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Sleep Cycles




or How to get the most our of ¼ of your day.
Overview
•   Average Sleep Needs
•   Sleep Cycle Overview
•   REM vs Non-REM
•   REM Duration and Windows
•   Example of Cycles at Night
•   When did You Fall Asleep?
•   Sleep Trackers and Apps
•   Maximize your Sleep Benefits
•   Sleep Myths
•   Naps
•   Polyphasic Sleeping
Average Sleep Needs




6 hours of sleep is NOT ENOUGH for 97% of us.
Sleep Cycle Overview
We sleep in 90 Minute cycles.




                                Source: Wikipedia
REM vs Non-REM
• Non-REM
  Your Body Rests and Repairs
  – Stage 1
      • Light Sleep
      • Falling Sensation – Body Jerks
  – Stage 2
      • Deeper Sleep
  – Stage 3 / (4)
      • Deepest Sleep
• REM
  Your Mind Rests and Collates Data and …
  – Lightest Sleep
  – Most Likely to Awaken
REM Duration and “Windows”
       Let’s look at that graph again:




Stage Lengths Change with Subsequent Cycles
Example of Cycles at Night
10:45pm – In Bed
11:00pm – Beginning of 1st Cycle
• Stage 1 – 10 minutes
• Stage 2 – 10 minutes
• Stage – 3 / 4 40 minutes
• Stage 2 – 10 minutes
• Stage 1 – 5 minutes
• REM – 20 minutes (12:15am – 12:35am)
12:35am – Beginning of 2nd Cycle
How Long Does it Take You to Fall Asleep?

• Can you remember your dream vividly?
  (or did you wake up during it?)
• The Key Trick
• Calculate backwards in 90 minute increments.
Sleep Trackers and Apps
• Sleep Tracker           Zeo   Wakemate




• Android
  – Sleep as Android
  – Sleepbot Tracker
  – Stopwatch & Timer +
Maximize Sleep Benefits
Unbroken sleep yield the best results!
• Minimize Disturbances
• Eliminate Before Bed
• No Intake Within 30 Minutes of Bed
• Ear Plugs and/or White Noise
• Keep Pets Out
• Keep the Room Dark
Sleep Tips
If you have a hard time sleeping, try these tips:
• Create a consistent routine for yourself
• Meditate – sitting or lying down
• Check the temperature
• Phones and TVs
• Make your bed for sleeping and sex only
• Sleep with intention
Sleep Myths
•   Sleep Debt and Weekend Sleep-Ins
•   6 Hours is Plenty
•   Getting Lots of Sleep = Getting Good Sleep
•   Alcohol helps you sleep better
•   Caffeine wakes you up
•   A mid-afternoon nap is ALWAYS a good idea
•   You’ll feel great if you sleep as long as possible
Phased Sleeping
• Monophasic
  – Single Large Chunk of Sleep
  – Example: 10pm – 5:30am
• Biphasic
  – Two Large Chunks of Sleep
  – Example: 6pm to 9pm / 2am to 5am
• Polyphasic
  – Multiple Small Chunks of Sleep
  – Example: 30 minute naps at 10pm, 4am, 10am, and 4pm
Naps
• Not always as beneficial
• Could make up for 1 missed REM cycle
• Can make up for sleep debt
• Can help you feel refreshed in middle of day
• Monophasic sleepers should avoid naps within 6
  hours of ideal sleep time
• Biphasic sleepers should consider a nap to
  supplement sleep cycles
• Polyphasic sleepers need to be consistent –
  spontaneous naps could be detrimental
Create a Sleep Plan
•   How many cycles do you want?
•   Can you schedule a nap?
•   How long does it take you to fall asleep?
•   What time do you need to be up by?

Example:
     I want 5 cycles and can’t schedule a nap, so I need to sleep 7.5 hours at
     night. I take 15-20 minutes to fall asleep and need to be up by 6am.

                6am - 7.5 hours = 10:30pm - 20 minutes = 10:10pm
                                       OR
                   10:00pm + 20 minutes + 7.5 hours = 5:50am

                      Don’t take the extra 10 minutes of sleep!
Reading Suggestions
•   Wikipedia (Google: Wiki Sleep Cycles)
•   LifeHacker (Google: How I Achieved Better Sleep)
•   WebMD (Google: Stages of Sleep WebMD)
•   Steve Pavlina (Google: Polyphasic Sleep One Year)

                      Stalk Me
                      @ChristianMMacy
                Facebook.com/ChristianMMacy
                     ChristianMacy.com

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Sleep cycles

  • 1. Sleep Cycles or How to get the most our of ¼ of your day.
  • 2.
  • 3. Overview • Average Sleep Needs • Sleep Cycle Overview • REM vs Non-REM • REM Duration and Windows • Example of Cycles at Night • When did You Fall Asleep? • Sleep Trackers and Apps • Maximize your Sleep Benefits • Sleep Myths • Naps • Polyphasic Sleeping
  • 4. Average Sleep Needs 6 hours of sleep is NOT ENOUGH for 97% of us.
  • 5. Sleep Cycle Overview We sleep in 90 Minute cycles. Source: Wikipedia
  • 6. REM vs Non-REM • Non-REM Your Body Rests and Repairs – Stage 1 • Light Sleep • Falling Sensation – Body Jerks – Stage 2 • Deeper Sleep – Stage 3 / (4) • Deepest Sleep • REM Your Mind Rests and Collates Data and … – Lightest Sleep – Most Likely to Awaken
  • 7. REM Duration and “Windows” Let’s look at that graph again: Stage Lengths Change with Subsequent Cycles
  • 8. Example of Cycles at Night 10:45pm – In Bed 11:00pm – Beginning of 1st Cycle • Stage 1 – 10 minutes • Stage 2 – 10 minutes • Stage – 3 / 4 40 minutes • Stage 2 – 10 minutes • Stage 1 – 5 minutes • REM – 20 minutes (12:15am – 12:35am) 12:35am – Beginning of 2nd Cycle
  • 9. How Long Does it Take You to Fall Asleep? • Can you remember your dream vividly? (or did you wake up during it?) • The Key Trick • Calculate backwards in 90 minute increments.
  • 10. Sleep Trackers and Apps • Sleep Tracker Zeo Wakemate • Android – Sleep as Android – Sleepbot Tracker – Stopwatch & Timer +
  • 11. Maximize Sleep Benefits Unbroken sleep yield the best results! • Minimize Disturbances • Eliminate Before Bed • No Intake Within 30 Minutes of Bed • Ear Plugs and/or White Noise • Keep Pets Out • Keep the Room Dark
  • 12. Sleep Tips If you have a hard time sleeping, try these tips: • Create a consistent routine for yourself • Meditate – sitting or lying down • Check the temperature • Phones and TVs • Make your bed for sleeping and sex only • Sleep with intention
  • 13. Sleep Myths • Sleep Debt and Weekend Sleep-Ins • 6 Hours is Plenty • Getting Lots of Sleep = Getting Good Sleep • Alcohol helps you sleep better • Caffeine wakes you up • A mid-afternoon nap is ALWAYS a good idea • You’ll feel great if you sleep as long as possible
  • 14. Phased Sleeping • Monophasic – Single Large Chunk of Sleep – Example: 10pm – 5:30am • Biphasic – Two Large Chunks of Sleep – Example: 6pm to 9pm / 2am to 5am • Polyphasic – Multiple Small Chunks of Sleep – Example: 30 minute naps at 10pm, 4am, 10am, and 4pm
  • 15. Naps • Not always as beneficial • Could make up for 1 missed REM cycle • Can make up for sleep debt • Can help you feel refreshed in middle of day • Monophasic sleepers should avoid naps within 6 hours of ideal sleep time • Biphasic sleepers should consider a nap to supplement sleep cycles • Polyphasic sleepers need to be consistent – spontaneous naps could be detrimental
  • 16. Create a Sleep Plan • How many cycles do you want? • Can you schedule a nap? • How long does it take you to fall asleep? • What time do you need to be up by? Example: I want 5 cycles and can’t schedule a nap, so I need to sleep 7.5 hours at night. I take 15-20 minutes to fall asleep and need to be up by 6am. 6am - 7.5 hours = 10:30pm - 20 minutes = 10:10pm OR 10:00pm + 20 minutes + 7.5 hours = 5:50am Don’t take the extra 10 minutes of sleep!
  • 17. Reading Suggestions • Wikipedia (Google: Wiki Sleep Cycles) • LifeHacker (Google: How I Achieved Better Sleep) • WebMD (Google: Stages of Sleep WebMD) • Steve Pavlina (Google: Polyphasic Sleep One Year) Stalk Me @ChristianMMacy Facebook.com/ChristianMMacy ChristianMacy.com