Understanding go2sleep airplane mode

SLEEPON is always caring for our users. Now the airplane mode function is coming and you can use it next week!

Airplane mode is a new function of the GO2SLEEP ring. This function can make the device automatically in airplane mode and turn off the Bluetooth communication of the device (GO2SLEEP) to reduce the impact of radiation on you.

After the airplane mode is turned on, the airplane mode will be activated or canceled depending on the device is worn on the hand or not. Therefore, the flight mode will affect the real-time detection function (you need to turn off the flight mode to use it).

When you are in the airplane mode, it doesn’t affect all the tracking functions of the device like sleep monitoring, low blood oxygen alert, alarm clock, and other functions.

There are more new exciting functions is coming!

Understanding sleep debt

What is sleep debt?

The amount of time you sleep is like putting money in a bank account. Whenever you don’t get enough, it’s withdrawn and has to be repaid. When you’re in chronic sleep debt, you’re never able to catch up.

According to the National Sleep Foundation, Americans need about 7.1 hours of sleep per night to feel good, but 73 percent of us fall short of that goal on a regular basis. This is due to many factors, such as school responsibilities, long work hours, and increased use of electronics like smartphones.

Many people think they can make up for their lost sleep on the weekends. However, if you sleep too long on Saturday and Sunday, it’s difficult to get to bed on time on Sunday night. The deficit then continues into the next week.

Chronically losing sleep has the potential to cause many health problems. It can put you at an increased risk for diabetes, a weakened immune system, and high blood pressure. You might also have higher levels of cortisol —a stress hormone. This can lead to anger, depression, and even suicidal thoughts. In addition, drowsiness increases your risk of falling asleep behind the wheel and getting into an accident.

Can you make up missed sleep the next night?

The simple answer is yes. If you have to get up early for an appointment on a Friday, and then sleep in that Saturday, you’ll mostly recover your missed sleep.

Sleep is a restorative activity — while you sleep, your brain is cataloging information and healing your body. It decides what’s important to hold onto, and what can be let go. Your brain creates new pathways that help you navigate the day ahead. Sleeping also heals and repairs your blood vessels and heart.

That being said, catching up on a missed night of sleep isn’t quite the same as getting the sleep you need in the first place. When you catch up, it takes extra time for your body to recover. It takes four days to fully recover from one hour of lost sleep.

Additionally, many Americans who lose sleep do so chronically instead of just once in a while. This creates a “sleep deficit,” making it harder to catch up on sleep and increasing the likelihood of sleep deprivation symptoms.

Tips for making up lost sleep

Not everyone needs the same number of hours of sleep per night. Some people need nine or more, and others are fine with six or less. To figure out how much you need, take stock of how you feel the next day after different amounts of sleep.

You can also figure out how much sleep you need by allowing your body to sleep as much as it needs over the course of a few days. You’ll then naturally get into your body’s best sleep rhythm, which you can continue after the experiment is over.

TIPS FOR CATCHING UP ON LOST SLEEP

If you miss getting in enough hours of sleep, here are a few ways you can make it up.

  • Take a power nap of about 20 minutes in the early afternoon.
  • Sleep on the weekends, but not more than two hours past the normal time you wake up.
  • Sleep more for one or two nights.
  • Go to bed a little earlier the next night.

If you experience chronic sleep debt, the above recommendations won’t help very much. Instead, you’ll want to make some long-term changes.

HOW TO GET ENOUGH SLEEP

  • Go to sleep 15 minutes earlier each night until you reach your desired bedtime.
  • Don’t sleep later than two hours past when you normally wake up, even on the weekends.
  • Keep electronics in a separate room.
  • Think over your evening routine to see if anything is keeping you up too late.
  • Stop using electronics two hours before bedtime.
  • Make sure your bedroom is dark and cool enough.
  • Avoid caffeine late at night.
  • Exercise no later than three hours before you go to bed.
  • Avoid naps outside of 20-minute power naps.

If these steps don’t help, or if you experience other sleep issues like narcolepsy or sleep paralysis, talk to your doctor. You may benefit from a sleep study to determine what’s wrong.

Risks of trying to make up lost sleep

Inconsistent sleep habits can increase your risk for various medical conditions, including:

  • diabetes
  • weight gain
  • anxiety
  • depression
  • bipolar disorder
  • delayed immune response
  • heart disease
  • memory problems

The good news is that getting enough sleep can reverse the increased risk of these diseases. It’s never too late to adopt healthy sleep patterns.

Benefits of getting more sleep when you can

The benefits of getting enough sleep are often overlooked. It might seem like you’re wasting precious working hours if you allow yourself to get a reasonable amount of rest. However, sleep is just as important an activity as anything you do while you’re awake.

Getting enough sleep improves learning and memory. People generally do better on mental tasks after a full night’s sleep. This means that if you get nine hours instead of seven hours, it might take you less time to do tasks the next day because your brain will be sharper. Doing tasks faster then makes it easier to go to bed at a reasonable hour the next night.

Additionally, getting more sleep can help your body stay healthy. It protects your heart and helps keep your blood pressure low, your appetite normal, and your blood glucose levels in the normal range. During sleep, your body releases a hormone that helps you grow. It also repairs cells and tissue and improves your muscle mass. Adequate sleep is good for your immune system, helping you ward off infections.

Understanding sleep cycle

Even though you’re not conscious during sleep, your brain is deceptively active. It goes through multiple cycles with distinct brain patterns, and it’s very important to your ability to perform normal functions when you’re awake.

The sleep cycle occurs in five stages, the first four consists of the non REM sleep, and the last stage consists of REM sleep, in adult humans the non REM sleep accounts for about 75 to 80 percent of the total sleep also called as the NREM sleep due to the lack of rapid eye movements in this stage of sleep.

Stage 1 is characterized by drowsiness stage

Stage 2 by light sleep.

Stage 3 & 4 by deep sleep.

The first 4 stages are all considered non-rapid eye movement, or non-REM which we will abbreviate as N1, N2, N3, and N4

Wake is the period when brain wave activity is at its highest and muscle tone is active.

Stage N1 is the lightest stage of NREM sleep.  Often defined by the presence of slow eye movements, this drowsy sleep stage can be easily disrupted causing awakenings or arousals. Muscle tone throughout the body relaxes and brain wave activity begins to slow from that of awake. Occasionally people may experience hypnic jerks or abrupt muscle spasms and may even experience a sensation of falling while drifting in and out of Stage N1.

Stage N2 is the first actual stage of defined NREM sleep.  Awakenings or arousals do not occur as easily as in Stage N1 sleep and the slow-moving eye rolls discontinue. Brain waves continue to slow with specific bursts of rapid activity known as sleep spindles intermixed with sleep structures known as K-complexes. Both sleep spindles and K-complexes are thought to serve as protection for the brain from awakening from sleep. Body temperature begins to decrease and heart rate begins to slow.

Stage N3 and N4 are known as deep NREM sleep. The most restorative stage of sleep, this stage consists of delta waves or slow waves.  Awakenings or arousals are rare and often it is difficult to awaken someone in Stage N3 sleep. Parasomnias (sleepwalking, sleep talking, or somniloquy and night terrors) occur during the deepest stage of sleep.

REM sleep, also known as rapid eye movement, is most commonly known as the dreaming stage.  Eye movements are rapid, moving from side to side and brain waves are more active than in Stages NREM of sleep. Awakenings and arousals can occur more easily in REM; being woken during a REM period can leave one feeling groggy or overly sleepy.

Sleep position impacts snoring

There are a lot of anti-snoring products out there, throat sprays, special pillows, headset, and opening your nostrils, they may seem like convenient solutions for snoring, but they don’t work.

There isn’t one product that will cure snoring for everybody. In some cases, the position you sleep in may dramatically impact your ability to breathe and exacerbate snoring and sleep apnea.

Sleep position and snoring

If you find yourself sleeping on your back and snoring, it’s time for some “positional therapy”. Try sleeping on your side! Side sleeping is the best sleep position for snoring. This is because side sleeping reduces the compression of your airways. Making this basic change, without the need for any invasive techniques, complicated devices or significant expenditure could have a huge impact on your snoring or sleep apnea.

Homemade hacks

Before you buy something to help you sleep on your side, give some of these free tactics ago:

  • Tennis ball therapy. Tape one or sew a pocket for one to the back of your pajamas to make sleeping on your back difficult.
  • Inflatable pillow prop. Stuff a fully inflated camping pillow into an empty pillowcase. Lie on the empty portion of the pillowcase with your back resting on the inflated pillow.

Understanding AHI – apnea-hypopnea index

What is ‘AHI’ on a Sleep Test?

The AHI is an acronym for “apnea-hypopnea index.” It records the number of apnea and hypopnea episodes per hour of sleep supervision in order to analyses them and determine the degree of sleep apnea severity the patient suffers from.

An apnea episode is defined as a pause in breathing, for at least 10 seconds, which is associated with a decrease in blood oxygenation. Apneas are a type of abnormal respiratory event that occurs during sleep.

Hypopneas are the other major type of abnormal sleep breathing event scored on a sleep study, they are episodes of significantly reduced airflow (but they fall short of total airflow cessation) that are associated with either an oxygen desaturation or a brain awakening (arousal). Overall, hypopneas are more common than apneas.

Based on the existing medical research, the AASM defines a hypopnea as requiring an oxygen desaturation of ≥3%.

To calculate AHI

To calculate AHI, and the total number of apnea events, plus hypopnea events and divide by the total number of minutes of actual sleep time, then multiply by 60.

Example:

• 80 apneas, 130 hypopneas (210 total events)

• 420 minutes actual sleep time (7 hours X 60)

• Divide 210 by 420 = 0.5 X 60 =30 AHI (Severe OSA)

The severity of OSA’s as defined by the American Academy of Sleep Medicine Task Force (1999) is:

• AHI < 5 normal

• 5 ≤ AHI < 15 Mild

• 15 ≤ AHI < 30 Moderate

• 30 ≤ AHI Severe

The AHI determination is often used in polysomnography with oximeters to determine the oxygen desaturation levels or the Respiratory Disturbance Index (RDI). Polysomnography can also evaluate the number of shallow breaths per studied period.

The following table explains the four degrees of severity and their apnea/hyponea associated episodes and the correlated oxygen saturation levels:

Sleep apnea severityAHI / hourOxygen saturationNone/Minimal0 – 496 – 97%Mild5 – 1490 – 95%Moderate15 – 2980 – 89%Severe30 or more<80%

Documented symptoms include impaired cognition, insomnia or documented hypertension, ischemic heart disease, or history of stroke. AHI addresses to adult patients.

Understanding bio-alarm clock

Sometimes when we are woken up we feel refreshed and sometimes we feel as if we did not have any sleep at all. 

Human sleep is a cycle which consists of waking stage, Non-REM Sleep and REM (Rapid Eye Movement) Sleep. In the waking stage, your body will prepare you to sleep. Your body will start to slow down, your muscles start to relax and your eye movements will slow down. After the waking stage, you will come to Non-REM Sleep which comprises of 4 stages and lasts from 90 – 120 minutes. In stage 1, the sleep is called drowsiness. The eyes are closed once you are in this stage. But if you are aroused from it, you might feel as if you have not slept. Stage 2 is the light sleep period. In this stage, the polysomnographic readings will show intermittent peaks and valleys, or positive and negative waves. These waves indicate spontaneous periods of muscle tone mixed with periods of muscle relaxation.

Muscle tone of this kind can be seen in other stages of sleep as a reaction to auditory stimuli. The heart rate slows, and body temperature decreases. At this point, the body prepares to enter to Stage 3 & stage 4, the deep sleep stages. Both stage 3 and stage 4 are deep sleep stage. However, Stage 4 is more intense than Stage 3. These stages are known as slow-wave, or delta, sleep. During slow-wave sleep, especially during Stage 4, the electromyogram records slow waves of high amplitude, indicating a pattern of deep sleep and rhythmic continuity. After Stage 4, you will come to REM sleep. The wave pattern in REM is quite similar to Stage 1 sleep. In this stage, you will experience intense dreaming.

After you fall asleep, the 5 stages Non-REM and REM stage will repeat cyclically throughout the night. The first cycle usually lasts for 90 – 110 minutes and each subsequent cycle will last longer. Getting to know the sleep stages of human beings has led to an invention called the bio-alarm clock which is designed to detect human being’s sleep stages and to wake sleepers at the perfect time. These bio-alarm clocks will detect brainwaves or body movements via some sensitive electrodes placed under the pillow case. The electrodes will trace what stage of sleep you are in and will wake you up during light sleep stage. Since a sleep cycle normally lasts from 90 -110 minutes, the bio-alarm clock will only have approximately a 30-minute margin of error.

Bio-alarm clocks are becoming very popular nowadays. Businessmen, travelers, students, etc. find it very useful and helpful. 

Go2sleep HST can trace in what phase of sleep we are. By setting an bio alarm clock to Go2sleep will be programmed to wake us in a time range where a favourable sleep pattern occurs.

Understanding Heart Rate Variability

Heart Rate Variability, or HRV, is a new way to track your health. 

Heart rate variability is literally the variance in time between the beats of your heart. So, if your heart rate is 60 beats per minute, it’s not actually beating once every second. Within that minute there maybe 0.9 seconds between two beats, for example, and 1.15 seconds between two others. The greater this variability is, the more “ready” your body is to execute at a high level.

HRV is simply a measure of the variation in time between each heartbeat. This variation is controlled by a primitive part of the nervous system called the autonomic nervous system (ANS). It works regardless of our desire and regulates, among other things, our heart rate, blood pressure, breathing, and digestion. The ANS is subdivided into two large components, the sympathetic and the parasympathetic nervous system, also known as the fight-or-flight mechanism and the relaxation response.

Heart rate variability is literally the variance in time between the beats of your heart. So, if your heart rate is 60 beats per minute, it’s not actually beating once every second. Within that minute there may be 0.9 seconds between two beats, for example, and 1.15 seconds between two others. The greater this variability is, the more “ready” your body is to execute at a high level.

HRV is simply a measure of the variation in time between each heartbeat. This variation is controlled by a primitive part of the nervous system called the autonomic nervous system (ANS). It works regardless of our desire and regulates, among other things, our heart rate, blood pressure, breathing, and digestion. The ANS is subdivided into two large components, the sympathetic and the parasympathetic nervous system, also known as the fight-or-flight mechanism and the relaxation response.

The brain is constantly processing information in a region called the hypothalamus. The hypothalamus, through the ANS, sends signals to the rest of the body either to stimulate or to relax different functions. It responds not only to a poor night of sleep, or that sour interaction with your boss, but also to the exciting news that you got engaged, or to that delicious healthy meal you had for lunch. Our body handles all kinds of stimuli and life goes on. However, if we have persistent instigators such as stress, poor sleep, unhealthy diet, dysfunctional relationships, isolation or solitude, and lack of exercise, this balance may be disrupted, and your fight-or-flight response can shift into overdrive.

Why check heart rate variability?

HRV is an interesting and noninvasive way to identify these ANS imbalances. If a person’s system is in more of a fight-or-flight mode, the variation between subsequent heartbeats is low. If one is in a more relaxed state, the variation between beats is high. In other words, the healthier the ANS the faster you are able to switch gears, showing more resilience and flexibility. Over the past few decades, research has shown a relationship between low HRV and worsening depression or anxiety. A low HRV is even associated with an increased risk of death and cardiovascular disease.

People who have a high HRV may have greater cardiovascular fitness and be more resilient to stress. HRV may also provide personal feedback about your lifestyle and help motivate those who are considering taking steps toward a healthier life. It is fascinating to see how HRV changes as you incorporate more mindfulness, meditation, sleep, and especially physical activity into your life. For those who love data and numbers, this can be a nice way to track how your nervous system is reacting not only to the environment, but also to your emotions, thoughts, and feelings.

How do you check your heart rate variability?

The gold standard is to analyze a long strip of an electrocardiogram, the test we frequently do in the medical office where we attach wires to the chest. But over the past few years, several companies have launched apps and heart rate monitors that do something similar. The accuracy of these methods is still under scrutiny, but I feel the technology is improving substantially. A word of caution is that there are no agencies regulating these devices, and they may not be as accurate as they claim. The easiest and cheapest way to check HRV is to buy a chest strap heart monitor (Polar, Wahoo) and download a free app (Elite HRV is a good one) to analyze the data. The chest strap monitor tends to be more accurate than wrist or finger devices. Check your HRV in the mornings after you wake up, a few times a week, and track for changes as you incorporate healthier interventions.

The bottom line

Tracking HRV may be a great tool to motivate behavioral change for some. HRV measurements can help create more awareness of how you live and think, and how your behavior affects your nervous system and bodily functions. While it obviously can’t help you avoid stress, it could help you understand how to respond to stress in a healthier way. There are questions about measurement accuracy and reliability. However, I am hoping an independent agency eventually identifies which devices and software provide data we can trust. In the meantime, if you decide to use HRV as another piece of data, do not get too confident if you have a high HRV, or too scared if your HRV is low. Think of HRV as a preventive tool, a visual insight into the most primitive part of your brain.

These periods of time between successive heart beats are known as RR intervals (named for the heartbeat’s R-phase, the spikes you see on an EKG), measured in milliseconds:

Understanding blood oxygen during sleep

Blood oxygen levels during sleep should be at a 95 percent saturation, which is considered normal, according to the American Sleep Apnea Association (AASM). 

It is normal for blood oxygen levels to decrease during sleep. All body systems have altered basal function during your sleep, including breathing. You don’t breathe as deeply when you are sleeping, and not all your lung spaces function at full capacity. Because of this effect of sleep on breathing, it is normal for your sleep oxygen level to decrease below awake levels. Tests that show a waking oxygen level at or above 94 percent typically indicate a sleep oxygen level of at or above 88 percent.

However, when it persistently drops below maintenance levels, health problems can develop. In addition, certain medical conditions can lead to low oxygen while you are asleep.

Medical Disorders

According to the Mayo Clinic, certain medical problems, especially of the cardiovascular and respiratory systems, can lead to blood oxygen below normal levels. The effects of these conditions can worsen while you are sleeping. The most common disorders include:

Diseases of the lungs:

Several lung diseases can narrow or block lung air spaces, inflame or scar lung tissue, and can also interfere with normal breathing patterns. These lung diseases include: 

  • Chronic obstructive pulmonary disease (COPD), such as emphysema and chronic bronchitis 
  • Asthma 
  • Cystic fibrosis, a genetic disease that causes a build of mucus in the lungs 
  • Pneumonia and other lung infections 
  • Smoking and lung cancer 

Heart diseases:

Disorders of the heart, which can interfere with blood flow, blood oxygen level, and oxygen supply to tissues include: 

  • Coronary heart disease, a build-up of plaques in the arteries of the heart 
  • Congestive heart failure with leakage of fluid into lung tissue 
  • Congenital heart disease, a developmental defect in the structure of the heart 

Anemia:

The decrease in hemoglobin (Hgb) with anemia lowers the ability of your red blood cells to absorb oxygen from your lungs and carry it to your tissues. Abnormal Hgb, such as with sickle cell anemia, causes the same problem. 

Obesity:

This a cause of sleep apnea where the throat becomes obstructed during sleep and interferes with breathing. Obesity also causes obesity hypoventilation syndrome (OHS), with diminished deep breathing and oxygen intake. 

Drugs:

Chronic use of prescription or illegal opioids, sedatives, and recreational or other illegal drugs can depress the brain’s breathing center and therefore slow down your breathing and oxygen intake. 

Alcohol:

Abuse of alcohol, especially at bedtime and mixed with drugs, can interfere with normal breathing and sufficient oxygen intake.

Health Consequences

A normal blood oxygen level is vital for normal tissue and cellular function. Therefore, low blood oxygen affects the function of every tissue in the body. A chronic problem of low oxygen levels while sleeping can increase the risk for several health consequences including:

  • Sleep disorders, such as bouts of insomnia
  • Poor sleep quality, such as restless sleep with several awakenings 
  • High blood pressure 
  • Cardiovascular disease including heart failure 
  • Cardiac arrhythmia and a risk for sudden death 
  • Type 2 diabetes 
  • Depressed brain function and possible brain damage 
  • Risk for loss of consciousness, coma, and death

If you think your oxygen level falls below normal while you are sleeping, consult with your doctor. He might suggest a sleep study as part of your evaluation. During an overnight stay in a sleep center, a technician monitors your breathing and other signs, as well as your blood O2 sat with a pulse oximeter during sleep.

Understanding resting heart rate

Your resting heart rate, or RHR, is how many times your heart beats in one minute while you are at rest. It’s both a gauge of your heart health and a biomarker of aging, it’s one of the simplest and best measures of your health.

A healthy resting heart rate is about 60 beats per minute, but this number varies with age. The normal range for a resting heart rate is between 60 bpm and 100 bpm. Well-conditioned athletes, however, could have a resting heart rate of around 40 bpm. Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness.

There are many factors that determine your resting heart rate at any moment. These factors include the time of day, your activity level, and your stress level. Keep in mind that the factors that can influence resting heart rate, including:

  • Age
  • Fitness and activity levels
  • Being a smoker
  • Having cardiovascular disease, high cholesterol or diabetes
  • Air temperature
  • Body position (standing up or lying down, for example)
  • Emotions
  • Body size
  • Medications

RHR generally increases with age. Checking the resting heart rate chart below to see how you compare to your age group.

Average resting heart rate for women by age.

Resting heart rate, heart rate variability, and blood pressure are all important measures of heart health. Your resting heart rate (RHR) is the number of times your heart beats per minute. Heart rate variability (HRV) is a measure of the variation in the time between consecutive heartbeats. Lastly, blood pressure is the force of blood flowing through your blood vessels.

How to measure resting heart rate

To take your pulse, place your index finger and your middle finger on one of your pulse points. Then count the number of heartbeats for 15 seconds, then multiply by four.

When should you check your resting heart rate?

The best time to check your resting heart rate is when you wake up in the morning before you get out of bed. Check your RHR at the same time and rested state every day to get an accurate reading.

What is a normal resting heart rate?

Although there’s a wide range of normal, an unusually high or low resting heart rate may indicate an underlying problem. Studies show that having high RHR increases your risk even after controlling for other factors such as physical fitness, blood pressure, and lipid level. Further, an increase in RHR over time is associated with an increased risk of death from heart disease and all-cause mortality.

An optimal heart rate about one beat per second at rest, or (60 bpm). Consequently, for every 10 beats per minute increase, there is a 10 to 20% increased risk of premature death.

What’s a dangerous Resting Heart Rate?

A resting heart rate can be dangerous if it is too fast, tachycardia, or too slow, bradycardia. Tachycardia is generally over 100 bpm and bradycardia is generally below 60 bpm (for non-athletes). A resting heart rate that is too fast or too slow could be the result of a more serious underlying health problem.

Tachycardia, a resting heart rate that is too fast can be caused by congenital heart disease, poor circulation, anemia, hypertension, or injury to the heart, such as a heart attack. It is also associated with a shorter life expectancy.

Bradycardia, a slow resting heart rate, can be caused by hypotension, congenital heart disease, damage to the heart (from heart disease, heart attack, or aging), chronic inflammation, or myocarditis (a heart infection).

If you have a resting heart rate that is too high or too low for an extended period of time, it can cause potentially dangerous health conditions such as heart failure, blood clots, fainting, and sudden cardiac arrest.

if your resting heart rate is consistently above 100 bpm or below 60 bpm (if you are not an athlete), you should see your doctor. Additionally, you should watch for symptoms such as fainting, shortness of breath, feeling dizzy or light-headed, and having chest pain or feeling discomfort or fluttering in your chest.

Exercise that lower RHR

One study put participants through a 12-week aerobic conditioning program of cycling, Stairmaster, and running on a treadmill. Participants dropped their resting heart rate down from an average of 69 to 66, a 3 point drop. When they stopped the aerobic program, however, their resting heart rate went back to around 69 again.

It appears that you must continue exercising to keep your resting heart rate lower. What else can you do?

Foods that Lower RHR

People in the Blue Zones, areas where people live longer than average, eat plenty of beans. One reason beans are so healthy is that they can help lower your pulse.

In one study, participants were given a cup a day of beans, chickpeas, or lentils. Participants lowered their resting heart rate from an average of 74.1 to 70.7, a 3.4 point drop. The change was similar to those in the other study who exercised for 250hours!

Keep Your Doctor Informed of Your RHR

Go2sleep is not meant to diagnose or treat you. It’s intended to help you understand one aspect of your health, your RHR.

Everyone is different and has unique circumstances. Consult with your doctor about any changes in your health.

Better sleep, better life.

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