Restorative Effect of Sleep

The sleep score reveals how restorative your sleep was. It is influenced by the amount and quality of recovery during sleep, as well as sleep duration.

You’re asleep, but are you recovering?

Sleep and recovery are not necessarily the same thing.

High-quality sleep helps the body recuperate from exertion and stress, balances the functioning of the nervous system, and boosts the body’s resistance. Chronic sleep deficiency increases the risk of many illnesses, such Alzheimer’s disease and mental health illnesses.

With Firstbeat Life, you can monitor how restorative your sleep is and what factors support or weaken your sleep.

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High-quality sleep is restorative

A good goal is for over 75% of time asleep to be identified as recovery most nights. 

The most common causes for weak recovery are illness, alcohol, stress, excessive physical load, and a low fitness level.

The results in green show when your body has been able to recover during sleep.  Red indicates it has not.

Sleeping and recovering aren’t necessarily the same thing

That is why it is important to monitor the recovering effect of sleep and learn to identify common stressors that impair your sleep.

How to ensure good sleep?

Good sleep is built through sensible choices during the day and by slowing down well ahead of bedtime. 

In the longer term, you can improve your sleep quality by paying attention to stress manangement, sufficient physical activity, and other factors that support a healthy lifestyle.

Our experts' advise on how to build quality sleep:

How to increase recovery time during sleep

Be physically active and spend time outdoors during the day to build the need for sleep

Regular eating rhythm and a healthy evening snack support sleep

Avoid high-intensity exercise late in the evening because it keeps your activation level high

Avoid alcohol and other stimulants, as well as caffeinated beverages

Try a relaxation exercise before bed

Stop work and put away electronic devices at least 1 hour before bedtime


Did you know?

According to the Firstbeat database (N=300,000), our average length of sleep is 7h 40min, but only 60% of this time is restorative sleep.