Should You Track Your Sleep?
At Madsen Medical Integrative Care, we believe that understanding your sleep is vital to your overall health. In fact, we count sleep as one of the major pillars of health! Why is sleep so important to your health? Read on.
When thinking about sleep, we often think of quantity – getting about 8 hours of sleep being the gold standard for adults. But what about quality? Which is just as important as quantity. Certain cycles in your sleep are critical for memory, learning, creativity, healing, immune function, hormone regulation, and so much more!
So how do you know you’re getting the sleep you need, whether quantity or quality? A sleep tracker can give you valuable insights into how your body rests and recovers, helping you and your healthcare team create a personalized plan for better well-being.
Why Track Your Sleep?
Awareness: Sleep trackers help you see patterns you may not notice on your own – such as how long it takes you to fall asleep, how often you wake up at night, and how much deep and REM sleep you’re getting.
Behavior Insights: You’ll be able to spot what habits affect your sleep quality.
Personalized Care: The data from your sleep tracker can guide conversations with your provider, making it easier to develop customized strategies for improving sleep, energy, mood, and even immune function.
Motivation: Seeing your progress over time can be encouraging and help you stay committed to healthy sleep routines.
Early Detection: Some sleep trackers can alert you to irregular patterns that might indicate conditions like sleep apnea or insomnia – allowing for earlier support and intervention.
How to Track Your Sleep
Price range: $30 - $300+ (some devices require a monthly or annual membership)
Key Sleep Benchmarks To Track
Total Sleep Hours: 7-8 hours per night for adults
Number of Awakenings: Aim for zero awakenings
Sleep Schedule Consistency: Bed and wake time within 2 hours. For example, if you regularly go to bed at 10 pm, try never to go outside a 9 am - 11 pm window.
Sleep Stages
Light/Core Sleep (Stages N1 & N2): 60-70% of total sleep
Deep Sleep (Stage N3): 13-20% of total sleep (critical for insightful thinking, recovery, muscle repair and immune function)
REM Sleep (Stage N4): 15-25% total sleep (supports memory, creativity, and learning)
Sleep cycles typically repeat 4-6 times each night, lasting 60-90 minutes each time.
Why Sleep Matters
Lack of quality sleep can:
Prevent fat burn: Reduced calorie burn and weight loss)
Causes chronic inflammation: Raising the risk of cancer, heart disease, stroke, dementia, and diabetes.
Suppress brain function: Memory, learning, and decision-making can drop significantly – even losing 19 hours of sleep equals the cognitive impairment of being legally intoxicated!
Trigger micro-sleeps: Momentary lapses in awareness that can affect daily functioning and safety.
Common Sleep Disruptors
Sleep disorders like sleep apnea, narcolepsy, and restless legs.
Neurological conditions like Parkinson’s and Alzheimer’s
Certain medications like antidepressants, antihistamines, and blood pressure medications
Substance use near bedtime (alcohol, caffeine, nicotine, marijuana)
Eating heavy meals within 3-4 hours of sleeping
Studies of U.S. eating patterns show that Americans eat 11 times per day, and only 25% of food is eaten before noon; 35% is eaten after 6 pm.
Lack of regular physical activity
Stress and anxiety
Poor sleep hygiene (lights, screen use, noise, warm temperatures, or uncomfortable sleeping conditions)
Inconsistent sleep and wake times
Special Focus: Sleep Apnea
It is estimated that 30% of U.S. adults have sleep apnea, with 1 billion people worldwide suffering from obstructive sleep apnea.
Sleep Apnea is linked to:
Heart disease
Stroke
Dementia
Obesity
Diabetes
Sleep Apnea risk factors:
Loud snoring
Feeling tired upon waking up
Frequent napping
Overweight
Awakening by snoring
Male over 50 years old or neck size greater than 16 inches
If you have any risk factors for sleep apnea, talk with your provider about a sleep evaluation.
Your Action Plan
Small changes today = big health wins tomorrow!
Track your sleep and keep a food diary to identify patterns.
Rule out sleep apnea and other sleep disorders (if needed).
Optimize your bedroom
Bedrooms = no screen zones
Use blackout curtains
Set your thermostat to around 65 degrees for sleep times.
Use earplugs or a white noise sound machine.
Swap out any uncomfortable pillows, linens, or mattresses.
Create a nighttime routine
Dim lighting in the evening to trigger melatonin release
Destress (consider light yoga or stretching, prayer or meditation, baths, reading, or journaling)
No screens within 1 hour of sleep time
If you cannot fall asleep or wake in the night for more than 20 minutes, get out of bed. Keep the lights low and engage in a calming activity until you are ready for sleep.
Quality sleep is not a luxury – it’s a necessity for longevity and healthy living. Let’s work together to track your sleep and build a healthier, more energized life!
