Sleep Interventions and Tracking

The sleep optimization program has 4 specific interventions each one intended to improve your sleep and get you the most restful night possible.  We present them in a particular order, but they do not need to be thought of this way.  Some of these interventions are better for particular problems related to sleep.  For example, if you have difficulty falling asleep, then the caffeine and meditation interventions are the most ideal interventions.  But if you only do those, you may still not get the full restful 8 hours of sleep that we are hoping for in the program.  You will need to follow those interventions with the ideal bedroom environment intervention and particularly the timing intervention to get to that ideal, consistent night of sleep.

An overview of the sleep optimization program is shown below:

	Caffeine	Alcohol	Temperature	Light	Meditation	Exercise
Duration	++	+/-	++	++	+	++
Latency	+++	+/-	++	+++	++	+
Restlessness	+++	+++	+++	++	++	++
REM Sleep	+	+++	++	+	+/-	+
Deep Sleep	++	+++	++	+	+/-	+++
Timing	+++	+/-	++	+++	+	+/-
Efficiency	+/-	++	+++	++	+/-	+/-