Total sleep shows how much sleep you got versus your goal.
Studies have shown that most adults require 7 to 9 hours sleep per night. You can adjust your sleep goal directly on the total sleep details view, or in the Settings tab, Set Goals section.
Your quality sleep section considers how long you have slept, how restless you’ve been and your sleeping heart rate.
It’s the best indication of how much quality sleep you are really getting. The primary factor that influences the quality sleep is how much you have been tossing and turning and moving about.
Your quality goal is based on a percentage of your required sleep time. Most people find that 70-80% is a good initial target.
After a short time, you’ll get to know how this relates to how you feel, and you can adjust your goal accordingly in Set Goals in Settings.
Heart Rate Dip
Heart rate dip compares your sleeping heart rate average to your non-active, non-sleeping previous 24 hours heart rate average.
Studies have shown that a dip of 10% or higher is an important part of sleep health.
Some people have no dip at all. This can be due to medical conditions, pacemaker or lifestyle. If you find that this is the case, then you can adjust your goal to “Low Dip” in the Set Goals in Settings. This will then remove heart rate as a factor in deep sleep calculation.
Some people have an extremely high dip. If yours is generally 20% or higher every day, then you should change the goal to “Athlete” in the Settings. This will adjust deep sleep calculations to make them more accurate and will also change the heart rate dip goal so that you can get a more accurate reflection of your heart rate during sleep.
The default “Normal” setting is best for most people. You should look for at least 75% completion. 100% is a very good result.
Resting Heart Rate
Resting heart rate (RHR) is a good measure of your recovery. It’s the number of times your heart beats per minute when you’re at rest.
Normal resting heart rate for adults can range anywhere from 40-100 bpm. It takes about 2 weeks for Inspire Ring to learn your personal baseline.
For Inspire Ring, a resting heart rate slightly below your average is a sign of good readiness. Intense training, a late meal, elevated body temperatures, or even thoughts and emotions, such as stress or excitement, can keep your heart rate up during your sleep.
Deep sleep is the most restorative and rejuvenating sleep stage.
Studies have shown that an adult requires 1.5 – 1.8 hours of deep sleep per night.
Your deep sleep goal is based on a percentage of your required sleep time. Most people achieve 10-30% of time in deep sleep.
An important factor in the calculation of deep sleep is your nocturnal dip in heart rate (see above). If you find that deep sleep seems to be under or over-reported according to the averages, then this is usually due to heart rate. You can adjust this by changing your heart rate dip goal in Settings.
When you’re in deep sleep, your blood pressure drops, heart, and breathing rates are steady, arm and leg muscles are relaxed, and it’s harder for you to wake up.
During deep sleep, your muscles grow and repair, immune system is refreshed, and brain flushes out toxins.
Usually, you get more deep sleep during the early night. If you want to get more deep sleep, try to keep your sleep schedule consistent, and avoid heavy meals, stimulants and bright screens 1-2 hours before bed.
Associated with dreaming, memory consolidation, and creativity, REM (rapid eye movement) sleep plays an important role in re-energizing your mind and body. REM sleep includes all your sleep, including naps.
REM sleep makes up anywhere between 5-50% of your total sleep time. On average, the optimal amount for healthy adults starts from 1.5 hours, but slightly decreases with age.
REM is regulated by circadian rhythms, in other words your body clock. Typically, you get more REM sleep during the latter half of the night.
Getting a full night’s sleep, sticking to a regular sleep schedule and avoiding caffeine, alcohol or other stimulants in the evening can increase your chances of getting more REM.
Sleep efficiency reflects the percentage of time spent asleep compared to time spent awake while in bed. Sleep efficiency takes into account all your sleep, including naps.
For adults, sleep efficiency of 85% is a sign of peaceful and uninterrupted sleep.
It’s common for sleep efficiency to slightly decrease with age.
Sleep latency is the amount of time it takes you to fall asleep at night.
Ideally, you should fall asleep within 15 to 20 minutes of lying down. Falling asleep in less than 5 minutes can be a sign of over-tiredness.
If you have trouble falling asleep, try doing something relaxing, ideally in low light, until you feel sleepy again. For some, it can help to get out of bed, but avoid doing something that energizes you.
Restfulness tracks your wake-ups, excessive movement, and getting up from bed during your sleep.
Everyone moves and wakes up during sleep, but too much tossing and turning can have an effect on your sleep quality. You can see your movement during sleep under your sleep stage graph.
Restless sleep is less restorative than uninterrupted sleep, and it’s usually the cause of daytime sleepiness. Disturbances can be caused by things like stress, noise, bed partners, pets or different foods.
To improve your chances of getting restful sleep:
- Optimize your sleep environment by making sure your mattress is comfortable and your bedroom is quiet, dark, and cool(= 65 °F/18 °C).
- Avoid spicy, heavy meals and alcohol close to bedtime, and caffeine in the afternoon and evening.
- Try to complete your workouts at least 1-2h before bedtime.
- Help your brain and body wind down by avoiding bright and blue lights 1-2 h before going to sleep.
Blood oxygen represents the percentage of the hemoglobin in your red blood cells that are carrying oxygen from the lungs to the rest of your body.
Stuffy nose, sleeping environment, some underlying conditions like allergy and your overall health may lower blood oxygen levels.
Having a blood oxygen level between 95-100% is considered normal.
It is recommended that you follow your long-term breathing regularity trend, rather than just one night’s data.
How to nurture breathing during sleep
Sleeping position influences sleep quality, as well as having a mattress and pillow that support your neck and spine while you sleep. Your pillow should keep your neck (cervical spine) straight.
Sleeping on your side and having a pillow that supports your neck may improve sleep quality. You are less likely to snore, and you may have fewer breathing disturbances, which improves your blood oxygenation. Breathing through your nose also enhances blood oxygenation.
If you suffer from reflux or heart burn, it’s often recommended that you’d sleep on our left side, and sleeping on your right side puts less pressure on the heart. To support sleeping on your side, you may want to try putting a block, like a tennis ball under your back, which will keep you from turning on your back in your sleep.
Before going to bed, make sure your bedroom is as quiet, dark, cool and aired as possible. Using ear plugs, socks and a sleep mask may help you to fall asleep, as well as handling the day’s events before going to bed.
Factors relating to Sp02 sensing
Pregnancy and some medical conditions, like allergy may affect the accuracy of breathing regularity sensing.
Make sure that your ring’s sensors are underneath your finger, and your ring fit feels snug. If your ring feels too loose, try wearing it on a different finger.
It is usual to have some breathing disturbances, especially during REM sleep. Keep an eye on your long-term breathing regularity rather than just one night’s data.
Inspire Ring tracks your respiratory rate while you sleep. Your respiratory rate is the average number of breaths you take per minute.
Respiratory rate is a good indicator of your health status. The typical respiratory rate for a healthy adult at rest is 12-20 breaths per minute. Because breathing is highly individual, it’s best to compare your numbers to your own baseline.
Heart Rate Variability
Heart rate variability (HRV) reveals how your body responds to training, traveling or stress. HRV is personal, and it’s affected by various factors such as age, health status, and fitness level. Average HRV can vary from anywhere below 20 to over 120. High HRV is typically a sign of general health and fitness, whereas lowered HRV can be a sign of stress or overtraining.
Body temperature variations can reveal a lot about your recovery and overall health. It’s normal for body temperature to rise after eating, drinking or exercising late, or when sleeping in a warm environment. A sudden rise can also indicate that you’re coming down with something. When this happens, it’s a good idea to take your temperature with a thermometer, and allow yourself to rest.
If you track your menstrual cycle, you may spot monthly patterns in your body temperature Trend view. It’s common for body temperature to fall during the first half of the menstrual cycle, and rise slightly during the second half.