an average of 7 to 9 hours of uninterrupted, quality sleep per night. This metric will show you the difference between the recommended amount of sleep and what you attained. This contributes to % of your overall score.

When I Went to Bed - Consistency and respect for your circadian rhythm is key to a good night's sleep. You should always target a similar bedtime and routine each night, both during the week and on the weekends. This contributes to % of your overall score.

Quality Of My Sleep - While you sleep, your brain and body go through different stages of recovery. Each plays a key role, and it's crucial you spend a proper duration in each. This contributes to % of your overall score.
     Awake - time spent awake in bed before and after falling asleep as well as nighttime awakenings.
     Light Sleep - this stage is the initial progression into a deeper sleep.
     Deep Sleep - promotes muscle and immune health, along with cellular repair and brain recovery.
     REM Sleep - promotes memory, learning, and problem solving.

 

Sleep hygiene -

Sleep hygiene can be defined as a culmination of conditions, habits, and practices used to cultivate and maintain proper sleep and improve your health.

 

The opportunities for refinement are endless. However, in the most simplistic approach, we encourage everyone to focus on the following key areas:

  • Consistent sleep schedule
      • Making certain that you go to bed at a reliable and reasonable time maintains your body’s circadian rhythm. That state of your circadian rhythm has a direct impact on the development and changes to your brain, body, and behaviors. Consistent bedtime and waketime, even on the weekends, maintains your circadian rhythm and routine. “Shocking” this by staying up late, or sleeping in, can have a significant adverse effect that can be difficult to recover from.
      • Experts agree everyone requires a certain amount of uninterrupted, quality sleep. This may vary depending on age, physical activity, and other environmental factors. However, there’s no escaping/changing that everyone requires at least 7 hours of sleep per night.
  • Bedroom optimization
    • Think about your primary senses and consider those when considering how to optimize your bedroom - sight, sound, touch, and smell.
    • You want to avoid any bright light shining through (car lights from the street, signs, etc.) your windows. Blackout curtains and blinds can work wonders.
    • Eliminate sudden/brash noises/sounds from your bedroom. Those sounds may startle you awake or out of deep sleep. A white noise machine can aid tremendously with this.
    • A supportive mattress, breathable, soft sheets, and a supportive pillow (based on your preferred sleeping position) will help you sleep deeper and longer.
    •  A cooler temperature, while still comfortable (60-67F), goes a long way to ensuring a restful slumber.
    • Essential oil infusers can aid in creating a relaxing atmosphere.
  • Healthy daytime habits
    • Proper amounts of exercise can help tire a restless body and promote an optimized cardiovascular system.
    • Ample exposure to sunlight not only aids in supporting your circadian rhythm but also has a significant impact on hormone and vitamin production within your body.
    • Limit caffeine and alcohol intake. Caffeine, in excess or too late in the evening, can interrupt and delay your bedtime. Alcohol can inhibit restful, rejuvenating sleep.
    • A healthy diet, as prescribed or recommended by your dietitian/doctor, will allow your body to recuperate and rest easily.

Again, optimizing your sleep hygiene is a deep rabbit hole. However, by focusing on these critical areas listed, you’ll see a significant increase in your restful sleep, daily function, and overall health.

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