Track sleep efficiency
Consistent sleep efficiency supports cognitive function and reduces emotional distress.
What You'll Do
Track your sleep efficiency tonight by noting the time you go to bed and wake up.
Scientific Basis
Limiting night‑to‑night sleep efficiency variability to under 10% prevents ~2‑point drop in cognitive scores, reducing emotional distress.
Sakal, C. et al. (2023). Associations Between Sleep Efficiency Variability and Cognition Among Older Adults. arXiv.The Science of Impact
Maintaining sleep efficiency variability under 10% can prevent a ~2-point drop in cognitive scores.
Stable sleep efficiency is linked to reduced emotional distress, improving overall mental health.
Better sleep quality can enhance daily functioning and quality of life.
Pro Tips
Track your sleep efficiency nightly and aim for consistency.
Establish a regular sleep schedule, going to bed and waking up at the same time daily.
Limit caffeine and screen time in the evening to improve sleep quality.