Exploring The Stages Of Sleep Cycles
Key Takeaways
- While every individual requires a different amount of sleep, the several hours we each receive are vital for our brains and bodies to function properly.
- The different stages of sleep each play a different role in helping the body and brain recover and develop.
- Learn more about the sleep stages and how to achieve healthy sleep in this blog article.
Sleep is an important part of our lives. Without enough of it our bodies collapse with fatigue. However, different people do sleep differently and their bodies require different amounts of sleep. Some people can sleep as little as 5 hours a night and function just fine day to day, and some people require more than 9 hours of sleep to function properly. Age is also a factor in the amount of sleep you need, as younger people such as children and teenagers, need much more sleep per night than an elderly person.
So, How Much Sleep is Enough Sleep?
Most people never think about how much sleep they need each night to feel their best, they just know that they don't get enough. The number of hours needed for sleep depends on your body’s circadian rhythm, or your biological clock's sleep-wake cycles. Every night when you sleep your body goes through several cycles of sleep. Each stage of sleep lasts approximately 90-110 minutes and consists of 2 major stages; Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM). The America Academy of Sleep Medicine (AASM) further divides NREM into N1, N2, and N3 stages, the last of which is also called delta or slow-wave sleep (SWS). This is when you’re in your deepest sleep; the most difficult to wake from. This stage is commonly when sleepwalking and bed-wetting will occur.
The typical sleep cycle stages are in the order of;
N1 - N2 - N3 - N2 - REM
Age Plays a Factor!
What is the recommended number of hours you should be sleeping per night? As noted above, elderly people will require less sleep than younger people. That being said; as newborns, we essentially are continually cycling between asleep and wake states, neither diurnal nor nocturnal. During the first year, this pattern starts to condense into a single sleep period.
- At year one, the child will typically sleep 10 hours a night.
- By age 4-5, the child will actually sleep between 11-12 hours per night.
- At age 10, the child will begin sleeping about 10 hours a night again. This should continue into the teenage years.
- Adults typically need 7-8 hours per night, and that number will decrease as you age. However, even seniors should try to maintain 6-7 hours per night.
Not getting the appropriate amount of sleep per night can seriously inhibit your functionality throughout the day. If you have trouble sleeping you may want to consult with your doctor, who may recommend you have a sleep study done.
Sleep is an important part of our lives. Without enough of it, our bodies collapse with fatigue. However, different people do sleep differently and their bodies require different amounts of sleep. Some people can sleep as little as 5 hours a night and function just fine day to day, and some people require more than 9 hours of sleep to function properly. Age is also a factor in the amount of sleep you need, as younger people such as children and teenagers, need much more sleep per night than an elderly person.
What is a Sleep Cycle?
Your sleep pattern goes through a series of stages throughout the night. The average person can experience up to four to six sleep cycles per night, each cycle of a different length of time. While cycles of sleep may seem erratic, it is the body’s way of preparing you, through the different stages, for the deepest level of sleep, which is the most restorative.
How Much Sleep is Enough Sleep?
Most people never think about how much sleep they need each night to feel their best, they just know that they don't get enough. The number of hours needed for sleep depends on your body’s circadian rhythm, or your biological clock's sleep-wake cycles. Every night when you sleep your body goes through several cycles of sleep. Each stage of sleep lasts approximately 90-110 minutes and consists of 2 major stages: Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM). The America Academy of Sleep Medicine (AASM) further divides NREM into N1, N2, and N3 stages, the last of which is also called delta or slow-wave sleep (SWS). This is when you’re in your deepest sleep; the most difficult to wake from. This stage is commonly when sleepwalking and bed-wetting will occur.
What are the Different Stages of Sleep?
Wakefulness
In the wakefulness stage, you are completely awake before getting ready to sleep.
NREM Sleep Patterns
The typical sleep cycle stages are in the order of: N1 - N2 - N3 - N2 - REM
Stage 1: You just begin to fall asleep. This stage can take about 7 minutes.
Stage 2: Your body temperature drops, your muscles relax, and your brain activity slows as you begin to fall into a deeper level of sleep. This stage can last between 10-25 minutes.
Stage 3: At the deepest level of sleep your muscles are fully relaxed. Your pulse and breathing rate are decreased. Your brain activity is reduced. Stage 3 provides the most restorative properties of sleep. This stage can last between 20-40 minutes.
REM Sleep (Rapid Eye Movement) - What Is REM Sleep?
REM sleep is the next and most unique stage of sleep. During REM most of the muscles in your body become immobilized. Your eyes, however, move rapidly beneath your closed lids and brain activity increases. It is during REM sleep that you experience the most vivid dreams.
What Affects the Stages of Sleep?
The length of sleep cycles varies by individual. But there are other influences that can affect the transition between sleep stages.
Daily Alcohol Consumption
Regular alcohol use, especially near bedtime, can disrupt sleep patterns. Alcohol can specifically minimize REM sleep time, which can reduce restorative sleep benefits.
Age Plays a Factor
What is the recommended number of hours you should be sleeping per night? As noted above, elderly people will require less sleep than younger people. As newborns, we essentially are continually cycling between asleep and wake states, neither diurnal nor nocturnal. During the first year, this pattern starts to condense into a single sleep period.
- At year one, the child will typically sleep 10 hours a night.
- By age 4-5, the child will sleep between 11-12 hours per night.
- At age 10, the child will begin sleeping about 10 hours a night again. This should continue into the teenage years.
- Adults typically need 7-8 hours per night, and that number will decrease as you age. However, even seniors should try to maintain 6-7 hours per night.
Sleep Disorders
Not getting the appropriate amount of sleep per night can seriously inhibit your functionality throughout the day. If you have trouble sleeping you may want to consult your doctor, who may recommend you have a sleep study done. Alternatively, you can take a free sleep apnea quiz to know if you are at risk of sleep apnea. If you score a high-risk result, then consider taking a home sleep apnea test.
How to Achieve Healthy Sleep
Creating a Sleep-Condusive Environment
- The Ideal Sleep Setting: Good sleep comes with a comfortable sleeping space, including your mattress and pillow. Don’t compromise on the quality of your bed and bedding. Choose a cooler room temperature. Warmer temperatures can be disruptive to sleep. Try to sleep in a dark room with minimal noise so your sleep cycles can occur without distraction.
- The Digital Detox Before Bed: The blue light from digital devices like your phone, TV, and computer can disrupt natural sleep cycles. You may feel overstimulated after using these devices and not sleep well. While we rely heavily on our personal technology, there are ways to prevent these devices from affecting sleep.
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- Don’t keep a TV in your bedroom. Restrict TV-watching to other rooms in the house.
- Charge your phone in another room. This prevents you from checking emails and social media while going to bed.
- Shut down computers or keep them in another room, like your home office. A laptop in bed can affect your sleep dramatically.
Developing a Sleep Routine
- The Power of Consistency: A consistent sleep schedule keeps your sleep cycles regulated. Try going to bed at the same time every night and wake up the same time every morning. Your body will comfortably adapt to your routine. A regular sleep schedule prevents erratic sleep, which can impact your sleep cycles. You will be less likely to have episodes of insomnia or periods of wakefulness in the middle of the night.
- Relaxation Techniques: Stress can ruin sleep. That’s why it’s important to achieve a level of relaxation before going to bed. Meditation, deep breathing exercises and progressive muscle relaxation are all easy to do in the bedroom just before bedtime. These techniques relax your mind and body, so you are ready for sleep.
- Creating a Bedtime Ritual: Much like a consistent sleep schedule, a consistent pre-bedtime schedule is also important for healthy sleep. Simple activities such as a warm bath or reading a book every night signal your body that bedtime is approaching. You will feel naturally sleepy as your body begins to synch with your bedtime ritual.
Maintaining Healthy Habits
- Diet and Sleep: What you eat and how you sleep go hand-in-hand. Try to choose a healthy diet plan. Fatty foods can disrupt sleep as they digest slowly. If you have ever tossed and turned after eating a heavy meal—that’s why. When you eat is also important. Avoid snacks late at night and just before bedtime. Digesting food should not be a task for your body before going to sleep.
- Exercise and Sleep: Healthy sleep and exercise are connected. Your regular fitness routine, whether rigorous or light, helps your body with rest. Exercise burns up that excess energy that can keep you up at night. Exercise also helps relieve stress so you can sleep better. Just know that it’s best to exercise no more than a few hours before bedtime. Try to schedule your routine for morning or afternoon hours.
- Managing Stress: Stress builds up during the day and can keep your mind buzzing with mental activity while you are trying to sleep. Too much stress can lead to chronic sleep deprivation and drowsiness during the day, which only compounds stress. Your bedtime activities like breathing exercises can also apply during the day. Take breaks to take deep breaths so stress doesn’t build up. Try to resolve issues that elevate stress at night. A clean slate at bedtime means peaceful sleep. When you can’t resolve those issues, try meditation as a discipline for flipping the “off” switch to your responsibilities, so you can get some rest.
The Role of Sleep Aids
Natural Sleep Aids
When all else fails for regular sleep, you can choose from many natural sleep aids such as herbal teas, melatonin supplements and even aromatherapy to help you sleep without medication. These remedies can support your regular sleep schedule and can even contribute to your bedtime routine.
Over-the-Counter and Prescription Sleep Aids
For severe cases of sleep loss, over-the-counter remedies and sleep aids prescribed by your doctor can help. While these sleep aids are the most effective for inducing sleep, there are drawbacks.
- They can lead to dependency.
- They can interact negatively with any other medications you may be taking.
- They can alter your sleep schedule from its natural pattern by inducing sleep artificially.
- They can be too effective, leading to drowsiness during the day.
When to Consider Sleep Aids
While sleep aids are always an option for managing sleep problems, you should weigh their use carefully and follow some important guidelines.
- Speak with your doctor about side effects and concerns of dependency
- Take doses as prescribed—never over-use sleep aids
- Avoid alcohol use when taking sleep aids
- Don’t rely on sleep aids entirely for managing sleep. Be sure to follow tips like maintaining a consistent sleep schedule, managing stress, and maintaining a healthy diet and exercise routine to help improve sleep.
Conclusion
Understanding your sleep cycles helps you align your body for better sleep. Pay attention to disruptive patterns that may affect your sleep and look for simple solutions to improve sleep without medication. Sleep is just as important as other aspects of your health. Take the steps necessary to ensure you get the deep, restorative sleep that you need.
If sleep apnea is the reason you are not getting the proper sleep, The CPAP Shop is here to help! We offer the best-quality CPAP machines, masks, and more to help all sleep apnea patients achieve CPAP success. Learn more by calling our expert staff at 866-414-9700 today.
