How to check "sleep" with a smartwatch, what is your ideal sleep time?
Sleep stage and interruption --Polar Flow
In the case of the writer, the above data can be seen from the above sleep.
Including this data, including my own experience, I feel like "I am sleeping enough, my body and body recovery is shallow, and sometimes I wake up, and I am not satisfied."While looking at this result in waking up, you can get an improvement, such as whether you should have moved your body in the evening the day before, compared to your past life.
In my case, I often enter a relatively long "deep sleep" for about an hour after falling asleep.By comparison, the first "deep sleep" time is short on this day, and it seems that the body recovery has not progressed much.When you can read the sleep stage like this, you can easily see your sleep improvement.
The sleep status on another day seen in the app (Garmin Connect) of the data measured by Garmin Fēnix 6s is as follows:
Garmin's sleep status is rougher than Polar, but if you hold down the points, you will be able to judge the quality of sleep.
First, there is a cycle in sleep, and the flow of "shallow sleep → deep sleep → REM sleep" is repeated four to five times.There is a tendency in the cycle, deep sleep is more likely to occur in the first half of sleep, and REM sleep is said to occur in the second half of sleep.
Deep sleep is considered to be mainly recovered by the body, and the development of muscles and the support of the immune system are provided (deep sleep is considered to affect memory and learning ability).It is said that REM sleep is mental recovery and has the effect of improving memory and learning skills.Although it is considered to be effective for both sides, deep sleep and REM sleep are more effective.
In this way, the sleep stage has its own recovery effect, so if you can visualize your sleep status, is your body recovered sufficiently, or is it sufficiently recovering?You can know.However, it is said that the longer sleep and REM sleep, the better, the better, and it is important to be in the appropriate ratio of sleep.
If you look at the above Polar Flow screenshots, you can see that there are occasional orange bars, which indicates sleep interruption.Suspension during sleep is a daily thing, and when the interruption time is short, it is often impossible to remember what was happening.The long interruption of over 90 seconds occurs every night, and it is said that on average 15 minutes is long.It seems that the shorter time of the suspension, the higher the quality of sleep.
Just looking at the sleep stage and interruption like this, you can judge how quality your sleep is.If you don't feel tired and don't get sleepy during the day, for example, even if your sleep time is short, there is a "quality" and you may have no problem.Conversely, if the sleep time is long but low quality, there is room for improvement.
See the restoration of the independence nerves with autonomic nervous status
Another thing I want to monitor sleep is the autonomic nervous status.The next screenshot shows the results of monitoring autonomic status in Polar Vantage V2.It indicates how much the autonomic nervous system has calmed down at night.
Polar uses heart rate, heart rate fluctuation, and respiratory rate for monitoring of autonomic nervous status, and determines how much these values are different from the normal level.It is said that the higher the heart rate fluctuations, the more active the parasympathetic nerve activity, and the healthy, aerobic exercise level, and stress resistance are said to be in a state.Because this value varies greatly, it is said that it is necessary to compare it with the normal level of the individual.
There are not many smartwatches that monitor the autonomic nervous status yet, but it is a feature that you should definitely think to improve your sleep quality.If you have enough quantity and quality from your sleep status, but if you are sleepy during the day when your eyes are awake, or if your eyes are awake, you would like to see the autonomic nervous status.The autonomic nervous system may not have sufficiently recovered.
As long as you can also visualize the autonomic nervous status, by comparing your daily life and numbers, you will be able to understand the life pattern when the autonomic nervous system is good and the life pattern when it is bad.If so, it will be revealed that the autonomic nervous system can easily recover.Visualization makes it easier to improve sleep quality.
Let's start sleep monitoring
Sleep monitoring methods are different for each smartwatch, so basically it is necessary to work according to each device manual.However, the preparation and measurement methods are similar to some extent, so here is a brief summary of the method.
- 理想とする睡眠時間を設定する。だいたい7時間〜9時間の間で設定を推奨されることが多い。
- いつも寝ている時間帯を入力する。この値はスマートウォッチが入眠および起床を判断する時の材料として使われる。
- 睡眠モニタリング機能を有効化する（継続的に心拍計機能を動作させるモードを有効化する）。
When the sleep monitoring function is enabled, falling asleep and getting up are often automatically determined.Especially for falling asleep, it is often judged automatically.Waking up is also automatically judged, but I think the smart watch will check if you have woken up, so you can select "Yes".It would be a daily life to answer your smartwatch that you woke up while sleeping.
Sleep monitoring basically needs to be compared to your usual sleep, so some devices do not display measurements overnight.It seems that sleeping status is finally displayed a few days later by doing sleep monitoring for a few days.There are also devices that are not properly measured unless they have been wearing a smartwatch for a few hours of falling asleep.Basically, a smart watch is a device that works properly by keeping it.The use of measurement only during sleep does not work very well.
Also, there is a minimum of time in sleep, and if it is too short, it will not be considered as a sleep.I think there are many cases where at least 4 hours is required.This is because four hours of monitoring after falling asleep is important in judging sleep status, and often gets deep sleep.
The following items to be aware of when implementing sleep monitoring are as follows.
When it comes to setting a sleeping time, it seems that people who have unsetting time in the shift work cannot be used, but it is not so (of course, depending on the device).Smart watches are treated with the longest sleep time of the day as "sleep".Nap is considered a short sleep and is not treated as a "sleep".
It is important to keep sleep data
Depending on the device, it is important to keep sleep data anyway if you are using a model that uses the user's usual data and past sleep data to perform sleep analysis.Continued to keep data accurate, you can know how your sleep is changing in the long term, and how to change it.can.
I think everyone wants to improve the amount and quality of sleep.It's a pleasant thing that you can't get sleepy during the day because you wake up.
The sleeping monitoring function equipped with a recent smart watch is to estimate and display the data obtained from the optical heart rate monitor and the acceleration sensor.This feature worth noting is that "sleep quality" can be compared with numerical values, even if it is a guess.
For example, when you feel sick when you wake up, your smartwatch will tell you a guide value (depending on the device).Then, remembering the previous day's day and behavior before going to bed, it would be easier to think about what led to the sickness (too much, eating too much, watching a series of dramas and movies until late).
It's been a few years that sleep monitoring has become so easy.It is expected that the performance and analysis functions of sleep monitoring as a consumer function will gradually progress in the future.However, there is no way not to use this because the current model is speculated and displayed.
This time, we roughly summarize the sleep monitoring function provided by smartwatches.Next time, I will explain more about the sleep stage.As you can read the sleep stage more specifically, it will be easier to consider how to change your sleep.Let's take advantage of this function.
