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Personal Wellness: Sleep
micfijasan Health, Fitness, Food DK30 Fall 2021 1 0
Description
I’m looking to establish a proper sleep schedule, as all I know is that in not getting near the recommended 7 hours. I have 3 goals: 1) establish a way to consistently and accurately track my sleep, 2) set up rituals that I can commit to, 3) improve when I “shut down” for the day.
Recent Updates
Week 2 Update: Added a separate sheet that lists the morning and evening “rituals” I’d like to perform; I’ve also begun marking them with a 1 or 0 depending on whether I performed them or not. For sleep, my average improved to just under 6 hours/night. While not officially recorded, I’ve noticed my shutdown times have struggled to end before 11:30, which I think has led to some of the slower times.
New goals for this week: Better monitor my “shutdown” time. Starting goal is by 11pm. For rituals, I’d like to add a morning meditation as a new habit, as it was absent from my routine last week. Final “stretch” goal, include a bit of reading before actually going to sleep; this will be contingent on meeting my shutdown time goal.
Week 1 Update: Was able to set up a tracking system by having Alexa record my sleep time and wake time if applicable. Values are then transferred to Google Sheets on weekends. Baseline to improve upon is 5 hours of sleep/night. Morning and night rituals added to second sheet. Current goals intentionally ambitious, just looking to track for now.
Estimated Timeframe
Oct 29th - Nov 26th
Week 1 Goal
Milestone: Sleep tracker Takes into consideration “shutdown” time, time to sleep, time to wake Should be easily accessible when groggy and hard for me to miss Maybe get some help from Alexa
Week 2 Goal
Milestone: morning and night rituals Ideally would fit in with sleep tracker Morning: TBD Night: TBD
Week 3 Goal
Maintain records from previous weeks and adjust if necessary. Possibly integrate a “sleep score” to help push improvement Percent of tasks in rituals, hours slept, sufficient “shut down” time, etc
Week 4 Goal
Commit to improvement and continued use of sleep tracker. Publish results to site.
