December 2017 Sleep Check-in

My November sleep check-in fell short of my target of 7-hours, so I was hoping to rally stronger in December to close out the year-long experiment.  Let’s see how I did for December.

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10/31 times (December 1st was cut-off on the far left of the image)

Success!

I managed to hit my target of 10 nights, but only just barely.  This is thanks in large part to my time off from work from December 23rd through the end of the year (5/9 nights).  One item of note is that I also managed to get 3 nights on the 14th, 16th, and 17th (Thursday, Saturday and Sunday), which is unusual for me.

On the other hand, I still had long stretches of time where poor bed-time habits and a lack of routine caused me to fall short of my target.  My lack of intentionality nearly lost me the challenge for another month.  This has been a persistent problem with the sleep challenge all through 2017, which suggests a lack of priority in sleep overall (though I’ll leave that reflection for the 2017 Sleep Review).

At the very least, it feels good to close 2017 and kick off 2018 on a positive note.

Happy New Year!

Ryan

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November 2017 Sleep Check-in

My stats from the October sleep check-in were below my target, so I was hoping to get things back on track for the month of November.  Let’s see how I did.

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7/30…

Double-ouch!

Not only did I miss my target again, but I did poorer overall than October (8 of 31).  Sadly, this is less an issue of poor quality sleep (you can still see a fair number of nights where I was really close to the target line, suggesting I was in bed for at least 7-hours, but I had disturbed sleep), and more a problem of me not having a solid night-time routine.  This time last year, my problem was that I couldn’t tear myself away from the internet at a reasonable time (remember when I used to shut-off my internet via timer?), whereas this year my problem is that my partner and I don’t get ready for bed at a decent time, and then stay up chatting passed 11pm.

I know that I will be doing better in December since I’ll have time off from work before and after Christmas, which will make up the bulk of the time I hit my sleep target.  Still, I should strive to hit more nights during the work-week, rather than leaving it up to the weekends to catch up on sleep.

Stay Awesome,

Ryan

October 2017 Sleep Check-in

After missing my target by one night in September, and doing a quarterly check-in, I was hoping to get things back on track for October in terms of sleeping.  Let’s see how I fared.

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8/31 – Ouch…

Yep, I failed another month.  This was entirely because I was not intentional with my sleep habits.  I didn’t think about going to bed on time, and I didn’t make any effort to structure my evenings around winding down at a reasonable time.  It’s starting to show, too.  I’m finding that as of writing, I generally feel a bit more tired and groggy during the day.

This doesn’t mean it was all bad or completely negligent on my part.  From the above chart, you see many stretches (Oct 4-7, 16-21, etc), where I was consistently not going to bed at a decent time, but you also see instances where I just barely missed the 7-hour bar.

The restless sleeping seems to be an issue for me, and I’m not entirely sure what is causing it.  There are a few issues that could be contributing to it, such as the dog jumping on the bed during the night, or perhaps my weight is giving me some form of undiagnosed sleep apnea.  Whatever the cause, it does have an impact on my sleep targets: I am down for 7-hours or more, but I am logging less than 7-hours of sleep.

However, this is shifting the blame a bit to soften the blow.  The truth is, for every instance where I just barely miss my target, there are at least two nights where I didn’t have a proper shutdown before bed.  Fixing those errors should be my priority, not making excuses.

Stay Awesome,

Ryan

Quarterly Sleep Review: July-Sept

Back in May, I thought I’d give a sleep update for that quarter to see what kinds of trends would shake out when taking a longer view of my sleeping habits.  I missed the opportunity to give an update for the April through June span, so instead I’ll skip it and give the update for July, August, and September.

In the first quarterly sleep review, I was showing some pretty terrible numbers, with an overall success rate of 25/120 days, or 20.8%.  Let’s see where we are now.

Jul-Sep sleep

Here, we see a much better hit-ratio.  Between the months of July and September, I hit my target two out of three months, for 31 out of 92 days, or 33.7%, a more than 10% jump in sleep.

Some of my success in this quarter is because I’ve tried being more conscious of my sleeping habits, though I will admit that I still don’t do a good job of maintaining a night-time routine to get myself into bed at a decent time.

The sleep results for each of the days of the week are somewhat consistent from the last quarterly update, with the most sleep occurring Sundays, where I’m usually not up late and I can sleep in the next day.  Thursday continues to be a bad day for sleep since I’m still working at the bar Wednesday night’s.

The biggest improvement that was unexpected was my Saturday sleeping.  As I noted in the last quarterly update, Saturday’s typically suffer because I work at the bar, and so being up late usually means I won’t get a full 7-hours in.  In this quarter, I have fixed that issue somewhat, though admittedly not intentionally.  My best reason to account for this change is that I often take early cuts at the bar when we have lower patron turnout, so I’m able to go to sleep earlier than I otherwise would have.

A final caveat on my sleep results is that my July and August results are good because of the vacation I took from work.  The two weeks off between July and August meant I was able to keep a regular sleeping schedule, go to the gym twice per week, and have time with my partner, all while still being able to get work done from my to-do list.  That two-ish week period is a little bit of a deviation from the norm, which resulted in a higher sleep ratio for the month.

All in all, I’m happy with the results, and am looking forward to the next quarterly sleep review to close out 2017’s sleep tracking.

Stay Awesome,

Ryan

September 2017 Sleep Check-in

Despite the missing data in August’s check-in, I was able to meet my 10-night target for the month.  This month I just barely missed my 10 nights target.  I had hoped to get the last night on September 30th, but sadly I had stuff to do Saturday morning that got me up earlier than I would have liked.

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9/30

 

One thing I noticed is how poorly I sleep when I have a head cold.  This may be obvious to people, but it wasn’t until I saw it graphed out just how much of a toll it takes on sleep when your body is trying to recover.  Not only that, but I saw the benefit of using cough medicine at night, where in the days before I took it, my sleep was disturbed fairly regularly, whereas after I started taking medicine, I was able to get longer periods of sleep in before I became restless.

Check out my stats from Monday, Tuesday, and Wednesday (pre-cough medicine) versus Thursday night (post-cough medicine):

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23 times restless, 46 minutes awake/restless

 

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16 times restless, 31 minutes awake/restless
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9 times restless, 17 minutes awake/restless
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7 times restless, 14 minutes awake/restless

On Thursday, I felt more rested after taking cough medicine at night despite having less sleep overall.  It just goes to show how important it is to maintain uninterrupted sleep cycles.

Stay Awesome,

Ryan

What You Say “No” To

Last week I discussed some thoughts on being busy.  Near the start of the post, I made an off-hand comment about why I’m typically busy:

It’s often less of an issue of seeking achievement, and more the result of me absent-mindedly saying “yes” to obligations without regard to the impact it has on my time and calendar.

This is the perfect example of an answer to those interview questions of “what is a weakness of yours?”  It took a lot of self-reflection to realize that a lot of stuff I do is less because it fits within a plan, and more because it sounded like a cool thing at the time.  It was a habit I formed when I was single and life was simple.  However, as things started piling up, it made it really difficult to prioritize.  The most important things in my life (love, sleep, exercise, etc.) end up taking a back seat to those things that seemed cool when I said “yes” to an ask.

I was watching a video from Jon Call, aka Jujimufu on YouTube, and he was discussing email tips that he uses to stay organized.  However, around the 3:30 mark of the video, he drops a fascinating insight:

“If I said yes…, I’m basically saying ‘no’ to (my wife) Sam, I’m saying ‘no’ to (my friend) Tom, (and) I’m saying no to you guys…”

Whether you are talking about your email inbox, your work, or the important people in your life, it’s important to reflect on what you are saying “no” to when you decide to say “yes.”  It’s a hard lesson that I am still struggling with, and I’m thankful with how patient my loved ones have been.

I invite you to reflect on your own life: what are you saying “no” to?

Stay Awesome,

Ryan

 

August 2017 Sleep Check-In

It’s sleep check-in time!  After the progress I made in July, I was curious to see if I could both hit my target 10-times, and if I could hit it intentionally, rather than the result of vacation rest.

There was a hiccup in my plans, though, as I had to finally retire my old Fitbit unit when the patch job I used to keep the band from separating from the hardware gave out again.

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When the unit started showing signs of damage from the band coming apart last year, I had notified Fitbit’s customer service and they sent me a replacement unit.  The watch itself wasn’t damaged, so I used glue to repair the band and continued to use it.  However, over time the adhesive wore off, and I figured it was time to make the switch.

That wasn’t the hiccup, though.  The problem I had was that I didn’t do a final sync to transfer data from the unit before I deleted the unit from my phone and synced up the new device.  As a result, I lost about a week’s worth of data.

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11/31

The unfortunate result is that 5 days of data is gone.  Of the missing days, I think I can charitably say that I hit 7-hours or more of sleep once (on a Sunday).  However, without the data to show for it, I’ve decided to live with the loss.

Nevertheless, of the data that remains, I hit 11 nights of sleep for the month, hitting the target I set for myself!  A small disclaimer that deserves to be mentioned: my vacation from work spanned the last week of July and the first day of August, meaning that the first day of the month where I hit over seven-hours of sleep was during vacation time.  Similarly to last month, I don’t consider this typical as I’m trying to be intentional with my sleep schedule while juggling my various responsibilities.

Regardless, I consider this a successful month and am looking forward to carrying the momentum forward into September.

Stay Awesome,

Ryan