Herbie Murray
Sleep is essential for maintaining good health, and technology can help us track and improve our sleep habits. Devices like the Apple Watch and iPhone offer sleep tracking features, allowing users to set sleep goals, create personalised sleep schedules, and receive sleep-related notifications. Additionally, Microsoft Windows provides power options such as Sleep and Hibernate, which help conserve power when stepping away from the computer for short breaks or extended periods. Sleep aids like cannabis edibles, which contain THC, CBD, and CBN, can also assist those with insomnia or sleep issues, promoting relaxation and improving sleep quality.
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What You'll Learn
Use sleep mode on your PC to save power and quickly resume work
Sleep mode is a great way to save power and quickly resume work on your PC. In sleep mode, your computer enters a low-power state, with all actions stopped and open documents and applications put in memory. This allows your PC to start up faster and instantly get back to where you left off. Sleep mode is perfect for when you're taking a short break, like a coffee break, and don't want to lose your work due to battery drain.
To put your PC to sleep, you can usually just press the power button or close your laptop's lid. However, the process may vary depending on your PC's model and settings. For example, you might need to press a key on the keyboard or click a mouse button to wake it up. To configure your PC's sleep settings, go to the Control Panel and select "Power Options" or "Hardware and Sound." From there, you can choose what actions each button performs when pressed or what happens when you close the lid.
Sleep mode is a convenient way to save power and quickly resume work, but it's important to note that it's not suitable for extended periods of inactivity. In such cases, hibernate mode or shutting down your PC may be better options to conserve more power and prevent any potential issues with battery drain. Additionally, some users have reported minor technical issues with sleep mode, such as difficulties with proper shutdowns and black screens.
To further customize your PC's power settings, you can explore advanced power plans and third-party software. Advanced power plans allow you to fine-tune specific aspects, such as disabling sleep mode when the lid is closed or adjusting the hard drive sleep timer. Third-party software, like Wakeful, Caffeine, and Insomnia, can help keep your computer awake by simulating user activity or overriding sleep settings.
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Track your sleep with an Apple Watch and iPhone Health app
Tracking your sleep with an Apple Watch and iPhone Health app can provide insights into your sleep patterns and overall health. Here's a step-by-step guide on how to set up and use sleep tracking with your Apple devices:
Step 1: Set Up Sleep Tracking on Apple Watch
To start tracking your sleep with your Apple Watch, ensure you have set up sleep tracking during the initial setup process. If you missed this step, don't worry; you can still enable it later. Here's how:
- Open the Watch app on your iPhone.
- Tap the My Watch tab.
- Tap Sleep.
- Turn on "Track Sleep with Apple Watch".
- Ensure your Apple Watch is running watchOS 7 or later, and you have an Apple Watch Series 3 or newer, SE, or Ultra.
Step 2: Configure Sleep Settings
Now that sleep tracking is enabled, you can configure your sleep settings:
- Open the Health app on your iPhone.
- Tap Browse at the bottom of the screen.
- Tap Sleep.
- Tap Full Schedule & Options.
- Tap Wind Down or Sleep Goal to adjust your sleep schedule and goals.
- Tap Edit to update your sleep schedule, including bedtime and wake-up times.
- Tap Alarm to set up an alarm, and adjust the sound, volume, and haptics.
- Tap Done to save your changes.
Step 3: Wear Your Apple Watch to Bed
To track your sleep, remember to wear your Apple Watch to bed. Make sure it is unlocked, and if you have a passcode, ensure wrist detection is turned on. It is recommended to have at least a 30% charge before going to bed.
Step 4: View Sleep Data on Apple Watch
In the morning, you can check your sleep data directly on your Apple Watch:
- Open the Sleep app on your Apple Watch.
- View the total number of hours slept, a graph of sleep stages, and your sleep trends over the past 14 days.
Step 5: View Sleep Data on iPhone Health App
For more detailed information, you can also view your sleep data on the iPhone Health app:
- Open the Health app on your iPhone.
- Tap Browse at the bottom of the screen.
- Tap Sleep.
- View the bar graph showing your sleep history, including start and end times.
- Tap Show More Sleep Data to see additional details, such as sleep stages, heart rate, and average time asleep.
Step 6: Explore Third-Party Sleep Tracking Apps
If you want even more comprehensive sleep tracking, you can explore third-party apps like Sleep++, AutoSleep, or SleepWatch. These apps offer additional features, such as sleep analysis, heart rate tracking, blood oxygen levels, and more. However, keep in mind that these apps may require subscriptions or in-app purchases.
By following these steps, you can effectively track your sleep using your Apple Watch and iPhone Health app, providing you with valuable insights to improve your sleep quality and overall health.
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Set a sleep schedule to improve long-term sleep quality
Sleep is an essential part of our lives, and a regular sleep schedule is vital for good sleep quality and maintaining our body's internal clock. Our bodies have a natural circadian rhythm that corresponds with sunlight, but artificial light from electronic devices can interfere with our sleep patterns. Therefore, it is important to set a consistent sleep schedule and practice good sleep hygiene.
Maintaining a consistent sleep schedule can positively impact our mental and physical health, as well as our performance and alertness throughout the day. It can also improve our heart health and help us cope with daily stress. To achieve this, we should aim for 7-9 hours of quality sleep each night, as recommended for adults. This can be challenging when life gets busy, but understanding the benefits of quality sleep can motivate us to prioritize it.
To set a sleep schedule, it is important to establish a fixed bedtime and wake-up time. This means sticking to a routine, even on weekends or days off, to avoid drastic fluctuations in sleep patterns. It is also crucial to create a sleep environment that promotes rest. Reducing exposure to artificial light, especially from electronic devices, can help signal to our bodies that it is time for sleep.
Practicing good sleep hygiene involves developing daily habits that promote sleep. This includes exposing ourselves to natural light in the morning and reducing evening screen time. Stimulants like caffeine and energy drinks can disrupt our sleep, so it is important to be mindful of their consumption. Additionally, our behavior patterns play a role; ensuring we go to bed at a reasonable hour and avoiding activities that can interfere with our sleep schedule are important considerations.
By following these steps and valuing our sleep, we can set and maintain a consistent sleep schedule, leading to improved long-term sleep quality and overall health and wellness.
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Consume cannabis edibles to help with sleep issues
Cannabis is widely used as a sleep aid, with around 70% of young adults reporting that they use it to help them sleep. It is believed that the sleep-promoting effects of cannabinoids are due to their interactions with cannabinoid receptors in the brain. When cannabinoids bind to these receptors, they send messages to increase levels of sleep-promoting adenosine and suppress the brain's arousal system.
If you plan on trying cannabis edibles as a sleep aid, it is important to consult a healthcare professional first, as research on the topic is still developing and the effects of edibles can vary depending on individual factors such as metabolism, medication, and diet. It is also worth noting that different forms of cannabis can take more or less time to produce effects. Edibles can take longer to have an effect as they must pass through the digestive system, with onset times ranging from 1 to 4 hours.
When choosing an edible, it is important to consider the specific mixture of compounds within it. THC, the psychoactive component of marijuana, can make some people feel energized, which may interfere with sleep, especially at higher doses. CBD, on the other hand, is more closely associated with sleep and relaxation, as it seems to calm the central nervous system and boost levels of adenosine. CBN, a byproduct of THC with mild sedative properties, is often marketed as a sleep aid, but there is limited data to support this claim.
Some experts recommend oil-based edibles, as they tend to be digested slower and have a longer-lasting calming effect. It is also suggested to try products that contain a combination of THC and CBN. It is important to start with a low dose to gauge your body's response and make any necessary adjustments, as cannabis affects everyone differently, and experimentation may be needed to find the right timing, dosage, and format that works for you.
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Hibernate your PC when you won't be using it for an extended period
Hibernate mode is a good option if you know you won't be using your PC for an extended period and won't have an opportunity to charge the battery during that time. Hibernate mode uses less power than sleep mode, allowing your computer to turn off entirely and use zero power. It saves your current work to your hard drive or SSD, and when you power it back on, it will resume where you left off.
To hibernate your PC, first, check if the option is available on your PC and if it is, turn it on. Open power options by selecting Start, then selecting Settings > System > Power & Sleep > Additional Power Settings. Select 'Choose what the power button does', and then select 'Change settings that are currently unavailable'. Under Shutdown settings, select the Hibernate checkbox (if it's available), and then select Save changes. Now you can hibernate your PC by selecting Start, then Power > Hibernate. You can also press the Windows logo key + X on your keyboard, and then select Shut down or sign out > Hibernate.
It's important to note that hibernate mode takes longer to resume than sleep mode. If you need to quickly resume your work after a short break, sleep mode can be more convenient. Sleep mode saves your current work to RAM, and your computer continues to draw a little bit of power. It starts up faster, and you're instantly back to where you left off. Sleep mode is useful when you're going to be away from your PC for a short while, such as during a coffee break.
If you're planning to leave your PC unused for a long period, such as when going on vacation, shutting down your computer is the best option for saving power and preventing any file corruption. When you shut down your PC, all open programs close, and the operating system shuts down, using almost no power. However, when you turn it back on, you'll need to go through the boot-up process, which can take some time.
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Frequently asked questions
Press the power button on your desktop, tablet, or laptop, or close your laptop's lid. You can also select Start, then Power > Shut down.
Ensure your Apple Watch is charged to at least 30% before bed and enable Sleep Tracking. Wear your watch to bed for at least 1 hour.
THC, CBD, CBN, and melatonin are all natural sleep aids. THC helps you fall asleep faster and stay asleep longer. CBD reduces anxiety and stress. CBN has strong sedative effects.
Consistency is key to improving long-term sleep quality. It's important to have a bedtime routine and stick to it.
