The Formula for Quality Sleep

So, after I quit caffeine 4 months ago, I've experienced several very beneficial effects. Today, I'd like to talk about sleep.

Sleep is one of the primary sources of energy and immunity restoration. Physical energy serves as the foundation for fueling mental, spiritual, and emotional energy. Therefore, living a fulfilling and productive life can be challenging without regularly refilling the tank of physical energy.

I've been observing and testing my new approach to sleep for a few months now, and it's really working. In short, I know exactly how to get quality sleep every night, even with the same or less total sleep duration. This means I wake up feeling great and energetic every day.

Here are the key components of getting quality sleep before we come to the formula itself:

• Engage in some form of physical activity at least every other day.
• Avoid caffeine, especially after noon. This naturally helps me go to bed earlier and sleep more soundly.
• Go to bed before 11 PM, and preferably even earlier. Without caffeine in your daily routine, it's relatively easy to follow this schedule.
• Get as much sleep as needed for a full recharge. Let's delve into this aspect.

I consistently wear my Garmin watch because I do a lot of running, and they're great for tracking such activities. They also monitor sleep, making it convenient to track water intake, stress levels, and more. But the most crucial feature is the "Body Battery," which represents the energy balance throughout the day. It shows how I use energy (exercising, working, etc.) and how I replenish it (through sleep and rest). Through my observations, I've come up with the following formula:

• I'm most effective when I start the day with a "body battery" level above 92%.
• If my "battery" drops below 25% by the end of the day, it's challenging to fully recover with just one night's sleep, as even 8-9 hours don't always provide complete recovery. Often, it takes two nights of good sleep to achieve full recovery.
• If my "battery" is between 25% and 33% by the end of the day, I need about 7.5-8 hours of sleep for a complete recovery of up to 93-98% of the "battery."
• If my "battery" falls between 34% and 45% by the end of the day, I need about 6.5-7 hours of sleep for full recovery.
• If I end the day with a "battery" above 45%, I can feel well-rested even with 6-6.5 hours of sleep.

Based on my evening "battery" level and the required amount of sleep, I plan to go to sleep to wake up refreshed at 6:00.

This knowledge has significantly changed my daily routine. Previously, my energy levels throughout the workweek would steadily decline, and by Friday, I'd be quite exhausted. On weekends, I'd either need a long recovery sleep or return from the weekend still tired.

This is how it used to be. Notice the substantial variation in the quality and consistency of my sleep.

The sleep duration varies a lot

The Sleep Consistency shows the same instability.

Now, my energy levels are more manageable and relatively stable.

I haven't reduced my workout or work efforts, in fact, I get slightly less sleep on average. However, the quality of sleep and energy levels have greatly impacted my life and the enjoyment I get from it. If before, I'd consistently reach the weekends physically drained, now I'm charged and ready to relax and have fun on Fridays or Saturdays because I've maintained my "battery" during the weekdays. On weekends, I can fully recharge after any adventures.

As you can see, my Sleep Score is much more consistent.

Despite many metrics not changing significantly, my overall well-being and daily energy levels have improved significantly and become more manageable.

These are some interesting insights about sleep I gained by giving up caffeine. I believe it can be implemented with other smartwatches which can provide you with similar Body Battery data. Also, every person needs his own sleep duration for perfect recovery. Just listen to yourself, experiment, and apply your findings to improve your life quality.