What should you average?

published by Lady Brighid Ni... on Wed, 02/29/2012 - 12:47
English

I just got my ZEO(finally).  I had a poor nights sleep; BUT had 4 hrs 21 mins total / 57 mins to fall asleep / 23% REM(1 hr 2 mins) / 18% Deep(49 mins) /   55% light sleep(1 hr 30 mins) - as I knew I had a crap nights sleep - when I saw I had 1 hr 2 mins of REM; I was surprised - I almost expected a minus; and then I hadn't expected  any deep sleep at all.

 

I also have FitBit; and it measures the micro wakes or the times one is awakened - and I have been averaging 20+; and several times hav had mre then 40 - BUT it only allows me to know I have not had a complete nghts asleep - unbroken.

 

I do know I am a caffeine addict.  In fact - I weaned myself off - that when I told my gp; she was pleased; BUT told me a new study showed that  a consumption of at least two coffees / teas per day - was seen to ward of strokes.  That people who did drink a minimum of such - had fewer instances of it.  I know - that I am dependent on it; and that if I don't have a minimum amount - then I get migraines. 

 

So, will again wean myself down to two cappuccinos with caffeine.  BUT there are times I feel a nice warm / hot cuppa makes me feel relaxed - and I have decaf; and will use that.  I will allow myself to partake after 3PM until midnight Sunday.  Then; will weed it down to two with caffeine a day; and by the end of week two from this coming - will have it down to ONLY 2. 

BUT; if you are addicted to caffeine - will not having what you system is used to - harm your sleep?

On Zeo; they have a night mask for light - has any one used this?  Is it better then any other.  When the seasons which are lighter and brighter earlier and later - I always have a eye mask - in fact in all suitcases I have one.  BUT if those using this mask find it much better - how / in which way??

I travel frequesntly.  If it is a short stay away - I try all night to get to sleep; and the next day am a zombie.  BUT if it is a long stay away; and in the same place - by the 3rd or 4th night - I am used to the sounds and light - and can get to sleep - BUT even so - like home - I know I am awake often; and I know I want a better quality sleep - and less wake ups in the night.

 

Cheers - B

 

 

Forums:

das997

Tue, 03/06/2012 - 11:41

Wow, what a cavalcade of issues/questions/observations!

First, there's a direct correlation between ZQ and ZTotal. You should be aware of that - the longer you're alsleep (any kind), the higher your score.

Second, everyone is different. REM and Deep are different with all of us, and change as we age. Only once you have maybe a month's worth of data under your belt will you know what's right for you. Using the Zeo "Morning Feel" on the web can really help, then you can correlate morning feel (and everything else) with the amount of REM/Deep you got.

Finally, when you describe sleeplessness with travel - it's common with all of us. It can be both an unfamiliar place and/or an unsynchronized circadian rhythm (melatonin production). If you cross timezones, it's generally accepted that it takes 1 day/timezone to get back to a regular rhythm. Some adapt to a strange place better than others.

Cheers,

Doug

Third, Fitbit only relies on motion, and is a pretty unsophisticated measure of your night. I'd ignore it.

Fourth, the caffeine thing is hard to quit. I know, I tried. But 2 cups in the AM first thing, and another cup of decaf about 3pm seems to work just fine for me. Some say that cutting out caffeine is best, but I tend to disagree - the benefits can outweigh the downside if you can tolerate coffee.

Fifth - I think the masks are a good idea. As long as the one you have blocks out all light and you can wear it all night without it slipping off, that's good enough. Paying alot for a mask makes no sense.

das997

Mon, 03/12/2012 - 13:39

I have a caffeine "addiction" too - but it only seems to be a mental one. When I go "cold turkey" for a couple of days, there aren't any symptoms (headache, nausea). And there's no difference to my sleep, measured by the Zeo. I am paranoid about having caffienated coffee after about 3pm, though, so I switch to decaf. The Zeo is the perfect device to use to see whether caffeine affects your sleep - instead of asking people what their experience is, try it for yourself - we're all different.

I also experience 20 or so awakenings/night - but they're measured on the Zeo so they are all >2 minutes. Don't know how FitBit does this. If it measures every little awakening (I can't imagine it does because it's sensing motion), then that number (20-40) doesn't seem to be too outrageous. But if it only does it when it senses motion (which I think it does), then you have an issue. Suspect either Obstructive Sleep Apnea or Central Sleep Apnea. A simple overnight, at-home, blood oximeter test will tell. Talk to your doctor about it.

As for Zeo's sleep mask - as long as the one you use blocks out all the light, then it doesn't matter. I let price be my guide (to a point).

Regarding sleep when travelling, if you cross a time zone, then you can expect 1 day/zone to get back into a circadian rhythm. If you don't cross a timezone, then it's however long your body/mind takes to get comfortable in a new environment. I used to travel a lot both ways (timezone and N-S), and sleep for the first night or two was always unpredictable.