Your circadian rhythm is your roughly 24-hour body clock. You’re Out of Sync With Your Circadian Rhythm RISE users on iOS 1.202 and above can click here to view their sleep debt. Improving your sleep hygiene, which will help you fall asleep faster and wake up less often during the night.We recommend keeping this below five hours to maximize your energy levels. The fix: RISE can work out how much sleep debt you’ve got. These are reflected in how much sleep debt you have. But research shows total sleep time and sleep efficiency have the biggest impact on how you feel the next day. Metrics like sleep quality or time spent in REM or deep sleep are interesting. This is why it’s so important to keep an eye on your sleep debt. It can lead to health issues like high blood pressure, stroke, diabetes, and obesity. Sleep debt doesn’t just leave you feeling tired. But a medical condition, sleep problems like insomnia, or a challenging time of life (like when you’ve got anxiety or going through menopause) may also be making it harder to get enough sleep. You might have high sleep debt because you’re simply not giving yourself enough time to sleep at night. Your body wants more sleep to make up for what it’s lost out on. The RISE app can work out how much sleep debt you have.Įven when you get a full night’s sleep, you may still feel sleepy when you wake up because you’ve got lingering sleep debt. So, if you need eight hours of sleep a night, but you’ve only been getting six hours lately, you’ll have built up quite a bit of sleep debt. Here at RISE, we measure it over your last 14 nights. Sleep debt is the running total of how much sleep you owe your body. There’s no magic rule, but an extra 30 minutes to an hour should account for the time it takes to fall asleep and any nighttime awakenings. The fix: Give yourself more time in bed to make sure you meet your sleep need. They can confuse pre-bed screen time for sleep, for example, so you may be given an inflated number.Īll this is to say, you might be spending the right amount of time in bed, but not enough time actually sleeping. Research shows self-reported sleep data is notoriously inaccurate, and even wearable devices can get it wrong. It includes the time it takes you to fall asleep and any time you’re awake during the night.Įven with sleep efficiency in mind, working out how much shut-eye you get is no easy feat. This is the measure of how long you spend in bed actually sleeping. You need to take into account sleep efficiency. But if you get into bed at midnight and out at 8 a.m., that doesn’t equal eight hours of solid sleep. Many of us look at our time in bed when we think about sleep. We hate to break it to you, but if you think you’re getting eight hours of sleep a night, you may be getting less. RISE users on iOS 1.202 and above can click here to view their sleep need. The fix: RISE can work out your unique sleep need, so you know whether you should be aiming for more than eight hours a night. So, you may be getting eight hours of sleep because you’ve heard that’s the recommended amount, but you may well need more than that to feel your best. This includes after intense exercise, like a marathon, and when you’re recovering from an illness, like COVID. Sleep experts agree it’s a good place to start, but these guidelines don’t take into account our individual needs.Įven if you do need exactly eight hours, there are times in life when your sleep need is higher than usual. The “eight hours of sleep” recommendation is a guideline, and one that’s based on how much sleep people get, not how much they need. When we looked at sleep need data from 1.95 million RISE app users aged 24 and up, we found the median sleep need was eight hours, but 48% of users need eight hours or more sleep a night. The RISE app can work out how much sleep you need.
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