Early this morning while going about my regular routine of coffee, local papers, Google News, followed by Flipboard, I chanced upon an article about sleep. More specifically, secrets on getting better sleep as how expert – sleep scientist Patrick Fuller, an associate professor of neurology at Harvard Medical School personally do.
What I particularly like about this article is how simply it presents the “secrets” to achieving good quality sleep. There’s very little talk on the harms of sleep which was much appreciated. I’ve frankly had enough of facts how sleep impedes focus and brings about a drop in performance; both at work and the physical domain. Bla bla bla. I’m sure you feel it like I do. Lack of sleep, feel groggy. Sleep enough, feel refreshed. Well most of the time at least.
The “secrets” are in your face, requires NO fitness wearables, is completely do-able, yet rarely adhered to.
I’m listing the 8 secrets here for anyone who’s interested. Click here to read the entire article posted on Science Alert.
- Wake up at regular hours
- Avoid stimulants (coffee etc) past mid-day
- Exercise daily
- Avoid evening booze
- Set sleeping mood
- Avoid screens an hour before bedtime
- Sleep at regular hours
- TRY to stick to the routine
Fitness wearables have been trying to make sense of our sleep quality for the longest time. I use the word “try” as the algorithms adopted by these fitness trackers are benchmark-ed against that of a Polysomnography conducted in a sleep lab.
Both Fitbit and Polar have done in house studies and produced their own versions of sleep tracking called Fitbit Sleep Stages and Polar Sleep Plus respectively. Personally I can do tests with chest strap HR monitors when comparing optical HR sensors but I’m clueless when it comes to sleep. It’s just so complex I have difficulty understanding how a tiny fitness band can do what a plethora of lab equipment is supposed to do in a sleeping lab. So I usually take the readings with a pinch of salt.
For the longest time we’ve subscribed to the 10,000 steps mantra before that underwent scrutiny. Then came optical HR sensors which offered convenience but pales in comparison when pit against a chest strap HR monitor. Sleep is still very much open for debate. One thing’s for sure, sleep tracking from fitness wearables will be scrutinised and questions will be thrown up.
Until then while you wait for the dust to settle, TRY to adopt Patrick Fuller’s secrets to better sleep which can be done immediately for the low price of …nothing.
Source: Science Alert