Poor sleep quality

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1

I generally don’t have problems falling asleep or staying asleep. However I regularly wake up still tired and I’m rarely refreshed. I got a fitness wearable this year only and it tells me I spend most of my night in light sleep stage. My sleep pattern is usually 8.5 hours of sleep. 50 mins of deep sleep, 6.5 hours of light sleep & 50 to 60 mins of REM sleep.
I have tried music playlists for improving deep sleep or rem sleep but I’ve noticed no difference.
Any suggestions on how to improve the duration of deep & REM sleep?
Thanks Jojo

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Hi Jojo! It’s so great that you’re tracking your sleep — wearables can offer valuable insights into your sleep patterns over time. While they might not be 100% accurate in identifying exact sleep stages, they’re still really helpful for spotting trends, identifying disruptions, and connecting habits with how you feel the next day. Many wearables also track other useful metrics like heart rate variability, movement, and temperature changes, giving you a more complete picture of your overall sleep and health.

To help increase your deep and REM sleep, combining your wearable data with a solid sleep routine can be effective. Here are some tips that might help:

  • Stick to a consistent bedtime and wake time, even on weekends.

  • Create a relaxing wind-down routine — dim the lights, avoid screens at least 60-90 minutes before bed (or wear blue light blocking glasses if needed), and try reading or gentle stretching before bed.

  • Try meditation to reduce stress and anxiety, which can help you relax and fall asleep faster.

  • Sip a non-caffeinated warm beverage like banana tea or hot water with lemon and raw honey for a soothing effect.

  • Limit caffeine and alcohol, especially in the hours before sleep.

  • Keep your bedroom cool, dark, and quiet to encourage deeper sleep stages.

  • Get natural daylight exposure early in the day to help regulate your body clock.

If you continue feeling unrefreshed despite trying these strategies, it could be helpful to discuss your symptoms with a sleep specialist. They can help rule out issues like sleep apnea or other conditions that might not be obvious.

Hope this helps, and wishing you many more refreshed mornings ahead! :light_blue_heart: