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See also Sleep Aids
Types of Sleep:
Americans spend an average of 7 hours and 18 minutes in bed each night. They go to bed at 11:39 p.m., wake up at 7:09 a.m., spend 23.95 minutes snoring, have an average sleep quality of 74.2 percent, and rate their wake-up mood at 57 on a scale of 100. Feb., 2019
Source: What we know about America's healthiest, happiest and best-rested people - Sleep Cycle
The National Sleep Foundation (NSF) recently released the key indicators of good sleep quality, as established by a panel of experts.
Given the precipitous increase in the use of sleep technology devices, the key findings are timely and relevant. This information complements the data these devices provide, helping millions of consumers interpret their sleep patterns. The report comes as the first step in NSF's effort to spearhead defining the key indicators of good sleep quality. The key determinants of quality sleep are included in a report published in Sleep Health. They include:
Optimal values for sleep each stage are 5% Awake, 25% REM, 35% deep, and 35% percent light sleep.
Source: How does pillow calculate sleep quality? - Pillow
Medical Sleep Analysis:
There are a bunch fo sleep problems:
Insomnia - A general term for not sleeping well at least 3 nights a week. Causes include: Anxiety, stress, and depression, which can be caused by trauma, worry about school, work, health, finances, family and more.
Other problems Sleep Apnea (breathing problems), Narcolepsy Restless Legs Syndrome, Circadian Rhythm Disorders.
The most accurate sleep analysis is done in a sleep lab:
Actigraphy - An actigraph is worn like a watch on the wrist of your non-dominant hand and measures activity through light and movement. is used to assess cycles of activity and rest over several days to several weeks. Your doctor may ask you to wear an actigraph for a period of time to get an objective measurement of your sleep schedule.
CPAP Titration Study - Used to calibrate continuous positive airway pressure (CPAP) therapy. CPAP is a common treatment used to manage sleep-related breathing disorders including obstructive sleep apnea, central sleep apnea and hypoventilation and hypoxemia.
See: Sleep Education - Sleep Disorders Facts and Healthy Sleep Tips
Sleep Problems in the Elderly Web sites include the American Sleep Disorders Association (www.asda.org), the National Sleep Foundation (www.sleepfoundation.org) and Sleep Home Pages (www.sleephomepages.org/). A short afternoon nap (<30 min.) improves alertness in the afternoon. Afternoon alertness was better than morning alertness after a nap and worse if they took no nap.
Some say you can nap for up to 1 hour.
Source: Horoshima Univ Study. Tamaki, Shirota, Hayashi, Hori Students who took a 15 min. nap after lunch had fewer errors on a logical reasoning test and were more alert compared to when they did not nap. However, memory test scores were only slightly better. Source: Takahashi, M. and Arito, H., Maintenance of alertness and performance by a brief nap after lunch under prior sleep deficit, Sleep, 23:813-819, 2000. Summary at faculty.washington.edu/chudler/naps.html Sleep Trackers
Types of sleep
UP3: The world's most advanced tracker - The Jawbone Blog
The suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep.
If your room is cool, rather than warm, it will be much easier to shut your eyes for the night. Thermostat settings far lower or higher than what's recommended could lead to restlessness and can also affect the quality of [sleep_term id="1219"], the stage in which you dream.
If you're still a troubled sleeper, in addition to the cooler room temperature, you should try placing a hot water bottle at your feet or wearing socks. This will help dilate your blood vessels faster and push your internal thermostat to a more ideal setting. Best Temperature for Sleep | Sleep.org
People who sleep in hot environments have been found to have elevated levels of the stress hormone cortisol the next morning.
Regulating the temperature of just your feet or head is more precise than adding blankets, and more efficient than trying to regulate an entire room. (In truth, you could go much, much colder on the thermostat by simply adding more clothing and blankets. I've slept very well while camping in frigid weather with the right sleeping bag.
Research has also found that room temperatures as low as 60.8 degrees are best when people pile on the blankets.
Sleep Monitoring with Activity Trackers
Recommended Thermostat settings Natural Patterns of Sleep | Healthy Sleep
What are the different stages of the sleep cycle? - Quora
Half Your Brain Stands Guard When Sleeping In A New Place : NPR
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