Should You Track Your Sleep? Here’s Why I Do (And Why It Might Help You, Too)


Recently, my husband sent me an article about tracking sleep. His question was simple: “Should you?”

I’ll be honest-I was a little annoyed. After all, I already track my sleep, my steps, my minutes in daylight… I’m a tracker! But does it run my life? Nope. Should it run yours? Absolutely not. Still, I believe there’s real value in knowing your health metrics, at least occasionally-especially if you’re riding the struggle bus when it comes to energy.


You might think you’re getting enough sleep. But if you actually track it, you might discover a different story. So, why do I think tracking sleep is important? Let’s break it down.


Why Track Your Sleep?


Knowing your average sleep hours and how much time you spend in each sleep stage can help you figure out how to support your body so you wake up truly rested. Both deep sleep (slow-wave sleep) and REM (rapid eye movement) sleep are essential for overall health, but they serve different, equally vital functions. One isn’t more important than the other-a healthy sleep cycle requires a balance of both.


Deep Sleep: The Body’s Repair Shop

Key Functions: Physical repair, immune function, energy recovery

If You Lack It: More fatigue, weakened immunity, poor physical health


REM Sleep: The Brain’s Tune-Up

Key Functions: Memory, learning, emotional processing, brain health

If You Lack It: Memory issues, mood problems, higher dementia risk


Your body cycles through both stages multiple times each night. Deep sleep dominates the first half, while REM ramps up in the second half.


How Much Sleep Do You Need?

Deep Sleep: Aim for 1–2 hours per night (about 13–25% of your total sleep). For example, if you sleep 8 hours, that’s roughly 60–120 minutes of deep sleep.


REM Sleep: Aim for 90–110 minutes per night (about 20–25% of your total sleep).

If you wake up feeling unrefreshed or mentally foggy despite getting enough hours, you might not be getting enough of one of these stages.


How to Improve Deep Sleep

-Consistent Sleep Schedule: Go to bed and wake up at the same time every day-even weekends.

-Optimize Your Environment: Keep your bedroom cool, dark, and quiet. Consider white or pink noise.

-Limit Caffeine & Alcohol: Avoid caffeine in the afternoon/evening and limit alcohol intake.

-Manage Stress: Try deep breathing, meditation, yoga, or progressive muscle relaxation.

-Bedtime Routine: Wind down with calming activities like reading or a warm bath.

-Limit Screen Time: Avoid screens at least an hour before bed.

-Exercise Regularly: Moderate activity helps, but avoid intense workouts right before bed.

-Eat Well: High-fiber foods (fruits, veggies, whole grains) can boost deep sleep. Skip heavy meals before bed.


How to Improve REM Sleep

-Regular Sleep Schedule: Consistency is key for all sleep stages.

-Limit Alcohol & Caffeine: Both can suppress REM sleep.

-Stress Management: Mindfulness and relaxation exercises help.

-Exercise: Aerobic activity increases REM (just not right before bed).

-REM-Friendly Diet: Foods rich in magnesium (spinach, almonds), tryptophan (turkey, bananas), and omega-3s (salmon, walnuts) support REM sleep.

-Optimize Your Environment: A comfortable, quiet, dark room helps all sleep stages.

You’ll notice a lot of overlap-what’s good for deep sleep is often good for REM sleep, too!


Other Factors That Affect Sleep

Sometimes, sleep struggles go beyond habits. Issues like mouth breathing, being overweight, restless leg syndrome, gut infections, hormonal imbalances, shift work, and certain medications can all impact your sleep quality. If you suspect any of these, talk to your doctor-they can help you find solutions so you can finally get the rest your body and brain crave.


Here’s to Your Healthiest, Most Restorative Sleep Yet!

Whether you’re a tracker like me or just curious about your sleep, a little awareness can go a long way. Here’s to waking up refreshed, recharged, and ready for whatever the day brings!