r/oddlysatisfying • u/Mixedbysaint • 1d ago
My sleep graph was nearly perfectly balanced: Oura Ring
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u/dustin91 1d ago
That’s a lot of REM stages
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u/ravenrhi 1d ago edited 1d ago
9 hours of sleep. Each sleep cycle in a healthy, unmedicated person is supposed to average 60-90 minutes with rem averaging 20-25% of each cycle. Looks like op is on target at 6 rem cycles. They likely woke up feeling well rested unless that shorter final rem cycle was interrupted by an alarm, in which case they feel groggy
I am utterly jealous of the fact that op slept solid ALL NIGHT! I wake at the beginning of each new cycle- every 60-90 minutes.
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u/theryman 1d ago
I wake at the beginning of each new cycle- every 60-90 minutes
I didn't know my 7 week old has a reddit account
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u/Tsobe_RK 1d ago
Ive had varying sleep issues most of my life, sometimes waking up like 20 times a night - fortunately its gotten alot better, but I literally never sleep like OP does and I'm so jealous. For me waking up 4 times a night is good.
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u/ravenrhi 1d ago
Same. Have you seen a sleep specialist and had a sleep study yet?
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u/Tsobe_RK 1d ago
Been to Europes leading specialist and done the most extensive studies 3 times over
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u/ravenrhi 1d ago
Awesome! Did they have suggestions on how to fix the interruptions without wrecking the rem ratio that you would be willing to share?
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u/Tsobe_RK 1d ago
they basically had no solutions for me except offering pill after pill which even those couldnt keep me asleep
but on a positive side they always concluded I get adequate amount of sleep - most definitely on the lower end but oh well I guess I'll take it
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u/ravenrhi 22h ago edited 15h ago
Yeah, that's what doctors here did, too. The problem with the pills is they mess with rem and are addictive. Since I already only cycle into rem around 5% of the night, they won't risk the pills. Instead, they recommended the following: (I imagine that you have heard the same)
Wean off caffeine. If caffeine is used, do it sparingly and only in the morning
Drink plenty of water during the day, but taper off from 6p/ 1800 until bedtime to reduce/prevent waking up with a need to use the restroom.
Do not exercise within two hours of bed time. The endorphins will keep the body awake. Yoga, Tai chi, stretching, breathing exercises, and Somatic exercises are all recommended over cardio and HIIT since they regulate stress hormones and help the mind relax while cardio and hiit can increase stress hormones, interfere with sleep, and increase autoimmune inflammation
Work on stress management- cortisol and other stress hormones interfere with sleep cycles, increase alertness, and increase the frequency of waking up because the body is on high alert
Get a massage regularly- back to stress hormones
Reduce screen time during the day and stop all screen time 2 hours before bedtime
Dim the lights an hour before you want to go to sleep. The brain releases adenosine in dim lighting to prepare the brain for going to sleep (for diurnal species)
Have a regular bed time. Going to bed at the same time every night is supposed to help the body regulate and improve the quality of rest.
Watch the timing of when you wake up. For most, this happens when the sleep cycle swings back to 1 and will give you an idea of the timing of your sleep cycles. Try to schedule a minimum of 5-6 cycles per night with your natural rhythm waking you before your alarm goes off. This will reduce daytime somnolence
Do not eat 3 hours before bed. The digestive process will interfere with sleep quality
Some medications interfere with sleep quality and rem access. If you take any medications regularly, discuss their impact on sleep with your doctors and discuss options with less negative impact on sleep.
There was something about sleep hygiene, too, but I don't remember much about that part
That's all I remember. Hopefully, it will help others
Eta: almonds and gaba naturally trigger adenosine and the body doesn't develop a tolerance for it. Melatonin is handy if you only use it once or twice a month, but the body builds up a resistance and you will find that the more you use it, the less it works
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u/No-Day2039 1d ago
I average 22 wake ups per night, never more than 6 hours mostly light sleep. How did yours get better?
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u/Tsobe_RK 1d ago
Therapy addressing the underlying issues (trauma from childhood) and alot of relaxation exercises to teach my body to let go of being tense/alert 24/7
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u/dustin91 1d ago
I remember being told we get four REM cycles on a good night’s sleep, but that was decades ago.
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u/hannibe 1d ago
FYI Oura has contracts with the DOD https://s.ouraring.com/defense and I think Palantir who wants to build a health database of all US residents for undisclosed purposes.
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u/badgirl99 1d ago
How do you get that much deep sleep?
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u/AitchyB 1d ago
I know! I get 45 minutes max if I’m lucky, and usually it’s all before midnight.
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u/ExcitedCoconut 1d ago
Yep. Occasionally the heavens align, I can switch off completely, ear plugs in and get… 60 mins max
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u/CountFistula23 1d ago
How does the Ouros ring measure sleep states? I assumed that would require sensors on your head...that is where the activity described is happening.
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u/Jasoli53 1d ago
Same way as any smart watch— measuring heart rate and movement, possibly oxygen saturation and extrapolating breathing rate. Using those metrics, it can guess where in your cycle you are. It’s not perfect, but I’ve found it’s good enough to measure quality of sleep from day to day
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u/Mixedbysaint 17h ago
It’s pretty sensitive to movement and I’m guessing it’s heart rate + movement
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u/Look_Man_Im_Tryin 1d ago
I envy this. Mine look…. Just absolutely god damn chaotic to be totally honest.
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u/Character_Log2770 1d ago edited 1d ago
My watch tracks this ( but not "core") and also gives totals and percents I aim for 4 hours of deep sleep to feel rested and ready to go
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u/Rozenor 1d ago
What are you? A robot?