What Are The 4 Stages Of Sleep Cycles?
The sleep charts break down the sleep cycles into 4 stages.
- Awake Time This is pretty self explanatory, when you wake up at night.
- REM Rapid Eye Movements or dream time. During REM you’re regurgitating daily activities and emotions. Also at this time your synthesizing protein at the cellular level.
- Light Sleep takes up more than 50% of the night. It’s when your body processes memories, emotions and you regulate your metabolism.
- Deep Sleep The brain goes offline. Your muscles are very relaxed, you’re not dreaming and your body secretes growth hormone, which is associated with cellular fixing & repair and rebuilding your immune system.
What is the Normal Sleep Pattern?
The average person using Fitbit gets about 6 hours and 30+ minutes of sleep. And about 55 minutes is spent in the Awake cycle.
Most users get a sleep score between 72 and 83 which is not to bad. A good sleep score would be between 80 to 90 and if you have a score over 90 then consider yourself as excellent.
The Sleep score is an overview, measuring mostly the time sleeping compared to awake time, deep & REM, and heart rate & restlessness.
Fitbit rates the scores as
- 100 – 90 Excellent
- 89 to 80 Good
- 79 to 60 Fair
- Less than 60 Poor
As you can see down below is a weekly average for your Sleep Score and average of time sleep time.
What if you are reading a book in bed? I am not sure what that looks like or how it registers in the sleep stages yet.
This gives a quick view of thime slept during the week and by looking below you can see a weekly average. There is also a monthly chart avalible.
I have set my hourly sleep goal at 7 hours per night, hence the white horizontal line.
How to set your Fitbit Sleep Hours and Goals
This is very simple
- Open your Fitbit phone app
- Tap your photo in the uper left corner
- Scroll down to Goals and tap on Sleep
- By taping on Time Asleep Goal you can set the hours and minutes for your new goal.
- By setting the times for Bedtime and Wake Up Time helps set consistant satblity so your body knows when to relax and sleep.
Sleep Charts for April
My scores have not changed that much. Charts are showing I’m getting more sleep much less awake time than the average person my age and more REM or dream stage with more dreams.
Sleep Charts Hourly and Stages for July 2019
At the beginning of the month I was traveling and towards the end started visiting coffee shops to get a little work in early in the morning.
Goals For August
Cut down on the coffee, set up a nightly routine including exercise, meditation and turning out the lights at 10:30.
There is some New research studying the correlation between sleep, health and the balance of hormones. Initial studies show that we tend to wake up with high levels of cortisol and insulin. So this maybe not a good time to start the day with carbs like a bagel, but maybe some quick exercise and protein & healthy fats for breakfast maybe a faster way to balance.
Sleep Charts for May
- Awake time is on the low end and I think that’s good.
- REM is low. and would like it to increase.
- Light Sleep is high.
- Deep Sleep is high and wonder if it’s because i’m active or if something is amiss? Do I need more protein?
Over all, I’ll cut down on caffeine and make sure there is at least 1 meditation practice every day.