I have spent most of my adult life waking up each morning and never quite feeling refreshed. It never seemed to be a problem until I hit my fifties. Then I decided to look into and this is what I found out..
I was a lousy sleeper which has left me obsessed with sleep!
Most normal people have five sleep cycles per night; each cycle usually lasts approx. ninety minutes. If you wake up in the middle of a cycle, your brain has to go back to the beginning and starts the entire sleep cycle all over again. The fewer interruptions to your sleep cycle the better your sleep quality. Makes sense, that if the sleep cycles finish that is good and a cycle is interrupted that is....not so good.
The importance here is the sleep "quality" and how efficiently you sleep and less about the” quantity” or the time you spend in bed; sleep doctors call this sleep efficiency.
When I went for my sleep tests they recorded a shift from deep to light non–rem sleep or from sleep to wakefulness some 200 times a night ( they are called arousals) most of these were breathing related episodes due to my sleep apnea. This put my sleep efficiency at 50%.
Any number above 85% and you can consider yourself a good sleeper!
I went on C-Pap and my nightly arousals went from 200 down to 4 and although I may wake up two times per night I am sleeping deeply when I am asleep!
A good thing!
A good thing!
Here’s a neat way to calculate your sleep efficiency without having a sleep test which btw borders on torture and costs a fortune.
It will give you a general idea of how well you sleep by giving you the example of my numbers from the other night.
Total Sleep Time = minutes (630)
Minus time to fall asleep = minutes 630-20=610
Total # 1 : minutes 610
Subtract = minutes awake during night
(1 toilet,20 mins., 2nd wake up 30 mins) = 50 mins. :
Total #2 minutes 560
Divide Total #1 (630) into #2 (560) and you will arrive at your Sleep Efficiency.= 89%
This was a really good night for me and although I love my mask I do upon occasion struggle with wearing it but have been able to push thru any resistance.
It's a love hate relationship.
How's your sleep life?