REM, Light, Deep: How Much of Each Stage of Sleep Are You Getting?

sleep stages: man tracking his sleep using Fitbit Alta HR
Waking up bore, angry, or cranky ? If you use a Fitbit Alta HR, Fitbit Charge 3, Fitbit Versa, Fitbit Ionic, or Charge 4, your sleep data may soon be able to reveal why. By tapping into your night heart rate and apparent motion patterns, these devices will be able to estimate how a lot time you spend in light, deep, and rapid eye motion ( REM ) sleep. Pretty cool, right ? Each of these stages—or sleep types—serve a different purpose, sol sympathy how much of each stage you log can help you identify and address sleep-related issues. Below, a breakdown of what you need to know about each sleep phase .

Sleep Stages, Simplified

sleep researchers divide sleep into five stages—stages 1, 2, 3, and REM—but to keep things simpleton, Fitbit groups like sleep stages together. In the app, your sleep will fall into three stages : ignite, trench, and REM. here ’ s what each of those mean .

fitbit sleep stages hypnographLIGHT SLEEP sparkle SLEEP

Stage 1: “ This is the sleep that ’ s a little more choppy, shallow, not restful, ” says Michael Grandner, MD, director of the Sleep and Health Research Program at the University of Arizona in Tucson and a Fitbit sleep adviser. “ But it ’ sulfur normally barely a quick passage, so you ’ re not in it for very retentive.

During stagecoach one, “ you ’ re still hearing things and have a sense of awareness, ” says Fitbit sleep adviser Allison Siebern, PhD, consulting adjunct professor at The Stanford Center for Sleep Sciences and Medicine and film director of Sleep Health Integrative Program at the Veterans Affairs Medical Center in Fayetteville, NC. “ Your brain has dipped into sleep but you don ’ t feel like you ’ ra asleep. ”
Stage 2: When people talk about light rest, this is the stage they ’ re normally referring to. You ’ ra asleep but can be easily awoken. That said, stage 2 sleep is not shallow, nor is it less crucial than other sleep stages. “ luminosity sleep is very important because it takes up more than one-half of the night, ” says Grandner. “ It ’ s when your torso processes memories and emotions and your metamorphosis regulates itself. then there ’ s a batch of soundbox sustenance occurring during lighter stages of sleep. ” Breathing and heart rate typically decrease slenderly during this stagecoach .


Stage 3: During deep sleep, you become less reactive to outside stimulation. Breathing slows and muscles relax ; kernel rate normally becomes more regular .
“ Deep sleep is very much about the torso, ” says Grandner. “ The think parts of the brain are largely offline. Your muscles are very relax. You ’ re not dreaming at all during this time. Your body is doing a lot of rebuilding and repairing. ” Deep sleep is when your body secretes increase hormone, which is associated with cellular rebuild and repair. According to Siebern, deep sleep has besides been shown to help strengthen your immune system .
“ If deep sleep is about body, REM is about the brain, ” says Grandner. “ The brain is very active during REM sleep, yet the body is very inactive. actually it ’ s therefore inactive, you ’ re actively paralyzed during REM sleep. ”
REM is when most dream happens and your eyes move quickly in unlike directions ( hence the name ). Heart rate increases and your breathe becomes more guerrilla .
REM is very crucial for emotion regulation and memory—you ’ rhenium clearing the brain of things that aren ’ t needed, says Siebern. It ’ mho besides the flower of protein synthesis at the cellular floor, which keeps many processes in the body working properly .

Understanding Sleep Cycles

Your body doesn ’ thyroxine just hit each sleep stage once a night, nor does it spend an equal sum of prison term in each of them. In fact, it cycles through all of these stages multiple times a nox. “ Each cycle lasts, on average, 90 minutes, ” says Grandner, “ but some cycles can be equally short as 50 minutes and some can be a long as 100 minutes or more. ” here, according to Grandner, is how it works :
cycle 1 : During light sleep you ’ ll dip into stage one and transition into stage two. then you ’ ll move cursorily into deep sleep, where you ’ ll stay for a while before going into 10 minutes or therefore of REM. “ It ’ second very hard to wake up from deep sleep, which is why your soundbox tries to get it over with ampere cursorily as possible, ” says Grandner. “ By the time the night ’ s halfway over, you ’ re done with it. ”
hertz 2 : You ’ ll get slenderly more lighter sleep, still a batch of deep rest ( but less than earlier ), and a fiddling more REM .
cycle 3 : You ’ ll credibly log a draw more light sleep, a little bit of abstruse sleep, and more REM.

After this, during the second one-half of the night, the cycles by and large break down as your body alternates between lightly sleep and REM for the rest of the night .

How Do Your Sleep Stages Stack Up?

When you click on the sleep tile from your Fitbit splashboard and then choose Today, you ’ ll be able to see how much clock you spent in each sleep stage and what percentage of your total night ’ sulfur rest that stage constituted .
Fitbit Sleep Stages Today
On average, light sleep will take up about 50 to 60 percentage or more of your night. “ Whether you get more or less light sleep international relations and security network ’ thyroxine truly going to affect how you feel besides a lot, because it ’ s just any time is left that ’ s not spent in deep rest or REM, ” says Grandner. “ It ’ s classify of the remainder. ”
deep sleep, on the other hand is probable to take up 10 to 25 percentage ( depending on your old age ) of your sleep. “ There ’ s no substantial way to get besides much deep sleep, ” says Grandner. “ Your body has its own natural driveway for it, so once you meet that, the need will dissipate and you ’ ll merely start going into REM and lightly sleep. ”
Too little, on the other hand, and sleep becomes unrefreshing. “ The two main things that can lead to less deep sleep is age—people naturally get less as they get older—and anything that interferes with your sleep, like pain, illness, medical problems, sleep apnea, and other sleep disorders, ” says Grandner. “ They can keep you out of bass sleep artificially, which makes your sleep a little more shallow. ” besides, lurch exploit. “ Your torso wants to get into thick sleep at night, and it wants to avoid bass sleep during the day, ” says Grandner. “ So you have a natural stay of how long it will take you to get into it. ”
last, REM makes up about 20 to 25 percentage of your nightly sleep and by and large takes space in the second half of the night. “ If you cut your sleep abruptly, most of what you ’ re cutting out is REM, ” says Grandner. “ And excessively small REM sleep can leave you feeling dazed, less able to focus, and might lead to memory problems. ” That ’ s why it ’ s crucial to get adequate respite after learning something raw or before taking an examination. many medications can besides block REM. “ Most antidepressants can cut REM sleep by half, ” says Grandner .
systematically getting excessively much REM could besides create problems. “ If you go excessively much over 25 percentage of REM, it might cause besides much brain energizing, which can leave you angry and cranky and can even potentially worsen depression and anxiety symptoms, ” says Grandner .

Wake Up Happier and More Refreshed

When analyzing your sleep-stage data, keep in mind that the percentages above are based on broad averages. To compare your stats to the averages of others who are the same age range and sex, click the sleep tile on your dashboard and then choose “ Benchmark. ” ( In the graph, the normal range for each sleep stage is shown as the shade area between the two horizontal lines. ) even then, though, both Grandner and Siebern urge you to note that every individual has different sleep needs .
Fitbit sleep stages benchmark
“ Everybody ’ s a fiddling unlike, ” says Grandner. “ arsenic long as you give yourself enough time to sleep, and you don ’ t have any kind of sleep disorderliness that ’ randomness keeping you out of any certain stages of sleep, your body will figure it out using it ’ south own rhythm and drives. ”
Siebern agrees : “ We can do things to help improve the quality of our sleep, but we all have a baseline that determines how much of each sleep stage we ’ ll get. ” ( Check out these 8 Tips for Getting a good Night ’ s Sleep. ) There truly is no ideal.

“ Ideal is whatever your body does given enough of an opportunity, ” says Grandner. Ask yourself, suggests Siebern, how you feel. If your sleep stages are falling outside the averages but you feel refreshed and engaged, then you ’ re likely getting the measure and quality of sleep you need. Use that as your service line by which to compare future sleep sessions .
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Danielle Kosecki

senior health and fitness editor program Danielle Kosecki is an award-winning diarist who has covered health and fitness for more than 10 years. She ’ s written for Glamour, More, Prevention, and Bicycling magazines, among others, and is the editor program of The Bicycling Big Book of Training. A New York native, Danielle now lives in the Bay Area where she doesn ’ triiodothyronine miss winter at all .

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Category : Healthy