Measure and record your resting heart rate first thing when you wake up. The accumulated effect of improved sleep quality across the month will produce a reduction in both blood pressure and your resting heart rate. Extended POOR sleep quality is responsible for 40% of all cause mortality rates.
The goal for the month is to get another 15-30 mins of sleep daily by going to bed earlier. If you work a night shift, you might like to use the polyphasic approach - meaning you sleep multiple times during a 24 hr period.
Don’t forget to use your Challenge Calendar! If you haven’t yet been using your the calendar yet, we encourage you to start now. Download and print your copy here: Get the calendar
Sleep App Tracking
Sleep is about Quality not Quantity. Sleep apps can help you understand the breakdown of Deep sleep vs REM sleep vs Poor sleep. If you have been sleep deprived for sometime, this month is all about getting you back on track.
While we usually lean away from encouraging devices and screens in the bedroom, so that you can track your sleep for this one month, you could have a look at the following:
Perhaps, the most comprehensive, minimal and affordable of all the sleep trackers is Sleep Cycle. It doesn’t use any extra wearable; just the iPhone by your bedside (so that it can track your movements as you sleep) is enough for the app to gather data throughout your sleep cycle.
Using advanced sound technology or accelerometer; the app monitors your sleep. Over time, it gives you insight into your sleeping cycle with interesting measurements that quantify how well you’ve slept.
You can view the in-depth statistics and daily graphs to figure out the real health of your sleep. Moreover, you will also use the built-in camera to measure your heart rate accurately.
Pillow Automatic Sleep Tracker
Pillow has been a top-notch sleep tracker for iOS. The app provides advanced sleep analysis algorithm as per the latest scientific findings.
You can choose from an extensive library of wake up sounds. If you don’t like the available options, you have the freedom to set a song as an alarm from your own iTunes library.
It tracks both the motion as well as sound patterns of your sleep and wakes you up at the right time. Thus, you get up with a refreshed mind and renewed energy.