How can fitbit sleep wristband help you monitor your sleeping time in bed
I recently used the fitbit sleep wristband system to observe my sleeping time in bed , and I found that if I’m not particularly busy, as long as I quit the compulsion to sleep late, and get enough 6-6.5 hours (total hours) of effective sleep at 90% or more, I will have enough energy for the next day. One day is fine, a few more days and I’m significantly more sleepy during the day. But if I sleep more than 10 hours a day when I’m on vacation, I have worse energy than if I sleep 6 hours a day instead.
What happens when we sleep more than what our body is used to ?
(1) Breathing and heart rate begin to drop slightly. Our brain enters another state of creativity and rest, when our thoughts flow as slowly as sweet, it feels so good. You can think of the first stage of sleep as the gateway to sleep. The second stage of sleeping is when the brain gradually shuts down the activity it was doing while awake. During this stage, we are easily awakened. (Most of those who sleep in class are also awakened at this time) Stages 3 and 4 of sleep (sleeping soundly) . During the third and fourth stages of sleep, our brainwave frequencies drop to a minimum. Our blood pressure, breathing, and heart rate drop to their lowest points of the day. Our blood vessels begin to dilate and the blood normally stored in our organs flows into our muscles.Stage 5 of sleep (REM sleep) Rapid Eye Movement (REM), or REM sleep stage.
In the 1950s, a scientist named Nathaniel Kleitman discovered that when humans are in this stage of sleep, their eyeballs move in all directions at a very high rate of speed. Paradoxically, our brain waves increase rapidly and they become exactly the same as when we are fully awake! It makes sense when you think about it this way – when we dream, our dreams are generally so real and vivid that we don’t even realize they’re not real until we wake up. Our sleep at night is distributed roughly like this .
See, around the first to fourth hour, you have the highest percentage of the REM sleep stage (3-4), which is when dreams are rare. By six hours later, it’s almost REM sleep, which is the binge dreaming stage. This explains why we often always wake up in the morning in a dream state.
That is how can fitbit sleep wristband help you monitor your sleeping time in bed .
When we sleep irregularly, our body replenishes the sleeping stage at the expense of the other stages of sleep. It is believed that this is why our bodies try to sleep as soundly as possible during the first 3 to 4 hours of sleep. As you may have guessed, quality sleep means easy sleep. For our brains, it means easy access to the sleeping phase and staying asleep long enough. “It’s the key, so how do we maximize the time in the sleeping stage? The first and most important part of your body’s biological clock for sleep is your body temperature rhythm, also known as circadian rhythm.
This cyclical rise and fall in body temperature tells our brains when we feel tired and when we feel more awake. When our body temperature rises, we feel more alert and our brain waves fire more frequently. When our body temperature drops, we feel drowsy, tired, and lazy. Generally, our body temperature starts to rise in the morning, sometimes makes a downward adjustment during the afternoon, and then continues to rise until nightfall. Usually in the evening, our body temperature is at its highest and we are most active. Then it continues to drop, reaching its lowest point at 4am.
What are the factors that affect your body temperature rhythm? What are some of the factors that may disrupt body temperature rhythms? We do have a system in our bodies that uses light and dark to control the levels of a hormone that is associated with sleep. This hormone is called melatonin. A classmate of mine in the US recommended a mild side effect sleeping pill called Melatonin, which is an oral pill that contains this hormone. Take it 20 minutes before bedtime and be sure to turn off the lights, why? This is because melatonin starts to be produced when we are in the dark. When our eyes stop getting direct sunlight, our body’s melatonin levels start to rise. The amount of melatonin in your body depends on the amount of natural daylight your eyes receive during the day.
The more sunlight you receive, the slower your body temperature drops and the longer you can stay alert and awake. If you don’t get much sun during the day, your body temperature will drop quickly and you will feel sleepy and unable to keep your balance. This makes you sleepy early in the day, or you don’t want to sleep at all, causing insomnia and decreased sleep quality. Increase the amount of time you spend outdoors. Now we spend the whole day under fluorescent lights in a low light intensity environment.
A day indoors is no different for our eyes than a day in complete darkness! For those who stay in the dormitory all day, because they cannot feel the changes of sunlight, the day and night are basically the same, so melatonin does not change much and the body temperature is relatively constant. As the saying goes, love is deep, hate is deep. How can you sleep with your eyes bulging round in the daytime without knowing the sunrise and close them at night?
People who work at home, don’t stay at home all the time when thinking, open the back door to your backyard and think slowly. If you work in an office, you can move your desk to the window. Plan more outdoor activities. Raise curtains or other shade as soon as you wake up. Don’t wear sunglasses in the mornings and evenings. The amount of activity and aerobic exercise you do each night also has a huge impact on your body’s temperature rhythm. Any exercise will raise your body temperature quickly, which is good for your sleep system. Exercise can take your daily peak body temperature to the next level. This is more effective than any other way to increase your energy level. Exercise delays the drop in body temperature after dark and keeps you awake and alert longer.
The last thing I want to say is that exercise will help your body temperature drop more quickly at the end of the day, and then keep it lower for longer. This will ensure that you sleep better. I know from personal experience that when I try my best to complete an extreme 4000 m run in about 17-19 minutes at night (see my other answer on running), I sweat lightly for half an hour, which means my body temperature is at a high level, my mind and body are extremely excited and productive for an hour after finishing, and my heart rate stays above 80bpm (average resting around 54bpm)!
The most important factor is the amount of time we spend not sleeping, but at night we fall asleep as quickly as possible and have more energy the next day than when we don’t exercise. Obviously, our total amount of non-sleep time has a direct effect on the above three factors. Your activity level has an effect on your body temperature.
Likewise, the fact that you stay awake for longer periods of time means that you are likely to get more sunlight, which has a direct effect on your melatonin levels. If you sleep for 8 or 9 hours but still feel sleepy during the day, it may be that you need to reduce the amount of sleep you get. This may be a sign that you need to reduce your sleeping time. You’re really sleeping too much and you need to increase your non-sleep time to balance your body temperature rhythm so that you can sleep better when you fall asleep. Napping Here’s a very important tip for napping in the middle of the day, and don’t underestimate how useful it can be. Here’s that picture again.
How having a nap in the middle of the day makes you energetic and more productive
After an energetic day of elevated body temperature, midday is a deficit in temperature, and it’s best to ease the drop by napping. You’ve probably heard it said that a 10-minute nap will give you renewed energy, and that’s the truth. If you nap for no more than 45 minutes, you’ll wake up feeling energized and ready to go. The right way to nap is to keep your naps short. This will replenish your energy and prevent you from falling into a deep sleep. Some studies have even shown that napping for short periods of time can reduce your risk of coronary heart disease by 30%. But remember, don’t nap for too long! If you nap for more than 1 to 2 hours, you are very likely to fall asleep. Your body temperature starts to drop, and you wake up feeling very sleepy and disoriented. At the same time, if you fall asleep during the day, it can put a serious dent in your body’s temperature rhythm and you may have difficulty falling asleep at night. You have difficulty sleeping at night, which in turn can have many negative effects on you the next day, such as poor energy, headaches and nausea. This in turn will make you take more naps.
In summary, there are rules to sleep efficiently, simply put, that is, to get up in the morning without feeling sleepy in the night as short as possible, but enough outdoor activities during the day, and more aerobic or anaerobic exercise to ensure that the energy at night! Already exhausted fast into sleep. Napping at the right time can significantly delay the midday when your body temperature starts to drop, allowing you to keep your energy up in the afternoon as well. (How do I set how long I should sleep at night? The book says we can use some experimentation and error testing to find the best time to wake up at the end of our sleep cycle. If you wake up feeling awful, try waking up 20 minutes earlier, or 20 minutes later, or 40 minutes later than you normally do. (Do this consistently and you’ll eventually find the right time. I hope that you enjoyed reading how can fitbit sleep wristband help you monitor your sleeping time in bed .