Your sleep directly affects your overall Health Score. It's crucial for maintaining the health of your body. 
Adults need between 7 and 9 hours of sleep each night. 

Sleep is divided into several stages that the human body goes through. These stages are separated into two main types, which are Rapid Eye Movement (REM) and non-REM sleep.

Awake

Fully conscious and alert with active brain functions, open eyes, and responsiveness to your surroundings.

Light Sleep

Initial sleep stages marked by easy awakenings, muscle relaxation, slowed heart rate, and reduced brain activity. Stage 1 may involve hypnic jerks, while stage 2 dominates the early part of the night. 

Deep Sleep

Deep, or restorative sleep phase, characterized by slow delta waves in the brain, facilitating repair processes. Waking up at this stage can lead to grogginess. 

REM 

Dreaming stage occurs roughly 90 minutes after you fall asleep, it features intense brain activity, rapid eye movement, and vivid dreams. Muscles are mostly paralyzed, supporting cognitive function, memory consolidation, and emotional processing. 

Sleep components

Sleep Duration by Age:

💙Takes into account the recommended amount of sleep based on age.

💙Ensures that individuals get enough sleep according to their age group.

💙Adjusts sleep scores if the individual oversleeps or accumulates sleep debt.

💙Encourages a balanced sleep schedule tailored to age-specific needs.

Sleep Consistency

💙Evaluates how regularly you go to bed at the same time each night.

💙Regular sleep patterns contribute to better sleep quality and overall health.

💙Helps identify potential sleep disorders or irregular sleep-wake schedules.

Rolla sleep score:

Your sleep score is a direct reflection of the quality of your sleep. It compares your daily sleep duration to both your personalized 30-day-average and a general goal of 8 hours of sleep. Your sleep score simply translates this information into a score up to 100 points to easily understand how good your sleep has been. 

How to sleep better:

💙 Stick to a sleep schedule (we know it’s hard, but just try it)

💙 Pay attention to your meals and drinks during the day (Avoid coffee after noon, don’t overeat before bed and don’t try to fall asleep with an empty stomach)

💙 Limit daytime naps 

💙 Create an environment where you feel comfortable (regarding temperature, noise, light, etc)

💙 Include more physical activity in your day

💙 Manage stress (somehow)