The PILLO1 Sleep Journal Challenge
Posted by Ray Hall on Tue, Jul 12, 2011 @ 10:49 AM
source: Google Images
In our last blog we discussed the hidden connection between sleep and weight loss; and how being sleep-deprived can wreak havoc on your body- and, your diet plan. Lack of adequate sleep can cause hormonal imbalances which affect your appetite, making it harder to say no to the “comfort foods” or high carbohydrate “energy boost” foods. But getting enough sleep is not just important for those trying to lose weight, it is essential to EVERYONE. Many people think they can just get by, avoid getting enough sleep, and still function just fine during the day. Bad idea for the health conscious in so many ways; and not the recipe to ever reach ones potential. That is why this week we will be discussing a way to EVALUATE your sleeping habits, so you can make healthful CHOICES and make sure you are getting the best sleep possible. It's easier than you think...
The first step to evaluating your sleep is to determine two factors: total time slept and the quality of your sleep. According to WebMD, adults should get between 6 to 8 hours a night per sleep. For sleep to be restorative it must go through all of the normal sleep cycles. If you wake up frequently during the night, you are disrupting the patterns which will change the duration of each cycle. Too much or too little sleep will also disrupt your normal circadian rhythms and also be harmful. The best way to evaluate your sleep is to keep a sleep journal. Sounds complicated but wait, it's really easy. Check this out...
The PILLO1 Sleep Journal Challenge
At PILLO1 we want everyone in the world to have the most optimal restorative sleep to fit their needs and help them be productive. That is why we offer you, readers, a challenge. For part 1, we challenge you to critically evaluate your normal sleep habits for one week and see if you are getting the best quality of sleep possible. For part 2, if you judge that you are not, we challenge you to try PILLO1 and see how it “improves your life through better sleep”. With the proper support of neck and spine with PILLO1, you will see a difference in your depth of sleep as well as the way you feel during the day. Are you ready to take the challenge?
Sleep Journal
PILLO1 Sleep Journal excel sheet
Attached to this blog is an excel spreadsheet template that will serve as your sleep journal, or you are welcome to make your own. In this sleep journal, you will record the date on the left column. You should keep a sleep journal for a week.
1. Record the time you went to sleep and the time you woke up. Subtract the difference to find the time you actually slept, approximately.
2. Next rate the quality of your sleep on a scale of 1 to 10 based on several factors: did you wake up during the night? Did you toss and turn in your sleep? Did you have trouble falling asleep? Once you have a score, record it.
3. Multiply the time you spent sleeping by your quality of sleep score. The ideal number for an adult would be 8 hours of sleep at a 10 quality, giving them a sleep score of 80. Obviously there can be higher or lower scores than this, but this is the ideal score.
4. After you have calculated your score, list in the column labeled “Condition factors” anything which you think may have contributed to your sleep. Ask yourself questions to see if you can attribute your good or bad sleep score to any specific factors. These questions should include the following:
- Did you take any pain or sleep medications before bed?
- Did you drink any alcohol before bed?
- When did you eat dinner? Right before bed, or earlier?
- Did you get any exercise during the day?
- How stressed did you feel during the day?
- What type of pillow do you use? Flat? Contour?
- What was the temperature/lighting of the room you slept in?
The PILLO1 30/40 deal for Blog readers
Here is our new "30/40" deal. If you are not completely satisfied with PILLO1 after sleeping on it for 30 nights, return it and we will only charge you $40.00 as a handling fee plus your return shipping (usually around 13 bucks). We are very confident that you will be one of the 97 percent of our satisfied customers. That's why we can offer this type of promo. And to make this even better!!, if you try PILLO1 as part of the challenge, we will offer you for a limited time, free shipping straight away for participating in our Blog. Enter "freeshipping" in our PROMO code. That's how confident we are that YOU CAN experience the healing and restorative sleep with the right pillow. PILLO1’s unique design and support will help you fall asleep faster, achieve more time in the R.E.M. phase, and increase your circulation during sleep. And PILLO1 is made of renewable, sustainable and breathable talalay latex. For 5 sleep tips from Dr. Raymond Hall, DC, click here. Also, feel free to call our knowledgeable staff with any questions you may have at our toll free number 1-877-4PILLO1 (1-877-474-5561).PILLO1 Sleep Journal excel sheet