After recently getting a Garmin Smartwatch, I noticed my sleep patterns were off so I started to do some research. Was I getting enough good quality sleep?
According to HelpGuide, you may be sleep deprived if you need an alarm clock to wake up on time – well who the heck doesn’t, right? I’m definetly feeling sleep deprived, despite going to bed and waking up at my normal times.
If you are experiencing any of these symptoms below, you may also be sleep deprived.
- Rely on the snooze button.
- Have a hard time getting out of bed in the morning.
- Feel sluggish in the afternoon.
- Get sleepy in meetings, lectures, or warm rooms.
- Get drowsy after heavy meals or when driving.
- Need to nap to get through the day.
- Fall asleep while watching TV or relaxing in the evening.
- Feel the need to sleep in on weekends.
- Fall asleep within five minutes of going to bed.
I don’t know about you but a lot of those things are true for me, especially since I started doing early morning workouts, and it’s alarming. Sleep is tricky, We know it’s important but it’s often the first thing we sacrifice to get our to-do list completed. I’ve always made sleep a priority but with some new anxiety creeping in, I’ve been trying to understand how much I need to feel refreshed, alert and ready to combat my daily tasks.
How much sleep do I need?
This question is hard because it varies based on age, gender, activity levels and so much more. We all have a unique sleep requirement but the average answer is 7-9 hours for an adult.
Quality over Quantity
There are two basic types of sleep: rapid eye movement (REM) sleep and non-REM sleep (which has three different stages). Each is linked to specific brain waves and neuronal activity. Research shows productive sleep requires completion of the sleep cycles. Each cycle is made up of five stages:
Stage 1 is the sleep phase you experience within the first 5 to 10 minutes of falling asleep.
With stage 2, the body prepares for deep sleep. The heart rate slows, body temperature drops, and muscles relax.
Stages 3 and 4 are when deep sleep occurs with stage 4 deeper than stage 3. This is when it’s hardest to wake people up, and if they do wake up, they often feel confused and disoriented.
Stage 5 is when rapid eye movement (REM) occurs in which the brain is reenergized.
If you wake up in the middle of any of these stages, sometimes unknowingly, the sleep cycle is broken and can cause you to feel fatigued throughout the day.
Here are some tips to help combat restlessness and increase the amount of sleep you get:
- Limit consumption of alcohol and caffeine, especially at night
- Limit lights from screens 2+ hours before bedtime
- Choose nutrient-dense foods
- Develop a sleep ritual, such as taking a warm bath or reading a book to relax before bed
- Regulate your sleep schedule by going to bed and waking up at the same time every day
- Exercise daily to promote deep sleep
Need help creating better habits for better sleep? Let’s work together. Send me an email at balancetoblissfit@gmail.com and we can chat about your goals.
