Hi Martin. I have asked this of several people and can’t get a definitive response so I thought I’d ask you, the sleep expert. Maybe others who are practicing sleep restriction will find this useful as well. I know you are supposed to take a weekly average to see where your Sleep Efficiency stands. But is this a set week or a moving average? As an example, say the beginning of my sleep week is Sunday night and runs through Saturday night. And say I am in Wednesday of the following week. Also assume last week’s Sunday through Saturday average is 80% efficiency, which means I can’t expand my Sleep Window up to 6 hours yet. But then say that the last four days of last week’s average (Wednesday through Saturday) and three days of this weeks schedule (Sunday through Tuesday), which is seven straight days, equals 87%. Can we expand the Sleep Window by 15 minutes or do we have to wait until the end of this week’s diary and then recalculate? I suppose it doesn’t matter much but was just wondering. Of course, if we can expand the schedule this way, it also means we may have to contract the schedule using this method as well.
You want to calculate sleep efficiency over a minimum of seven nights of sleep — it doesn’t matter if you’re using a calendar week or a rolling week. Just stay consistent with the option you choose. Once you have calculated your sleep efficiency using the last seven nights, you start a fresh seven-night block.