Sleep is just as important to overall health as physical activity and diet. In order to reach your wellness goals. It’s important to understand how imperative it is to have accurate to sleep tracking.
Sleep influences all of the body’s major physiologic systems, including thermoregulatory, musculoskeletal, endocrine, respiratory, cardiovascular, gastrointestinal, and immune systems, as well as weight. That’s why it’s important to ensure you get enough sleep and the right kind of sleep.
Understanding the Sleep Cycle
A healthy night’s sleep consists of five or six repeating sleep cycles, which each lasts about 90 minutes:
Stage 1 & 2: Light Sleep. In the first few minutes of sleep, you grow drowsy and begin to nod off as the body relaxes. For the next 10-25 minutes, the body shifts into a slightly deeper sleep. Body temperature lowers and heart rate decreases as the body grows more restful and it is increasingly more difficult to awaken.
Stages 3 and 4: Deep Sleep. The 3rd and 4th stages, which last between 20-40 minutes, are referred to as “slow-wave” or “delta” sleep. The brain becomes less responsive to external stimuli as the body reaches its lowest activity level. During these stages the body releases vital hormones, and restores and rebuilds energy— blood pressure drops, the heart rate slows, and body temperature is lowest. Deep sleep is considered the most restorative and vital stage of sleep.
Stage 5: REM Sleep (Deep Dream Sleep). After stages 3 and 4, the body slips back to stage 2 for 5-10 minutes before entering REM (rapid eye movement) sleep, or “dream sleep”. REM sleep consists of 20-25% of a total night’s sleep in adults. While dreaming, the limbs become paralyzed, potentially to hinder the body from acting out dreams.
How to Record Your Sleep with Biostrap
1. From the Dashboard, press Record.
2. Select “Sleep” and Biostrap will begin recording in Sleep Mode.
3. When you wake up, select “End Sleep” and Biostrap will automatically sync your sleep data into your Dashboard where you can track each night as well as your comprehensive sleep metrics over time.
Understanding Your Sleep Analysis
Biostrap measures Stages 1 & 2 as Light Sleep, while there is still some body movement, and 3-5 as Deep Sleep, as this is when the body lacks any significant movement and heart rate decreases. Deep Sleep and REM sleep should combine to make up about 45% of total sleep. Therefore, if you sleep exactly 8 hours a night, your goal for Deep Sleep should be at least 3 hours and 36 minutes. The rest of your sleep will be divided between Light Sleep and Total Awake Time.
Over time, ensure your Total Awake Time and Arousal Count stay low. If you notice you wake up around the same times throughout the night, try to assess what may be waking you— your partner, light, or other external stimuli. Ideally, your Fall Asleep Time will be between 10-20 minutes.
Measuring your sleep
The best way to determine if you’re getting enough sleep and the right type of sleep is to assess how you feel each day. If you have energy and remain alert throughout the day, you are hitting the sleep “sweet spot”. If you feel sluggish or need midday naps, you may need to alter your habits. Use Biostrap to make the most of your sleep by utilizing the sleep tracking metrics each night.