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Over the past few months, the Proper team has been hard at work on a one-of-its-kind Daily Sleep Journal, which we’re so excited to announce is now available as a beta launch for a wider group within our community (specifically subscribers and coaching customers). Here’s what you need to know about this exciting launch.
Our Daily Sleep Journal is a way for you to track the quality and quantity of your sleep along with sleep interfering or promoting behaviors. This way, you can identify patterns and draw connections between your behaviors and your sleep health.
Examples of sleep promoting behaviors:
Examples of sleep interfering behaviors:
You’ll also be able to track metrics like:
- What time you got into and out of bed
- How long it took you to fall asleep
- How many minutes you were awake in the middle of the night
When building this tool, our goal wasn’t to create just another tracker that spits out numbers: how many total hours you slept, what your percentage of REM sleep was, etc, etc.
While it’s helpful to have the data, all the numbers in the world won’t mean anything if you don’t understand WHY you slept well one night and not the other. It’s only with this broader, more holistic consideration for the impact of lifestyle factors on sleep can you start to take meaningful steps towards improving your nights (and days). Think of it as the perfect marriage of art and science.
Prior to this beta launch, we alpha tested the Daily Sleep Journal with a group of 20 customers. Here’s what we found.
Not everyone responds in the same way to the same behaviors
While this may sound obvious, it’s worth the reminder that sleep isn’t one-size-fits-all, and certain behaviors may have a neutral impact on one person’s sleep health and a negative impact on another’s. Take caffeine, for example. While it has a half-life of 5-6 hours, sensitivities vary considerably. Some may need to limit their intake to before 2pm, while others who are more sensitive or typically go to bed on the earlier side wouldn’t want to consume it after 12-1pm in the afternoon. And then there’s those who can sip their after-dinner espresso and sleep like a baby. By viewing your sleep metrics in the context of certain behaviors like coffee consumption, you can better understand how YOUR sleep is affected (or not).
Completing the journal on a daily basis made it easier to build sustainable, long-term habits
Having a hunch that a certain behavior maaaaay be hurting your sleeping but you’re not quiiiiiite sure is one thing...but noting the pattern in your journal, viewing the trends by week or by day, and concretely linking them to poor sleep means you’re far more likely to commit to actionable, incremental changes over time.
It’s also a great way to track supplement usage + identify the best formulation for you
Knowing that everyone’s biochemistries are different, we developed a robust lineup of supplements to better address underlying root causes and offer additional targeted benefits—including easing stress and promoting clarity. Some contain melatonin, others don’t. Same goes with THC-free broad spectrum hemp extract.The journal offers an easy way to track which supplement you took when, as well as how it (as well as behaviors) impacted your sleep. This way, you can find your best-fit formulation for sustainable, long-term sleep health.
You can work with your sleep coach to better interpret + respond to patterns
Those who have worked with one of Proper’s expert coaches are familiar with the Sleep Action Plan. But in order to make a habit of better sleep, it’s important to continue optimizing your behaviors as different lifestyle factors arise—e.g., a stressful period at work, a fussy toddler who keeps you up at night, hormonal fluctuations, seasonal temperature changes...the list goes on. Your coach can help you interpret the patterns from your Daily Sleep Journal to further develop your tailored strategies for better sleep.
"Tracking your sleep patterns can be monumental. The sleep process is not just what goes on at night, but during the day as well. The sleep journal can show you how behaviors like eating, exercising, nicotine and alcohol, time in bed, stress, and your sleeping environment all impact your sleep. Using the journal gives you an edge and allows you to see what changes are working for you."Allison Siebern, PhD, CBSM
Science has always been at the heart of everything we do at Proper, from formulating our supplements to developing our coaching program. The Daily Sleep Journal is no exception.
Various studies have examined just how impactful—and necessary—behavioral change is on sleep, and journaling is considered the “gold standard for subjective sleep assessment”(1) in order to identify areas that need addressing, specifically when used for at least seven consecutive days. (2)
The metrics that Proper’s sleep journal captures are in line with those measured by professionals, which includes sleep efficiency (the percentage of time that you’re asleep relative to how much time you allow for sleep). (1)
Antonella Zompa, 52, takes Sleep + Restore around 9pm every night. "And then when I get to sleep, I actually wake up refreshed," she tells us. But she also knows that there's no such thing as a magic pill. "You still have to work on it. And I don't think people know what to do—at least I didn't."
That's where coaching—and the Daily Sleep Journal—came in.
"They say journals work, and I get it. But I usually hate writing in them because it takes forever and I never remember to do it. But the sleep journal took less than two minutes to do, and I was able to see my sleep patterns over time. And I found it to be a proactive way of using data. And my coach, Kelly, actually read them."
With concrete information around Antonella's supplement use and behavior patterns, Kelly was able to recommend tailored strategies and tips, including helping Antonella get back on a rhythm with exercise and providing tips for what to do (and avoid) when she gets up in the middle of the night.
If you are a Proper supplement subscriber or are a coaching customer, then head to myProper today to get early beta access to your Daily Sleep Journal...and get excited! Better sleep awaits.