Verify the relationship between "alcohol and sleep" with the Apple Watch sleep measurement function!Is it possible to demonstrate "a day with a lot of sake = light sleep" by numerical values?

Do you have a sleep trouble?

Suddenly, are you sleeping well?

I think there are various problems with each person, such as not being able to sleep at the tropical night or getting up in the morning.

Sleeping media "Sleepedia" (https: //sleepedia.According to JP/), the best 10 sleeping rankings of sleep are as follows.

After all, the overwhelmingly common sleepiness is "daytime drowsiness", and it is probably not sleepy at night, and it becomes sleepy during the day.

1st place during the day, 2nd drowsiness 2nd insomnia, 3rd place Sleeping pills 4th place (including sleep apnea syndrome) 5th Children's sleep 6 Yumei disease 7th Pillow 8th Dream 9th FeetShort sleeper

Verify the relationship between alcohol and sleep with a smart watch

This time, I will use Apple Watch to do a little experiment on sleep quality.

The content is, "Is alcohol working positively for sleep?" The hypothesis is that drinking a small amount of alcohol can make a good sleep.

In addition, the strength of the alcohol of me (editorial department S), the subject, is that in terms of male average in the world, I think that it is a reasonable drink.

Even if you go to an all -you -can -drink store, you will not be unaware of the front and rear unless you drink a considerable amount, and the complexion is the same.

The daily amount of alcohol is about one or two cans of beer, but recently the number of days when I do not drink is increasing.

For such an average "people who can drink", the most sleepy day is "day when you don't drink at all" or "a day you drank about one can of 350 ml of can beer".I would like to verify whether it is a day when I drink enough to be drunk. "

In addition, I think that there is a difference between individuals and what is "sleeping soundly", but since you can verify it with a numerical value using a smart watch, "average heart rate during sleep" and "depth of sleep".I will verify it with two.

[I want to read it together]

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Definition of alcohol

Regarding the amount I drank, I can't get the numbers in detail, such as "how many ml I drank", so I should subject to them subjectively, "I drank a lot", "I drank a little", "I did not drink at all".

Define the following as follows, considering the writer who verifies the "who can drink moderately".

Definition / Alcohol amount: This is a 350ml can for 350ml cans, 6 or more for wine full bottle, 5 or more for sake, and more than 5 cups for whiskey.Is it a feeling that "I can be aware of my own sickness".

Definition / Alcohol amount: Here, here, about 1 can of 350ml cans such as beer and sours are defined as "amount of alcohol".

Definition, amount of alcohol, zero zero defined only if you do not drink at all.In recent years, the opportunity to drink with an acquaintance has disappeared at all, so (although it was never thought of before), the number of such "days when no drop" has increased.

The presence or absence of exercise is also a material at the time of verification

In addition, I think that there will be differences depending on the physical condition of the day, so I will divide it into a day when there is no physical exercise, a day when there is no physical exercise.(I ignore my physical fatigue and mental things.)

Definition / Exercise: There is no exercise on weekdays centered on desk work even though there are some exercise.

Among them, there are quite a few days that "I walked a lot today" or "I was standing for hours in shooting".On days when such physical fatigue is defined as "exercise: yes".

Definition / Exercise: None -like exercise, it is a day that is hardly moving at desk work.Especially after Coronavirus begins to rampage, if you do not go out a little, online meeting, online seminars, you may end the day without moving from your desk.For these days (most of the time, this is such a day), it is defined as "exercise: none".

What are the results of the verification?

The results of the verification are as shown in the table below.

Heart rate during sleep

The heart rate during sleep, but the lower the number, the rest and the higher the value, the higher the excitement.

The verification is in the summer, and the air conditioner is not always included, so if you take a number in winter, it feels a little lower.

In the table, the larger the number, the larger the circle.

Here, it seems that the heart rate does not decrease when the alcohol is entered as much as possible (the average heart rate when the subject wakes up is about 60).

You can see that those who have no alcohol can sleep calmly.

It seems that it has little to do with exercising during the day.

Percentage of deep sleep

Smart watches have a function to measure and record "shallow sleep" and "deep sleep".Although it is not a genuine application of Apple Watch, the free third -party app "Sleep Watch" is divided into three stages: "awakening", "shallow sleep", and "deep sleep".

Here, for example, if the sleep time is 10 hours, the shallow sleep is 4 hours, and the deep sleep is 6 hours, the percentage of deep sleep is 60%.

Again, if you don't consume alcohol, the percentage of sleep is higher.I thought that it would be better to sleep a little bit, but if you put alcohol a little, the percentage of shallow sleep will increase.

Regarding exercise or not, it seems that the exercise is slightly deeper, but this may be within the error.

summary

Although it is a convenient smart watch for work and life, it also has a good effect to keep your health good.

Apple Watch feels the high demand for health, such as the addition of an electrocardiogram app and measuring blood oxygen concentration.

The latest Watchos7 has also introduced a genuine sleep app, and it is recognizing that Apple Watch can be accurately measured even in the sleeping fields with a feeling of Fitbit and Garmin.

The goodness of a smartwatch is that what you were thinking "somehow intuitively" will be clearly visible in numerical values.

From now on, we have renewed the awareness of trying not to consume alcohol as much as possible when we want to get tired and have something important the next day.

* This article is based on personal records and impressions, and please forgive that there are individual differences in the relationship between alcohol, exercise and sleep quality.

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