This is Part 2 in our series on sleep following submissions from users who are after that elusive perfect night’s slumber. We put your questions to Synergy Health's resident brainiac (read as: the guy with a degree in human physiology) for his hot take. While there is much he doesn’t know, he is generally pretty good at finding the answer for us.
Looking for Part 1? Click here
So, without further ado, here are more of your sleep questions answered.
Should we track sleep?
Great question! Technology, and especially wearable technology, has come along in leaps and bounds in the last few years, offering insights into not just the quantity of sleep we are getting, but also the quality of that sleep. Whether it is FitBit, Garmin, Oura, or Whoop (and a host of other wearables and sleep trackers), wearables offer us insights into the likes of our deep sleep, REM sleep, light sleep, awakenings, and breathing, etc. There was once a time when such data could only have been obtained in a sleep lab.
Sleep tracking in one wearable form or another has been around for the past 10-12 years, improving year on year in its accuracy and quality. But over that same period of time we need to ask, is our sleep getting any better with all this data?
Gathering data and information can be an important part of creating awareness and changing habits, but data by itself doesn’t automatically lead to a change in behaviour. You have to know what to do with the data you are collecting. You have to know how to create action from this awareness.
Many of the wearables do offer insights based on the data collected, and are increasingly deploying artificial intelligence to help with the interpretation of the data and creating suggestions regarding potential changes in behaviour. However, it is not uncommon for those with good sleep hygiene to have their current habits reinforced by the information from the wearables and for them to rave about how great their sleep tracker is, whilst those with poor sleep hygiene won’t like the feedback they are getting from their device, and rather than change are likely to just stop using the wearable.
So, perhaps we can reframe this question to “if you did decide to track your sleep, what are you prepared to do differently based on the data collected?”.
More broadly, there are pros and cons to both tracking and not tracking sleep. It is important to highlight that tracking sleep doesn’t need to involve wearable technology. Whilst it is certainly convenient and impressive in what it can do, it does come at a significant cost (either up front or over time for those sleep trackers such as Whoop, whose analytics run on a subscription model). One can easily track sleep with a pen and paper, noting such things as sleep duration, how the sleep felt, how you felt upon waking, how you felt later in the day, what you ate or didn’t eat, what you did in the hours before bed, etc.
In many ways, this qualitative data offers more insights than the quantitative data but, again, only if you are prepared to make changes based on these insights. For those who really want to nerd out, you could combine the quantitative data collected from a wearable sleep tracker with the qualitative notes of your pen and paper, electronic notes, or spreadsheet (for the super geeks out there).
Outside of creating awareness and motivation for change, tracking sleep over time can help identify patterns, such as which factors help facilitate a good night's sleep, and which factors can negatively impact sleep. For example, you might notice that you always sleep more deeply after strength training, or that you wake up in the middle of the night on days that you don’t eat a lot of carbohydrate during the day.
Perhaps the biggest con for using wearable sleep trackers is their questionable accuracy — that you can wear two, three, or more wearable sleep trackers and struggle to get them finding common ground goes some way to indicating their accuracy. Or at least, through using different methods, and applying different algorithms, each one can arrive at very different conclusions.
One way to overcome this is to rely less on them being absolutely accurate on any given day, and more on them being relatively accurate over time. That is, between one day and the next the error rate is going to be higher than the trend in data collected over say, 30 days.
As previously mentioned, the cost can be a major drawback. Some of the wearable devices have a high upfront cost — sometimes running into $1000 plus flagship cell phone territory. Others (such as Whoop) offer a “free” hardware device but you have to pay a monthly subscription to get the data collected, analysed, and interpreted. Without this subscription the device itself is just a bracelet.
The final con is the fact that wearing a sleep tracker might actually make your sleep a whole lot worse. Constantly monitoring sleep metrics may lead to obsession or anxiety about sleep, which can ironically disrupt sleep patterns.
There is a saying that what gets measured gets managed, and certainly, if you want to change and improve some aspect of your sleep you would be served well understanding some aspect of your sleep as it is now. Whilst tracking your sleep has become synonymous with technology and wearable sleep trackers, that doesn't have to be the case. Tracking your sleep can be done very simply with a pen and notebook.
What role can technology play in improving our sleep?
In our increasingly digital world, where technology permeates nearly every aspect of our lives, it's easy to believe that the solution to our sleep woes lies in the latest gadgets and apps promising to track, analyse, and optimise our slumber. However, there's a compelling argument to be made for embracing a low-tech approach to improving sleep, one that prioritises simplicity, intuition, and a return to natural rhythms.
Before we dive too deep into what will likely come across as a very contrarian perspective, let’s first unpack what sleep-related technology includes. We have already touched on wearable sleep trackers in our answer to the question above, so we won’t belabour that point. But there are many other forms of technology being deployed in the bedroom, and we don’t mean adult sex toys — we’ll leave that one alone just now.
A good proportion of this technology are modern revamps of sleep aids which have been used for decades. Some examples include:
- White Noise Machines: These devices produce continuous, soothing sounds like rain, ocean waves, or ambient noise to mask disruptive sounds and create a calming environment conducive to sleep.
- Smart Lighting Systems: These systems allow users to control the brightness and colour temperature of their lights — mimicking natural light patterns to regulate circadian rhythms and promote better sleep-wake cycles.
- Smart Mattresses and Sleep Monitors: While not traditional sleep trackers, smart mattresses and sleep monitors use sensors embedded in the mattress or bedding to monitor sleep quality, track movement, and provide personalised insights and recommendations for improving sleep.
- Temperature Regulation Devices: Temperature-regulating devices such as cooling pillows, mattress pads, or fans help maintain a comfortable sleep environment by reducing overheating and promoting better sleep quality.
- Sleep Aids: Various sleep aids such as weighted blankets, sleep masks, and specialised pillows are designed to enhance comfort and relaxation, facilitating deeper and more restful sleep.
- Wake-Up Lights: These devices simulate the gradual increase of natural light to gently wake users from sleep, mimicking the sunrise and helping to regulate circadian rhythms and promote a more natural waking experience.
- Smart Home Automation Systems: All singing, all dancing smart home systems allow users to automate and control various aspects of their sleep environment, such as adjusting thermostat settings, closing blinds, or playing relaxing music to create an ideal sleep environment tailored to individual preferences.
These technologies, individual or in combination, can offer a lot when it comes to supporting our sleep, especially where there are large mismatches between how our physiology would prefer us to be sleeping, and constraints in our environment and lifestyle over which we have limited or no control.
For example, if your schedule requires that you have to wake up before the sunrise (at least for a significant portion of the year), then a sunrise lamp can be a game changer [having used one for over a decade I can vouch for it being a game changer and a much more relaxing way to wake up than an audible alarm clock – Ed]. With our reliance on / addiction to the use of blue-light devices prior to sleep each night, the development of blue-light blocking glasses (that don’t look like old school Blue Blockers) can be helpful.
With increasing urbanisation and higher population densities in urban areas comes more noise at night from the likes of traffic, construction, and others going about their 24/7 lives. Blocking these sleep-disturbing background sounds with white noise machines and apps, with everything from a babbling brook to rain on the roof sounds, can definitely be helpful.
And with a deepening global warming crisis generating hotter and stickier nights more frequently, technology which helps cool rooms, and even individually water or air-cooled mattresses, will prove to be a godsend for those who can afford it.
So, there is clearly a case to be made for some tech in the bedroom.
But there is a certain level of tech exposure which isn’t helpful – especially that which can encourage us to spend more time on blue light devices, even in the name of better sleep.
First and foremost, a low-tech approach to sleep improvement encourages us to disconnect from screens and devices, thereby reducing exposure to the blue light emitted by electronic screens that can disrupt our circadian rhythms and hinder the production of melatonin — the hormone responsible for regulating sleep-wake cycles. By eschewing the use of smartphones, tablets, and laptops before bedtime we create a conducive environment for restful sleep, free from the distractions and stimulations of the digital world.
Furthermore, a low-tech approach encourages us to rely on our innate biological signals and rhythms to guide our sleep habits. Rather than entrusting our sleep patterns to algorithms and data analytics, we tune into our bodies' natural cues for hunger, fatigue, and relaxation. This intuitive approach to sleep allows us to develop a deeper understanding of our individual sleep needs and preferences, empowering us to make informed decisions about our bedtime routines and sleep environments.
Big obvious caveat here however – we can only tune into our innate biological signals and rhythms when we are tuned out and disconnected from our hyper-distracting tech. It is the ‘camping effect’, where you go camping in a place with no data coverage (a diminishing number of places), the sun goes down, you have an evening meal, perhaps in front of a fire pit, and you are soon sleepy and ready for bed – at 7pm!
A low-tech approach emphasises the importance of establishing consistent sleep habits and routines. Instead of relying on sleep tracking devices and apps to monitor our sleep duration and quality, we prioritise regular bedtimes, relaxation techniques, and a calming analogue pre-sleep routine to signal to our bodies that it's time to wind down and prepare for restorative sleep. By creating a consistent sleep-wake schedule we synchronise our internal clocks with the natural rhythms of day and night, promoting more restful and rejuvenating sleep.
Moreover, such a low-tech approach to sleep improvement fosters a sense of mindfulness and presence in the bedtime experience. Rather than passively tracking sleep metrics on a screen, we actively engage in rituals and practices that promote relaxation and tranquillity such as meditation, deep breathing exercises, or gentle mobility work. By cultivating a mindful awareness of our thoughts, emotions, and bodily sensations we create a more serene sleep environment conducive to deep and restorative rest.
In conclusion, while high-tech solutions to sleep improvement may offer convenience and novelty (papering over the cracks in our poor sleep habits), a low-tech approach offers a return to simplicity, intuition, and mindfulness in our pursuit of better sleep. By disconnecting from screens, tuning into our bodies' natural rhythms, and prioritising consistent sleep habits over data collection, we can reclaim a more restful and rejuvenating slumber.
I have heard some people say napping is helpful, while others say it can interfere with our regular sleep. Which story is true?
Both.
Neither.
It depends.
Context matters.
The answer to this question lies at the intersection of many individual factors, including age/stage of life, work hours, life constraints, needs, and wants. There is also a very large dose of personal preference in there.
Some people might want to nap, but their life and work constraints mean they can’t.
Others might not be the napping type, but that doesn’t stop them falling asleep on the couch on a lazy Sunday afternoon if they have burnt the candle at both ends in the days prior.
Napping, perhaps unfairly, has been associated with sleep, when it might be closer to the truth to say that each is somewhat distinct from the other. We need a good analogy.
Let’s say your computer or smartphone is running slow and being a bit glitchy. One option is to perform a system refresh — fragmented files get consolidated, and temporary files no longer needed get deleted. During this refresh, you won’t be able to use the computer, but once complete, the whole system will run better. If you don’t run this refresh, the speed and capacity of the system will quickly degrade.
This is you and sleep. Your internal systems are reset and refreshed. Memory files consolidated and recycling bins emptied.
Now, rather than running this full, longer refresh you decide you just want a quick and easy way to improve performance, you could perform a power cycle — turning the system off and then restarting. Performing this doesn’t do the deeper consolidation and clean out, but it is enough of a reset to gain a quick bit of performance improvement.
This is napping. You don’t (or shouldn’t) enter the deeper stages of sleep and may not even feel like you are asleep at all.
The ‘architecture’ of sleeping and napping is quite different. Where sleep is repeating 90-minute cycles consisting of several different phases within each cycle, a nap is much shorter and doesn’t tend to go through these phases. If it is stage 2 sleep where we are truly asleep (lose all sense of being awake, in a bed, in a room), then a nap might only be a deep stage 1 or a light stage 2, lasting for only 20 minutes or so.
Where the confusion begins regarding whether naps are beneficial or not seems to largely be when a nap turns into sleep. You are feeling tired and underslept, and so you try to have a short nap, but in being so tired you quickly dive into stage 2 sleep and beyond — much deeper sleep than a nap.
If you are lucky, you can ride this out until you wake up naturally, most likely after 90 minutes to 3 hours (1-2 full sleep cycles). But if you get pulled out of this deeper sleep,after say, 30 minutes, you’ll experience a phenomenon known as sleep inertia where you will feel groggy and worse than had you not tried to nap in the first place.
Our advice?
- If you have the ability to take short 20-minute naps and enjoy/benefit from them, then have at it.
- If you need much deeper levels of sleep, then go to bed earlier (keeping your wake-up time about the same). If you are persistently tired, then explore the reasons why and try to address the underlying issues.
- Napping – 20 minutes or less
- Sleeping – In multiples of 90 minutes up to 7.5-9 hours per day for healthy adults.
Source: Synergy Health Editorial Team
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