Increase your productivity by improving your sleep efficiency . What is sleep efficiency and how do you calculate yours?
In this article I explain the meaning of sleep efficiency and the way you can calculate it for yourself. A bit of a theoretical article so. The following article is more practical and will be more focused on increasing your sleep efficiency.
An older article about snoozing already provides a very good and effective way to improve your sleep efficiency , or sleep effectiveness . In that article you can read that, and whystop snoozing is a very logical first step to improving your sleep efficiency!
What is sleep efficiency?
What does this term mean exactly? In fact, here I can be quite short. Slave efficiency is simply the effectiveness, or quality , of your sleep. This sleep effectiveness is a number, expressed as a percentage, indicating how effective you sleep. It is generally assumed that a sleeping efficiency of 85% or higher is a healthy number. Over 90% and you can really speak of a more effective sleeper!
Sleep Effectiveness is the total time you actually sleep, of the total amount of time spent in bed. So the total time in bed, minus the wake up.The time you wake up before falling asleep + all the time you wake up wakes up in the meantime. I also count on the time you’re snoozingbefore you get out of bed. This because you’re no longer in a deep effective sleep when you’re snoozing … if you’re already sleeping.
Snooze time has to count on morden!
Calculate slave efficiency
It’s a very simple calculation. The easiest thing is to express the times and calculate in minutes. This is the easiest way to calculate.
You spend the total time spent in bed (TIB) , taking it from the total number of minutes you woke up (including snooze time). Then divide this number by the total time in bed (TIB so) and multiply this by 100. Now you have the percentage that indicates how much percentage of total time spent in bed you have actually spent sleeping … or your sleep efficiency! (for the night in question).
Tip Between: Get a little relieved by estimating the time you wake up before falling asleep. Keeping the alarm clock until you fall asleep does not help!
Most interesting is to know what this percentage is average over a longer period. You can do this by keeping the above information in a log.The longer, the more efficient and more qualitative this number is. (In this case, just add all percentages and share by the number of nights).
Looking at the alarm will not help you
You go to bed at 23:00 and get up at 6:30, it took about 20 minutes to fall asleep and you woke up twice you had to go to the toilet once.Together they were 15 minutes. In the morning you had the alarm clock set at 6:00 so you could snooze for another half an hour! The total time in bed is 7.5 hours (450 minutes). The total time of waking up, including snoozing, is 20 + 15 + 30 = 65 minutes.
450 – 65 = 385
385/450 = 0.8555
0.8555 x 100 = 85.55%
In the example above you can speak of healthy sleep efficiency (provided that this percentage would represent an average for a longer period). However, there is room for improvement! What would you do with your sleep efficiency if you simply stop snoozing and just turn the alarm clock at 6:30?
The total time of wake is only 35 minutes!
450 – 35 = 415
415/450 = 0.9222
0.9222 x 100 = 92.22%!
In the second example, a drastic improvement has been made! You can even speak of a very good sleeper! Of course, you can choose to go to bed for a half an hour later, you win half an hour of free time and still fall into the category of healthy sleeper.
There is time to win!
Improve sleep efficiency
Here, therefore, already a first tip for improving your sleep efficiency. There are of course more. The most beautiful thing is, of course, if you know both your sleeping efficiency and at the same time reducing your total time in bed! In the following article you will find more practical sleeping tips for improving your sleep efficiency!
Do you want more? Download free my ebook Effective Sleep . This book describes the basis of a good night’s sleep based on 5 key factors.Do you want to deal with it even more seriously? Then I recommend looking at the 7 Steps Method of Sleeping. It has been a paid product, but proved to be very effective in remedying sleep problems and improving sleep quality.