Melatonin is the natural hormone that primes your body for sleep, so going to bed during this window can help you fall and stay asleep. Go to bed during your Melatonin Window: This is what we call the roughly one-hour window of time when your body’s rate of melatonin production is at its highest.Aim to eat at roughly the same times, and avoid eating too close to bedtime or at night. Eat meals at roughly the same times and during the day: Eating can change the timing of your circadian rhythm.We found RISE users with consistent sleep patterns have less sleep debt than those with inconsistent sleep patterns. A consistent sleep schedule can also help to keep your sleep debt low and morning energy high. Keep a consistent sleep routine: Try to wake up and go to sleep at the same time all week, even on weekends.Here’s how to sync up with your circadian rhythm: This will help you feel sleepy at bedtime and more ready to wake up when your alarm clock rings. ![]() We’ve covered more on how much sleep debt you have here. It automatically tracks your sleep times to work out how much sleep debt you have. RISE uses a year’s worth of your phone data and sleep science algorithms to calculate your sleep need. ![]() The RISE app can tell you how much sleep you need. The median sleep need was eight hours, but 48% of users need eight hours or more sleep a night. We looked at the sleep needs of 1.95 million RISE users aged 24 and up. Heads-up: You might need more sleep than you think. You’ll find it harder to wake up to an alarm. So if you’ve been skipping sleep recently, even if you got enough sleep last night, you’ll still have sleep debt.Īnd when you’ve got a lot of sleep debt, it’s not just your health that can suffer. In simple terms, if you need eight hours of sleep, but only get six hours, you’ll have about two hours of sleep debt.Īt RISE, we measure your sleep debt over the last 14 nights. ![]() It’s compared to your sleep need, which is the genetically determined amount of sleep you need. Sleep debt is the running total of how much sleep you’ve missed out on recently. You might not be able to wake up to your alarm because you’ve got a lot of sleep debt, you’re out of sync with your circadian rhythm, you’ve got sleep inertia, or you’ve got a medical condition or sleep disorder.
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