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It is most convenient to fill out the tracker using color and text markers for the activities present in your life. The most accurate analysis data is obtained if you collect it during your usual schedule over 7-14 days.
How to Interpret the Results:
Pay Attention to Sleep Patterns
Check if there is a difference between the average amount of sleep during the workweek and on weekends. Specifically, note how many hours you sleep during the workweek and whether it increases during rest days or vacations. If you tend to sleep more on rest days, you might have social jet lag (a mismatch between your needed sleep and social schedule). Usually, a tired body rests more on the first day off, with fewer hours of sleep on the second day. Thus, calculate the average amount of sleep during weekends to identify your unique needs. The average weekend sleep typically aligns with your body’s requirements. To maintain high productivity, energy levels, and youthfulness, try to stick to this routine regularly.
Determine Your Chronotype
Note when your body naturally wakes up on days without an alarm. This approximate time will indicate whether you are an early type, intermediate type, or night type. This reflects your natural cortisol response to sunlight. Often, people determine their chronotype by their sleep onset time, which is not accurate due to social influences (electric light, nightlife, social interactions, etc.). Additionally, observe when you feel energetic and active during the day. These are your biological activity peaks, ideal for handling the most challenging tasks. During these hours, your brain is ready for work: memorization, data processing, analytics, and physical activity. Early and intermediate types (morning people) can use short naps to recharge and unlock extra energy for the second half of the day. Night types should avoid this as they often feel groggy and tired after a nap.
Evening Habits and Sleep Quality
Note which habits or patterns in the evening affect your sleep quality positively or negatively. Track your energy levels and how you feel upon waking. If you notice certain habits consistently impacting your sleep, try to control them. For example, evening exercise often leads to difficulty falling asleep due to increased cortisol (stress hormone) levels. Conversely, relaxing activities like walks, warm baths, or massages can improve sleep quality and relax the nervous system. Additionally, your diet significantly impacts the quality of your sleep. If you tend to consume heavy, calorie-dense meals, your recovery quality may decline because these foods increase cortisol levels. Dinner should be light and include non-starchy vegetables, which are a lasting source of energy. Everyone is unique, so you need to determine your ideal sleep formula based on how you feel the next day.
Balance Your Active Hours
Observe your weekly activity balance. What activities did you engage in, and what is the overall effect? You might want to adjust your schedule to reduce stress or increase productivity. Use the information about your activity peaks to organize your schedule and boost efficiency without increasing total work hours.
Rest and Relaxation on Weekends
Evaluate the type of rest and relaxation methods you use on weekends. If you tend to lie around, watch movies and TV shows, or crave alcohol or junk food, it signals that you lack recovery during the workweek, causing your body to nearly shut down on weekends. In this case, incorporate additional relaxation rituals during the week so your weekend rest includes enjoyable and vibrant activities.
Seasonality and Region
Consider the season and region you live in. In summer, with more sunlight, natural wake times and overall productivity might shift to earlier and longer hours. Note that nutrient deficiencies significantly affect energy levels. It’s crucial to get tested and consult your doctor about the need for supplements or dietary changes at least every six months. Deficiencies in iron, iodine, B vitamins, magnesium, zinc, and vitamin C can cause fatigue and low energy. Monitor your body’s condition and seek timely assessments.
