We tracked Charlie’s sleep over 21 nights between the days of June 6 to July 4, 2017. Check out Charlie’s sleep report, which provides insights into how he’s sleeping and recommendations for sleep improvement. Here you’ll ﬁnd:
Expert Takeaway: A summary of Charlie’s sleep by Knit’s sleep medicine expert.
Four Cornerstones of Sleep Insights: An in-depth look at how Charlie’s sleep could be improved through four essential cornerstones: quantity, routine, quality and breathing.
Recommendations: Personalized steps toward better sleep that Charlie can try with Knit’s ongoing sleep service.
Charlie’s sleep needs are unique, and healthy sleep can be a moving target aﬀected by age, development and overall well-being. Our report is a jumping oﬀ point towards understanding and helping Charlie get his best possible sleep.
Charlie is not consistently getting enough sleep for his age and shows a significant amount of schedule variability that is negatively impacting his sleep quality. We also noticed a high volume of arousals which can be caused by many factors, including the noted technology usage in his bedroom. Before investigating arousals further, you should stabilize his sleep schedule and continue to monitor the effects on his daytime function. Once his schedule is stable, consider investigating his mild breathing events to determine if this is negatively impacting his overall sleep quality.
Charlie, on average, is not consistently getting enough sleep for his age which is having an affect on his daytime function and overall happiness. He sleeps 10 hours on average per night, but he fell below this average 9 of the 19 nights measured by Knit.
While Charlie shows a relatively consistent wake time, he shows significant variability in his bedtime. Charlie’s average bedtime is relatively late for his age at 9:08pm, and he fell outside the recommended bedtime range of +/- 30 minutes 42% of the time.
Charlie’s amount of still sleep is outside the normal range, and he exhibited a high number of arousals during the active stage of sleep, which could be a sign that he needs more sleep. Charlie averaged 43% of still sleep and had 7.2 arousals per hour.
Charlie shows mild signs of sleep breathing disturbances that could be a factor in his overall sleep quality and daytime function. We observed an average of 2.9 breathing disturbances an hour, above normal for a child his age.
Based on what we observed, Charlie has a significant amount of arousals at night that are impacting his quality of sleep. He needs a more consistent sleep schedule. Once his sleep schedule stabilizes weekdays and weekends, you should investigate whether Charlie’s nighttime breathing events are having an affect on his overall sleep quality.
It’s important to keep in mind that as children develop and grow, things can change. We recommend treating sleep as an annual wellness check-up, just-in-case.
Here are some recommendations you can choose to try:
Charlie shows variability in his sleep schedule, and that might be causing his low average sleep quantity for his age. We recommend stabilizing his sleep schedule by adjusting his sleep window to give him more time to sleep. You can do this while continuing to monitor his daytime functions and overall happiness. Consider taking the following steps:
For 7 nights, move Charlie’s bedtime to 30 minutes earlier than his average of 9:08pm, and try to keep this bedtime consistent on both weeknights and weekends.
Adjust his bedtime routine by providing quiet, non-stimulating activities that eliminate his exposure to blue light from phones and television.
Using Knit’s Daily Dashboard, see if his Total Sleep increases over the 7 day period. An increase demonstrates that Charlie may need more sleep.
Using Knit’s trends, see if his average sleep efficiency reduces and gets closer to the recommended range of 92-98%.
There are steps you can take at home to improve Charlie’s overall sleep quality and start to reduce his number of arousals and wakeups. From investigating his sleep environment and comfort level to determining if nighttime allergies play a role, the following steps should be considered to help Charlie get more rested sleep:
Eliminate exposure to technology at least 2 hours before his bedtime to allow his body to produce the right level of melatonin.
Clean Charlie’s room and consider adding a HEPA air filter to see if a reduction of allergens decreases his arousals and wake ups at night. Use Knit’s Daily Dashboard to monitor his wake ups and whether they consistently fall below 5. Consider consulting an allergist about how to improve Charlie’s nasal breathing at night, and monitor his sleep with Knit to see if the breathing disturbances decrease with added care.
Monitor Charlie’s comfort levels when the weather changes to determine his sensitivity to dry air or warm temperatures. During a stretch of warm weather (7 days or more), pay attention to the number of Charlie’s wake ups. If they increase on Knit's Daily Dashboard, he may have a sensitivity to room temperature. Additionally, consider adding a humidifier to his room to keep his nasal passages open if the humidity levels on the Knit app falls below 50%.