How Can You Sleepmore Soundly
“A reliable schedule is a critical part of being a healthy sleeper,” suggests Professor Espie. “You shouldmake the time to have a wind-down routine to help you relax before bed, and putyour day to rest. Aim to stop your work/activity at least 60-90 minutes beforebed, and keep your bedroom dark to help signal the body that it’s time for bed.”
“Give your mind something tofocus on; one technique that’s proven to work is using imagery. Imagine a scenethat is calming and relaxing like walking through a favourite park or sailingin a gentle breeze something that is engaging rather than exciting to thebrain.”
If you’re unsure what to do with your sleep data, apps such asSleepio sync with data from devices from trackers to help builda weekly plan, using CBT techniques, to helptrain your mind and body into sleeping better.
You should also be wary of external factors that can impact your sleep. During our sleep diary, we discovered this was a key issue. Light, sound, and even dust are all things that can interfere with rest. If you think your sleep is suffering, you can try to ascertain any external factors that may be causing it. Devices like the Withings Aura keep a lookout for these things.
But What Is Good Sleep
While most of us still think of a solid eight hours as being enough sleep, this doesn’t take into account the number of times you wake up, or how much time is spent in each sleep cycle. We also vary, person to person, in how much sleep we need to feel recovered the next day.
A good night’s sleep consists of around five or six sleep cycles. One cycle consists of the following:
Stage 1 The drowsy, relaxed state between being awake and nodding off.
Stage 2 A deeper sleep where your body temperature cools a little and you become disengaged from your surroundings.
Stages 3 and 4 ‘Deep sleep’. It’s harder to wake up from deep sleep because this is when there is the lowest amount of activity in your body. It’s also the part of sleep where your body rebuilds itself and restores energy, and hormones are released. This is the good stuff!
After deep sleep, we slip back into Stage 2 for a few minutes before entering ‘dream sleep’ known as REM sleep. Each cycle lasts around 1.5 hours and we need to experience all four stages in order to wake up rested.
What Does The Vivosmart 4 Do How Does It Work
The Garmin Vivosmart 4 is an advanced activity tracker that includes a Pulse Ox sensor. By measuring blood oxygen and movements during the night, the Vivosmart 4 can give you more insight on how youre sleeping than any other device available in this price range.
You may be wondering:
How does measuring blood oxygen help improve my sleep?
Your body needs oxygen to survive and thrive. When your oxygen levels drop during sleep, it could indicate a host of problems: The Garmin Vivosmart 4 makes it possible to know right away if you might not be getting enough oxygen during sleep.
It does this by using a Pulse Oximeter.
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Our Analysis And Test Results
The Vivoactive 3 tied with the TomTom Spark 3 Cardio+Music, having a slightly inferior performance in our Health Impact metrics. However, the Vivoactive 3 has a much better display. The Vivoactive 3 performed slightly better than the Garmin Vivosport, having a better range of fitness tracking abilities, however, the Vivosport does cost about a hundred bucks less.
Unique Outstanding Design Sleep App
I would like to take the time to sit down and talk about this unique app. I feel sometimes putting into words how nice something is, or should I say unique is not always easy. This is for myself one of those times. I truly thank the Developer or Developers for putting out such a great unique outstanding design app that gives great sleep tracking Data. I feel really the Developers have work really hard and put a great deal of time and yes love into this app. How do you know look at the updates that are being made! The Technology for apps is changing every second every minute and yes every day. I believe the Developer is on Top of the Technology with the Software that He is coding every second and minutes of the day. I hope really after you perhaps read this you will download this and give it a try! For myself the Technology Data I get from this app is correct! But in saying that do I feel it is always right? Sometimes I think know its wrong, but when I really start checking I find the app and the Developers were really right after all! Well time for me to move on and face the rest of the day. So please download the app try it you will not be disappointed or sorry! Thanks again to the Developer really a 5 star rating unique app.
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Garmin’s Newest Vivoactive 3 Smartwatch Adds Music Improved Sleep Tracking
The Vivoactive 3 Music feels like the closest thing to the Fitbit Ionic.
This could be the best GPS music watch alternative to the Fitbit Ionic and Apple Watch.
Garmin makes a lot of fitness watches. The Vivoactive 3 is the company’s general all-around fitness smartwatch, and the newest version, the Vivoactive 3 Music, adds music storage much like Garmin’s more runner-focused Forerunner 645 that arrived earlier this year. The $300 watch is available now.
The Vivoactive 3 Music has a pretty complete set of features: onboard storage for 500 songs, although they have to be sideloaded from a computer, much like the Fitbit Ionic and Versa; iHeartRadio and upcoming Deezer support for music synced from a phone; Garmin Pay contactless payments; GPS; and up to a seven-day battery life .
It’s basically the Vivoactive 3, but with music. Garmin’s also promising an improved sleep tracking system that’s arriving “soon,” using heart rate variability and adding REM, light and deep sleep awareness — much like what Fitbit already does. The sleep tracking enhancements will come to the Vivoactive 3, Forerunner 645, Forerunner 935, Fenix 5 watches, Vivosport, Vivosmart 3 and Vivomove HR.
See, I told you Garmin makes a lot of fitness watches.;
Withings Sleep Tracking Pad
If youd like to track your sleep, but feel uncomfortable having to wear something to bed every night, Withings Sleep Tracking Pad is a great option.
I was able to test this gadget out a couple of years ago, and found it really easy to set up and use. To get an accurate reading, you need to slide the Sleep Tracking Pad under your side of the mattress, and plug it into the wall. The rest of the setup process, which includes connecting it to your WiFi network, takes place in the Withings Health app on iOS and Android.
Once its set up, Withings Sleep Tracking Pad is basically invisible. When you go to sleep, sensors in the pad can detect your heart rate and movement, which it uses to determine whether youre asleep, and the state of sleep youre in . When you wake up, the data is synced to Withings severs over WiFi, and accessible on your phone.
Youll be able to see a bar graph on top of the app that shows you when you went to sleep, woke up, how long youve slept, and which stages of sleep you were in throughout the night. Youll earn a sleep score based on how long you slept, how long it took you to fall asleep, how long it took you to get out of bed, and how many times you were interrupted. Keeping track of a single score every single day is a way to determine the quality of your sleep at a glance, but the more granular data is worth digging into when you have the time.
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Garmin Vivoactive 4 Vs : Which Should You Buy
Not surprisingly, the price of the Vivoactive 3 has been significantly marked down since its successor was released. If you’re content with the more basic tracking and features offered by the predecessor, it’s an unbeatable deal for those on a tight budget. It’s also an ideal option for someone who is buying a Garmin smartwatch for the first time and doesn’t want to break the bank. It’s not as advanced as the Vivoactive 4, but you still get a decent set of features for this low price point.
However, if you’re craving more details and you don’t mind spending a bit more, the Vivoactive 4 is an excellent pick with a lot to offer. It boasts many well-deserved improvements, like two size options, standard music storage, and a long list of tracking features that help you get a deeper look at your overall health and fitness. If the price tag doesn’t spook you, you’ll be more than happy with the Garmin Vivoactive 4.
What Else Can The Garmin Vivosmart 4 Do
The Garmin Vivosmart 4 is an outstanding example of multi-functional wearable technology capable of doing lots of amazing things.
Did you know
Not only does the Vivosmart 4 track your oxygen levels, it also tracks your SLEEP STAGES!
What the heck are sleep stages?
During the night, youll drift in and out of periods of light sleep, deep sleep, and REM sleep.
Light Sleep: This is where youll spend most of the night. In light sleep, youre easily awakened, and your body is hard at work cataloging memories and emotions.
Deep Sleep: This is the sleep stage where your body repairs damaged cells, and its also the stage where you grow. Youll normally spend time in all 3 stages.
REM Sleep: This is the stage where dreaming takes place, and where the magic of the brain happens. Youre processing memories and clearing out the clutter, and youll need REM sleep to feel rested and restored in the morning.
The sleep tracker is able to determine how many times you drift into your most productive sleep stages during the night. When you wake up, youll have an accurate report of how productive your sleep was the night before.
Recommended Reading: What Does A Good Sleep Cycle Look Like
The Move Notification Is A Bit Pointless
Maybe this is just me, but I dont find the prompt to move every hour very useful. The problem is that it takes a lot of movement to clear it like a 3-4 minute walk, something that is hard to achieve in the office. If I could clear it by getting up and walking to the kitchen, or something, then I would. However Ive realised I cant, so I now tend to just ignore it, and let it clear itself a few times a day when I would be walking anyway out to lunch, or to the train at the end of the day. The result is that it becomes completely pointless. I think one of the following two changes are needed:
Make it easier to clear the notification. Getting up every hour and walking to the kitchen would be beneficial, so I feel I should be encouraged to do so, whereas since this isnt good enough for my Garmin, theres no motivation to bother. Track how much time I spend each day with an uncleared move bar. This would be interesting and would motivate me more to try to clear it regularly, even if I didnt quite manage to do so every hour as the Garmin would like.
Digging Into Your Data: What Garmin Sleep Reveals
Each morning you get a full, nightly readout that reveals how much sleep you got in total, along with a breakdown of the time spent in different sleep stages: Deep, Light and REM and also the duration of any periods where youre awake.
The sleep stages
Light Sleep: Eye movements and muscle activity start to slow down as the body prepares for deep sleep.
Deep Sleep: Restoration mode where eye and muscle movements stop completely, heart rate and breathing slow, and the body goes into recovery, building bone and muscle, and boosting your immune system.
REM Sleep: The dream stage where the brain is almost as active as when youre awake. REM sleep is important for forming memories, processing information and resetting.
In the app, you can add a widget to get your most recent sleep time displayed on your My Day screen. You can get the full sleep breakdown by hitting More and then tapping into your Health Stats. This is also the best place to review your sleep data in the web tools.
Your data is presented in a timeline that shows you when you fall asleep and when you wake up rather than when you get into and out of bed. If you know theres an error here, you can manually edit these times in the Garmin Connect app and on the Garmin Connect web tools.
Garmin uses sleep data for its new Body Battery feature
Get your next Garmin fix
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What Is The Garmin Stress Score
The stress score is based on your heart-rate, but its important to understand that its not simply a case of whether your HR is high or low, since that has more to do with how much exercise you are doing than your stress level. Instead, stress score is based on heart-rate variability . This is a really interesting measure which is based on the variance in interval between heart beats.
You see, if your heart is beating at 60bpm you might assume that it is beating exactly once per second, but in reality there will be variance sometimes it might beat every 0.9 seconds, sometimes ever 1.1 seconds, and so on.
You might think that an inconsistent heart-beat is a bad thing but infact higher HRV is a good thing. To understand that, you have to understand that your heartbeat is essentially controlled by two different parts of the nervous system: the parasympathetic which reacts to core body functions like organs, and the sympathetic which reacts to external inputs like exercise or stressful events. The former will generally try to decrease your HR while the latter tries to increase it.
How Can We Get More Deep Sleep
According toProfessor Espie, “there are many small, practical steps you can take to makeyour day more sleep-friendly, from getting some exercise to cutting down oncaffeine after lunch.” But he recommends developing your own “personal wind-downroutine”.
Ideally this would consist of “an hour to an hour and a half beforeyou go to bed when you don’t do any work, avoid any ‘stimulating’ activity suchas strenuous exercise, turn off any electronic devices and give yourself timeto relax.”
Easier saidthan done, especially if you like a night out and/or box set binges, but enjoyingbetter sleep takes practice.
- As unrealistic as it sounds, try and get to bed by 9:30pm at least twice a week. It will help pay off your sleep debt and make work more productive.
- Avoid the lie-in at weekends as your internal body clock doesn’t stop for Saturdays. Force yourself out of bed and you’ll sleep better during the week. Stanford sleep science expert Dr Zeitzer told us: “Changing your sleep patterns will indirectly, through differences in light exposure, change your circadian clock, which helps your brain to anticipate ‘normal’ or expected sleep timing. So, this would make falling asleep the next night difficult.”
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What Information Is Recorded With Asm
The information recorded with ASM are sleep cycles. Garmin is introducing sleep cycles that will provide information related to light sleep, deep sleep and REM sleep.;
During light sleep, eye movements and muscle activity begin to slow down as your body is preparing to go into a deep sleep. During this next stage, deep sleep, eye and muscle movements will stop completely and your heart rate and breathing pattern slow down. This stage is also referred to as restoration mode, where the body recovers, builds bone and muscle and boosts your immune system.
During the Rapid Eye Movement stage or REM is where you dream and brain activity is almost as active as when you are awake. REM is very important to form and consolidate memories and learning.
However, considering that Garmin Advanced Sleep doesnt track naps, for me it is a great inconvenience because I do like to nap from time to time. There is a lot of research available showing the benefits of napping but the app will only take into consideration the length of sleep.;;
Why Is This Blog About How Does Garmin Measure Rem Sleep Important
As discussed on how Garmin measures REM sleep, it uses a combination of certain sensors such as the accelerometer and the Heart Rate optical sensor to track sleep cycles. However, remember that it is important to make sure your devices heart rate monitor is on, and the device fits comfortably, not too tight or too loose to get the best readings.
Moreover, we have talked about how REM sleep is very important because it stimulates areas of the brain that helps us consolidate learning, memories and is also associated with the increased production of proteins. However, Garmin tracks other sleep cycle stages that we go through during the night that are also very important and contribute to our overall health.;
Please feel free to leave any comments or thoughts about the content of this article!
Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.
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