I took my time off as a chance to do a wee sleep test. For two weeks, for most of the time, we didn’t set an alarm and ended up waking up usually when we were ready.
When I’m working and in my normal routine, my usual hours of sleep are around 10-11pm to around 6-7am. So I usually get 7-8 hours sleep.
Sometimes less (when I can’t sleep or get up early to train), or sometimes more (at weekends when I sometimes don’t set an alarm.
When i was on holiday this time, I used my garmin vivoactive to simply record how many hours I slept.
They say 6-8 hours is ideal, but there’s a test you can do to check what sleep YOU need.
What you do is spend 7-14 days without waking up with an alarm and take the average to see how much sleep you need.
You should spend the first few days getting out of your old sleep routine, and into your natural rhythm.
So that’s what I did, and the results were hardly surprising – I need more than 7-8 hours sleep. (sleep on holiday was magic by the way).
In 10 days, I slept for 91 hours (including 1 nap). That’s an average of 9 hours a night (and didn’t include the day I did sky diving, or the nap I had after that).
Or in the last 7 days, I slept for 62 hours, or an average or 8:51.
I’ll take 9 hours sleep as my ideal then.
So based on that, my sleep times of 10pm – 6am is too short (8 hours).
Fit Girl wakes at 6am, and I’m awake then (and like to train between 630-8am), so I can’t really change my wake up time regularly.
But is it any wonder I’ve been struggling to get up to train early?
So what are my plans to get 9 hours sleep?
I already tend to go to bed pretty early (in bed by 10pm, with 10:22 (22:22) as a warning time to try to be asleep by.
Simple, once I get back into a rhythm at home, if I want to be at my best, here’s the plan:
1. In bed for 9pm, aiming to be asleep for 9:30pm (or before, warning time 21:21).
2. Set a daily alarm on my vivoactive to remind me it’s time to put the devices away and get to bed: 20:30. 3. Charge iPhone (& electronics) downstairs instead of in the bedroom. 4. Read instead of being on Facebook / online.
5. Chart sleep and loosely aim for 8.5-9.5 hrs sleep a night on average.
Finally, I’m reading this book just now:
Night School: Wake up to the Power of Sleep by Richard Wiseman. If ever you want to know why sleep is so important, give it a read.
Oh and if you’re not sure if naps are s good idea, think again. Read the book if you’re interested to find out why. (I LOVE my naps!)