Download - Sleep cycles
Sleep Cycles
or How to get the most our of ¼ of your day.
Who is this guy?Who is this guy?
Overview
• Average Sleep Needs• Sleep Cycle Overview• REM vs Non-REM• REM Duration and Windows• Example of Cycles at Night• When did You Fall Asleep?• Sleep Trackers and Apps• Maximize your Sleep Benefits• Sleep Myths• Naps• Polyphasic Sleeping
6 hours of sleep is NOT ENOUGH for 97% of us.
Average Sleep Needs
Sleep Cycle Overview
We sleep in 90 Minute cycles.
Source: Wikipedia
REM vs Non-REM
• Non-REMYour Body Rests and Repairs– Stage 1
• Light Sleep• Falling Sensation – Body Jerks
– Stage 2• Deeper Sleep
– Stage 3 / (4)• Deepest Sleep
• REMYour Mind Rests and Collates Data and …– Lightest Sleep– Most Likely to Awaken
REM Duration and “Windows”
Let’s look at that graph again:
Stage Lengths Change with Subsequent Cycles
Example of Cycles at Night
10:45pm – In Bed11:00pm – Beginning of 1st Cycle• Stage 1 – 10 minutes• Stage 2 – 10 minutes• Stage – 3 / 4 40 minutes• Stage 2 – 10 minutes• Stage 1 – 5 minutes• REM – 20 minutes (12:15am – 12:35am)12:35am – Beginning of 2nd Cycle
How Long Does it Take You to Fall Asleep?
• Can you remember your dream vividly?(or did you wake up during it?)
• The Key Trick• Calculate backwards in 90 minute increments.
Sleep Trackers and Apps
• Sleep Tracker Zeo Wakemate
• Android– Sleep as Android– Sleepbot Tracker– Stopwatch & Timer +
Maximize Sleep Benefits
Unbroken sleep yield the best results!• Minimize Disturbances• Eliminate Before Bed• No Intake Within 30 Minutes of Bed• Ear Plugs and/or White Noise• Keep Pets Out• Keep the Room Dark
Sleep Tips
If you have a hard time sleeping, try these tips:• Create a consistent routine for yourself• Meditate – sitting or lying down• Check the temperature• Phones and TVs• Make your bed for sleeping and sex only• Sleep with intention
Sleep Myths
• Sleep Debt and Weekend Sleep-Ins• 6 Hours is Plenty• Getting Lots of Sleep = Getting Good Sleep• Alcohol helps you sleep better• Caffeine wakes you up• A mid-afternoon nap is ALWAYS a good idea• You’ll feel great if you sleep as long as possible
Phased Sleeping
• Monophasic– Single Large Chunk of Sleep– Example: 10pm – 5:30am
• Biphasic– Two Large Chunks of Sleep– Example: 6pm to 9pm / 2am to 5am
• Polyphasic– Multiple Small Chunks of Sleep– Example: 30 minute naps at 10pm, 4am, 10am, and 4pm
Naps
• Not always as beneficial• Could make up for 1 missed REM cycle• Can make up for sleep debt• Can help you feel refreshed in middle of day• Monophasic sleepers should avoid naps within 6 hours
of ideal sleep time• Biphasic sleepers should consider a nap to supplement
sleep cycles• Polyphasic sleepers need to be consistent –
spontaneous naps could be detrimental
Create a Sleep Plan• How many cycles do you want?• Can you schedule a nap?• How long does it take you to fall asleep?• What time do you need to be up by?
Example:I want 5 cycles and can’t schedule a nap, so I need to sleep 7.5 hours at night. I take 15-20 minutes to fall asleep and need to be up by 6am.
6am - 7.5 hours = 10:30pm - 20 minutes = 10:10pmOR
10:00pm + 20 minutes + 7.5 hours = 5:50am
Don’t take the extra 10 minutes of sleep!
Reading Suggestions
• Wikipedia (Google: Wiki Sleep Cycles)• LifeHacker (Google: How I Achieved Better Sleep)• WebMD (Google: Stages of Sleep WebMD)• Steve Pavlina (Google: Polyphasic Sleep One Year)
Stalk Me@ChristianMMacy
Facebook.com/ChristianMMacyChristianMacy.com