Ways To Improve Your Quality Of Sleep

Hello Everyone 

Today I would like to share something about sleep quality. How can you sleep healthier? How does the HONOR Smartwatch or the HONOR Bands help us sleep well? Please read on to find out more.                                                         

People go through an average of 4 to 5 sleep cycles in one night. Depending on the state of the brain waves, sleep cycles are divided into "REM sleep" (dream sleep) and "Non-REM sleep" (non-dream sleep). Under normal circumstances, REM and Non-REM alternate about 4 to 5 times a night. The adult sleep cycle is around 90 minutes each, while the elderly and children are slightly different. Children can have a 60-minute cycle.

The cycle is divided into four phases: falling asleep, light sleep, deep sleep, and the dream phase.               

1. Fall asleep   

In this phase we get tired, can still hear what is happening around us, and wake up easily. At this point, muscle activity is reduced and hallucinations may occur before going to bed. Sometimes you feel like you are still awake, but people around you say you are asleep. This is a sign of falling asleep.

2. Light sleep phase   

Here you fell asleep, the phase lasts 30-40 minutes and makes up 50% of the total sleep time. At this point, the brain waves gradually become irregular, the frequency and amplitude fluctuate, one loses awareness of the external environment and it is harder to be awakened.

3. Deep sleep phase               

People's blood pressure, breathing, and heart rate at this stage have reached the lowest point of the day known as "non-REM sleep" (non-REMs). The length and continuity of the deep sleep phase largely determine the quality of our sleep. When people wake up in deep sleep, they find it difficult to get up, react slowly, and seem to have no sense of direction. Typically, deep sleep should be more than 90 minutes throughout the night, which is 15 to 25% of total sleep time.

4. Dream phase               

Everyone also gets into the REM phase, in which muscle tension is also the lowest. When we wake up in the rapid eye movement (REM) phase, we can generally remember the dream clearly. When we wake up in a non-rapid eye movement (NREM) phase, we may not be able to remember that we were dreaming at all. This also explains why some people have dreams all night and some have no dreams.

Based on the sleep cycle theory, sleep experts suggest the R90 sleep method, sleep cycle alarm clock, sleep quality assessment, sleep life, and other theories to help people manage to sleep.    

What is the R90 Sleep Recovery Program?         

The R90 sleep method is to divide a day into 16 units, each unit being 90 minutes long. It should help to make sleep most efficiently. The best sleep time per night is a multiple of 90 minutes, and that multiple can be 7.5 hours or 9 hours. The R90 sleep method comes from the book "Sleep Revolution" written by the British Sleep Association, which has been involved in sleep research for over 30 years. It has been unanimously recognized by top professionals in the sports and business worlds and is considered an ideal solution for efficient sleep.

How can sleep quality be monitored? - Deep sleep continuity

Based on the sleep cycle of light sleep-deep sleep dreaming, the quality and rationality of sleep can be assessed.

When deep sleep is focused and continuous, it means that the quality of sleep is relatively good. If it is scattered and short-lived, the quality of sleep should be improved.

With the HONOR Band 5 and 6 and the HONOR Magic * series, you can precisely monitor your sleep throughout the night and display the duration and proportion of the sleep phases.

When is the best time to wake up? REM phase

Scientific studies have shown that people who passively stand up in deep sleep often feel uncomfortable, which is known as "get-up gas". The best time to get up is also important.

With the HONOR Band 5 and 6 and the HONOR Magic * Series, you can set a "sleep cycle alarm clock". If you need to wake up at 8 a.m., the Honor device will remind you to wake up 20 minutes before or after 8 a.m., which can be 7:40 or 8:20.

Set the smart alarm clock and open the Huawei Health APP. Tap on [Account]. Select [Devices] - [Alarm] - [Add]. Set the alarm completely. [Up switch] to set the time interval for the Smart Wake Up - Smart Wake Up is activated.