In the past, when we talked about sleep, we always used the words “sleep soundly” and “sleep soundly”.
With the development of technology, various new devices for recording sleep have appeared on the market, such as healthy bracelets and smart watches.
As a result, [deep sleep] appears more and more on our lips.
What is deep sleep? Is deep sleep the only good sleep? Today, Dr. Clove will give you a careful analysis.
Deep sleep, several times a night
People sleep seven or eight hours every night, but such a long time is not a deep sleep, but divided into several [sleep cycles].
In short, people’s sleep cycle can be roughly divided into three types: light sleep, deep sleep and rapid eye movement sleep.
The sleep cycle is from shallow sleep to deep sleep, rapid eye movement sleep, continuous cycle, each cycle is about 90 minutes.
If the sleep in a night is calculated as 8 hours, it will take about 4-5 cycles, that is to say, we usually experience 4-5 deep sleep times every night.
During deep sleep, growth hormone is secreted in large quantities, which has an important impact on the repair and growth of human body.
Studies have shown that deep sleep plays an important role in consolidating memory, which is also one of the reasons why sleep can help learn knowledge during the day.
In other words, people who sleep well are likely to have better brains.
Deep sleep, we can’t feel it.
In fact, deep sleep cannot be seen, touched or felt, and can only be judged by electroencephalogram detection-to put it bluntly, deep sleep exists on electroencephalogram machines and is a stage of sleep.
So, the so-called sports bracelets and smart watches actually… cannot accurately record deep sleep?
It is.
Sports bracelets and smart watches are actually [activity recorders], which can be seen by name. Their main function is to record people’s activities.
There are also activity recorders in sleep research, but their function is to judge the time of sleep and awakening, and there is no way to know whether people sleep deeply or lightly.
Deep sleep is not as long as possible.
The deep sleep time required by different people may vary greatly, with adults usually accounting for 15% ~ 25% of the night’s deep sleep time.
If you sleep for 8 hours, the deep sleep time will be between 72 and 120 minutes, which is about 1 to 2 hours.
It is worth noting that even if you sleep longer than usual, you cannot increase the time for deep sleep.
Therefore, if you sleep for 8 hours at night and the bracelet measures that the deep sleep time exceeds 3 hours, it can be said to be quite inaccurate.
How to increase deep sleep time?
If you have been troubled by the lack of [deep sleep] time (in fact, you really don’t have to pay too much attention), Dr. Clove also has some suggestions for reference.
1. Campaign
Previous studies have shown that exercise can increase deep sleep time.
Step 2: Weight Control
Obese people are more likely to have sleep disorders, such as severe snoring, which can cause sleep apnea and reduce deep sleep time.
3. Rational use of drugs
Sleeping pills are not recommended. Most sleeping pills cannot increase deep sleep time, but there are also studies that olanzapine can increase deep sleep time. If you need to take medicine, you must do it under the guidance of a doctor.
Of course, the above three suggestions are not 100% effective. Dr. Clove still needs to repeat that sentence:
As long as you have a good sleep, you don’t have to worry too much about how much deep sleep you have.
Finally, I’d like to give you four skills to help you judge whether you had a good sleep:
- Fast sleep, within 30 minutes; Rarely wake up in the middle, or wake up for a short time, not more than 5 minutes; Don’t stay in bed in the morning; Energetic during the day.