How do you make sure you get proper sleep? I pretty much toss and turn for half the night every night. Here's a screen shot of my sleep pattern from last night which is pretty typical of every night
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Based on the research articles I read and listening to that podcast with Matthew Walker who's studied sleep for over 20 years, I look to quantify it with the following
1. Did I get the proper quantity of sleep? This means MINIMUM 7 hrs, but I shoot for 8
2. Did I get the proper quality of sleep? The bench marks given on the fitbit app are actually appropriate and a good comparison tool
3. How do I feel in the morning? What was my sleep score? This is a little subjective, but the first two equate to both. I want my sleep score in the 80's.
4. Make sure that all unnecessary lights in the house are off when it's dark so that the house is as dimly lit as possible.
5. I recently started using the night time red glasses to block out blue and green light. The glasses help you secrete melatonin sooner, thus, allowing you reach deep sleep quicker and more naturally. I'll be honest, I thought it was a load of bs, but I did a bunch of research and bought a reputable pair about a month ago. I wear them 2-3 hrs before i go to bed and my average weekly sleep score has improved 5 points which is massive. I may look like a dork wearing them, but the quantifiable increase in my quality of sleep is worth it.
When i look at your screenshot, the up and down pattern of moving in and out of sleep stages is normal. The only thing that is off to me is that your sleep pattern should start by you going into deep sleep (roughly 1-2 hours total for the night) followed by ending with the majority of REM sleep. You have big portions in the middle of the night where you seem to be awake for a sustained amount of time (10-15 minutes) which means you aren't getting enough deep sleep sleep (the type that is restorative and makes you not feel tired)