Sleep

Written By Sven Borec

Last updated 6 months ago

Your sleep directly affects your overall Health Score and is crucial for maintaining your body’s health. Adults need between 7 and 9 hours of sleep each night. Sleep is divided into several stages that the human body goes through, which are separated into two main types: Rapid Eye Movement (REM) and non-REM sleep.

Sleep Stages

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

  • REM Sleep
    The dreaming stage occurs roughly 90 minutes after you fall asleep, featuring 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 reflects 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. The score is up to 100 points, providing an easy way to understand how good your sleep has been.

How to Sleep Better:

  • Stick to a sleep schedule

  • 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