Small experiments: how to find out what actually works for you

There's no shortage of advice about sleep, energy and fitness. Some of it will work for you, some won't, and the only way to find out is to try it properly. That's what a small experiment is.

Change one thing

Pick a single, simple change, such as finishing evening workouts earlier, a regular bedtime on weeknights, or a walk at lunchtime. Change one thing at a time; if you change three, you won't know which one helped.

Give it long enough

Your body doesn't settle in a day or two. Choose a set period, often a week or two, and stick to it as best you can. Life will get in the way sometimes; that's fine, just note it.

Pick a fair week to compare with

Compare your experiment with a normal week, not an unusual one. If the week before was full of travel or deadlines, almost anything would look like an improvement afterwards. Starting once things have settled gives you a fairer answer.

Decide what you'll look at first

Before you start, decide what you'll judge it on: how long you sleep, how rested you feel, your resting heart rate against your usual range, or simply your energy in the afternoon. Deciding first stops you hunting for good news afterwards.

Look back honestly

At the end, compare the period with your usual weeks. Did it make a difference you can see, and one you can feel? If yes, keep it. If not, that's useful too: drop it and try something else. Most people find that a few small things make most of the difference, and they're rarely the same few things for everyone.

Keep it safe

Good experiments are small, everyday changes. If you're thinking about anything bigger, such as a major change to your diet or training, or you have a health condition, speak to your GP first.

Tempest describes your own data; it doesn't diagnose or treat anything. If you're worried about your health, speak to your GP or call NHS 111. In an emergency, call 999.