OK! Day 1 and the first pair of questions answered. If you are late to the recovery assessment party- no worries! Feel free to start now by answering the questions from yesterday and today.
FIRST: Yesterdays results. IMPRESSIVE sleep habits from the group! In terms of total sleep time 8% more than 9 hours, 62% between 7-9 hours, and 30% between 5-7 hours. NO ONE reported less than 5, which is really good to hear. With respect to sleep quality, 38% stated that they wake up 0-1 time per night with 31% for both 2-3 times and 4-5 times… and again no one in the lowest quality range.
SECOND. The point allocations from your answers yesterday. Reminder… we will be adding up our recovery score throughout the week.
Q#1: How many hours of sleep do you typically get each night?
A. more than 9 hours = 8 points
B. 7-9 hours = 10 points
C. 5-7 hours = 5 points
D. fewer than 5 hours = 0 points
Q#2: How many nights per week do you typically have lower quality sleep?
A. 0-1 night per week = 10 points
B. 2-3 nights per week = 7 points
C. 4-5 nights per week = 4 points
D. 6-7 nights per week = 1 point
Sleep plays a critical role in immune function, metabolism, and learning. In the short term, a lack of sleep can affect judgement, memory, and mood. In the long term, chronic sleep deprivation can lead to weight gain and cardiovascular disease. The National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. Individuals over 65 should also get 7 to 8 hours per night.
And here are 5 tips to improve sleep time, continuity, and quality.
- go to bed and wake up at the same time everyday
- create a bedtime routine
- minimize naps in the afternoon
- exercise daily with vigorous intensity
- reduce blue light exposure two hours before bed
BUT, recovery is not ALL about sleep. Here is the second pair of questions.
How many 8-ounce (.25 Liter) glasses of water do you drink per day?
A. more than 10
D. fewer than 5
How many servings per day and when do you drink beverages that contain caffeine?
note: includes coffee, expresso, black tea, green tea, kombucha, soft drinks, energy drinks
A. 0-2 servings; before 3pm
B. 1-2 servings; anytime, including after 3pm
C. more than 3 servings; before 3pm
D. more than 3 servings; anytime, including after 3pm