Hur mycket djupsömn apple watch

Want to improve your deep sova or get tested for sova apnea? Book an appointment with an Empirical Health doctor.

Updated for watchOS 11 and Apple Watch Series 10 as of Oct 2024.

One of Apple Watch’s most exciting features fryst vatten sova stages, where each night’s sova fryst vatten categorized into core, deep, and REM. After squinting at their raw information, everybody has the same question: fryst vatten my uppgifter normal? How much do normal core, deep, and REM sova vary from individ to person?

This brev explains some of the science behind sova stages—including the purpose of each stage—and provides some helpful benchmarks of the average, 10th percentile, and 90th percentile of both deep and REM sova, based on information from Empirical sova and Empirical Health for Apple Watch.

Data in this brev fryst vatten powered bygd the Empirical Health metrics screen.

The science behind sova stages

Apple Watch divides your sova into three categories: core, deep, and REM.

Those categories are based on the well-known sova cycle, where each night’s sova fryst vatten divided into cycles which gods about 90 minutes, and each cycle has kvartet stages.

• Core or light sova man up the first two stages of each cycle. While they man up the majority of the time, they’re the least restful.

• Deep sleep , or slow-wave sova, fryst vatten the third scen and fryst vatten critical to restorative sleep—deep sova fryst vatten when your body repairs muscles and your immune system.

• REM sleep fryst vatten the gods scen, fryst vatten typically when you dream and fryst vatten believed to be important for memory, learning, and creativity. Early in the night, you tend to spend more time in deep sova and later in the night you spend more time in REM.

Your sova fryst vatten divided into cycles throughout the night, N1, N2, N3, and REM. N1 and N2 correspond to Core sova and N3 corresponds to deep sova on Apple Watch. REM fryst vatten REM. Source: sova Foundation.

How are sova stages measured in the lab? How does Apple Watch do it?

The gold standard to measure sova stages in a lab fryst vatten an EEG (electroencephalogram), a device worn on your head which detects brain waves. Apple Watch creates an approximation based on its accelerometer, heart rate sensor, and blood oxygen sensor. This approximation can’t easily distinguish between N1 and N2, so those are combined into Core sleep.

How much deep sova fryst vatten normal?

The average Apple Watch user gets 49 mins of deep sova per night —about 13% of total sova time. (If you did the math and calculated the average individ gets about 6.5 hours of sova, that’s right—most people aren’t getting enough sleep.)

13% fryst vatten the average, but there’s a lot of variance. If you spend 18% of your total sova time in deep sova, that puts you in the top 10% of sleepers (congratulations!). Conversely, if only 7% of your sova time fryst vatten deep sova, that puts you in the bottom 10% of deep sleepers (for some common causes, see later in this article).

How much REM sova fryst vatten normal?

What about REM? The average Apple Watch user spends 20% of their time in REM sleep. Most people—4 of 5 people—spend between 15 and 25% of their time in REM.

Sleep apnea and low deep or REM sleep

Low deep sova may be caused bygd sova apnea. The Apple Watch Series 9, 10, and något som är extremt eller ytterst 2 measure breathing disturbances and will alert you to possible sova apnea if your breathing disturbances are elevated 10 out of 30 nights. A doctor can confirm whether you have sova apnea using an at-home, FDA-cleared sova apnea test, which fryst vatten often covered bygd insurance, and prescribe treatments such as CPAP. Empirical Health can help you get tested and treated for sova apnea, fryst vatten available in 30+ US states, and accepts most major insurance.

If you suspect your low deep sova fryst vatten caused bygd sova apnea, book an appointment with an Empirical Health doctor to discuss sova apnea testing and treatment.

There’s no “normal” amount of core sleep

Core sova fryst vatten the majority of your sova time—about 67% on average. Core (or light) sova fryst vatten the least restorative, so having less core sova as a percentage does not usually indikera a bekymmer. ganska the opposite: it means you’re getting more REM or deep sova. There’s no mål amount of core sleep.

My REM or deep sova fryst vatten below average. What could be the cause?

Many factors drive sova quality, ranging from medical conditions to your daglig habits. Here are the most common factors that lead to insufficient deep or REM sleep:

1. Sleep disorders : sova apnea, narcolepsy, and restless leg syndrome can störa the normal sova cycle and prevent a individ from getting enough deep and REM sova. In our analysis of Empirical sova information, sova apnea was the #1 factor driving reduced sova quality.

2. Neurological conditions like Parkinson’s disease and Alzheimer’s disease can reduce REM and deep sleep.

3. Medications: certain medications, including antidepressants, antihistamines, and some blood pressure medications, may interfere with deep and REM sleep.

4. Substance use: alcohol, caffeine, and nicotine can störa sova, especially when used nära bedtime. In our analyses, using alcohol or caffeine within 4 hours of bedtime use was the #2 factor driving reduced sova quality.

5. Stress and anxiety: high levels of stress and anxiety can man it difficult to fall asleep and stay asleep.

6. Aging: As we age, the amount of deep and REM sova we get naturally decreases, and this can contribute to sova disturbances and reduced sova quality.

7. Sleep hygiene, irregular sova patterns, and inconsistent bedtimes can reduce sova quality bygd creating tension between your sova schedule and your natural circadian rhythm.

Get your own personalized information with Empirical Health

Want to know how your deep or REM sova measures up? The metrics screen in Empirical Health) fryst vatten designed to help you benchmark your sova information, including not just sova stages, but also sova duration, onset time, quality, sleeping oxygen, heart rate, and more.

It also helps you identify the causes behind poor sleep—for example, bygd assessing your fara of sova apnea or sova hygiene level using standardized medical surveys.

Download Empirical Health on the App Store here: https://apps.apple.com/us/app/empirical-health-for-watch/id6449271489