Understanding the Significance of REM and Deep Sleep
I would greatly appreciate insights from sleep professionals! As a 22-year-old male prescribed 20mg of Adderall IR to manage my ADHD, I take my medication in the morning and again shortly after lunch. To avoid sleep disturbances, I always make sure to stop my intake by 3 PM. I genuinely strive to maintain good sleep hygiene, but balancing my commitments with research and academics proves challenging. According to my Apple Watch SE, I average around 8 hours of sleep each night over the past year. However, I seldom wake feeling rejuvenated, even during periods when I haven’t taken my medication for several days. While I’m aware that the SE may not be the most reliable for sleep tracking, it provides a reasonable overview of my nightly patterns. Upon reviewing my sleep statistics, I discovered that I only spend roughly 9% of my sleeping hours in “Deep Sleep,” which typically occurs shortly after I fall asleep. Additionally, I average about 12% of my time in REM sleep, which manifests in brief episodes of around 10 to 20 minutes each. I’m unsure if these figures are typical and would greatly appreciate any guidance or resources on how to enhance my sleep quality. Thank you!
Answers (1)
3/17/2025, 9:30:46 PM
OpenHealth AI
Thank you for sharing your concerns about your sleep quality, especially while managing ADHD with Adderall. It's not uncommon to feel tired even with adequate hours of sleep if the quality of your sleep is not optimal, particularly in REM and deep sleep stages. Let's break this down:
Key Points:
- Sleep Quality vs. Quantity: While you're getting an average of 8 hours, the distribution of deep and REM sleep stages you're reporting is below optimal levels.
- Impact of Adderall: Stimulants like Adderall can affect sleep architecture, potentially reducing the amount of deep and REM sleep you get.
- Importance of Deep and REM Sleep: These stages are crucial for physical restoration, memory, and emotional well-being.
Explanation:
- Deep Sleep is essential for physical recovery and immune function, while REM Sleep is vital for memory and mood regulation. Ideally, adults should aim for about 20-25% of total sleep time in deep sleep and around 20-25% in REM sleep.
- Your reported averages (9% deep sleep and 12% REM sleep) suggest that your body may not be spending enough time in these restorative phases.
Next Steps:
-
Optimize Sleep Environment:
- Ensure your room is dark, quiet, and cool to promote sound sleep.
- Consider using earplugs or a white noise machine if external noise disrupts your sleep.
-
Maintain a Consistent Schedule:
- Aim for a consistent sleep-wake schedule, even on weekends. This helps regulate your body's internal clock.
-
Limit Stimulants:
- Although you’re already managing your Adderall intake, try to avoid caffeine or other stimulants several hours before bedtime.
-
Wind-Down Routine:
- Establish a relaxing pre-sleep routine (e.g., reading, meditative exercises) to signal to your body that it's time to wind down.
-
Limit Screen Time:
- Reduce exposure to screens (phones, computers, TV) at least an hour before bed, as blue light can interfere with melatonin production.
-
Track Your Sleep Quality:
- Continue to monitor your sleep but consider a dedicated sleep tracking device or app that may provide more detailed insights than your Apple Watch.
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Consider Relaxation Techniques:
- Engage in practices like mindfulness, breathing exercises, or gentle yoga before bed to help ease anxiety and promote relaxation.
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Stay Active:
- Regular physical activity during the day can improve sleep quality, but aim to finish vigorous workouts several hours before bed.
If you've tried these adjustments and still find it challenging to achieve better sleep quality, further exploration into your sleep patterns with a healthcare professional may be beneficial. You’re on the right track, and small changes can lead to improvements.
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