How much rem and deep sleep do you need?

I completely understand how frustrating it is when you wake up feeling exhausted and your watch tells you that you got zero deep sleep. It used to make me feel so helpless and broken. Please don't be too hard on yourself; our bodies are more resilient than these apps show.

Typically, you need about 1.5 to 2 hours of deep sleep and around the same for REM sleep every night. To improve both, try to keep your bedroom completely dark and avoid looking at your phone for at least an hour before sleeping. It really makes a huge difference.

I agree, getting around 20% of each type is ideal. Keeping a fixed wake-up time is the easiest way to regulate this.

With my PCOS, my hormonal imbalances often mess up my deep sleep cycles. I try not to obsess over the exact percentages on my tracker, but aiming for general sleep hygiene seems to help stabilize my energy. If your sleep issues are severe, do consult a doctor.

When my thyroid levels were completely off, my deep sleep was practically non-existent and I was constantly tired. Please check your TSH levels along with tracking your sleep stages. Sometimes a simple thyroid medication adjustment fixes the entire sleep cycle.