Sleep plays a crucial role in proper physical and mental recuperation. A good night’s sleep guarantees cellular regeneration and repair. Sleep also boosts the immune system so that the body feels more refreshed through the various sleep stages.
This is due to the fact that this cycle involves four different stages, and each phase takes part in enabling the body to wake up full of energy. Hence, knowing each phase gives a better insight into the way some disorders (insomnia and obstructive sleep apnea) undermine sleep, necessitating proper management to fight them.
And so, if you’re interested in learning how to sleep better, hang around to learn how sleep phases can assist you in maximizing your rest!
What is the sleep cycle?
The sleep cycle consists of a natural series of various stages that repeat themselves during the night. Each stage has an essential role in the recovery, regeneration, and repair of the body, leading to greater overall health.
This cycle of periods is necessary to allow the body to rest in good condition and operate at full capacity , and if you suffer from any sort of sleep disorder, this cycle can be disrupted, making your rest less than good.
For that reason, you should respect and, above all, understand each phase to get a good night’s rest, with quality rest.
What are the phases of sleep?
As noted above, the sleep cycle is crucial to facilitating the body with proper rest. While asleep, the brain cycles through four primary phases, with different functions in each of them.
The first stage is usually the shortest, lasts 70 to 100 minutes , while later stages take around 90 to 120 minutes . Additionally, the make-up of each cycle (how much time is spent in each stage of sleep) can vary over the duration of an individual’s sleep.
Below, you may browse through each one of them!
1. Light sleep
Light sleep is the initial stage of the sleep cycle and happens right after falling asleep . Here, the body tapers off and unwinds, and brain activity slowly diminishes. This phase is also a transition between being awake (the time in which we are awake and aware) and deep sleep.
This stage takes only a few minutes , so the body is not fully asleep yet, and it is easy to wake up.
Even though it is a faster stage, it should be given to the body to close down and relax in a deeper level of sleep in the subsequent stages of sleep.
2. Deep sleep
The second stage of this process is referred to as deep sleep (or slow-wave sleep), during which the body becomes even more intense and restorative mode of rest. Here, brain activity continues to slow down, thus becoming a required phase of physical rejuvenation and rest. Also, at this phase, the immune system is boosted , enabling the body to become more capable of fighting disease and infection.
Besides that, some other significant changes take place. First, breathing becomes slower (but still regular), blood pressure lowers, and muscles unwind deeply.
During this period, the body is doing most of its repair and rebuilding tasks in order to heal and fortify tissues and organs as well as improve memory and enhance overall health.
3. Non-rapid eye movement (NREM) sleep
In the third phase, also referred to as non-rapid eye movement (NREM) sleep, the body undergoes a lot of metabolic decline. In this phase, muscles are relaxed, and slow-frequency, large-amplitude brain waves called delta waves occur.
Tissue repair and healing also take place, facilitating tissue growth. NREM sleep is also essential for physical restoration and profound relaxation, as this is when the lucid dream happens.
4. Rapid eye movement (REM) sleep
Lastly, the last stage of the cycle is rapid eye movement (REM) sleep, characterized by rapid eye movements. During this phase, the brain becomes active, and dreams intensify. The body’s large muscles become temporarily paralyzed, so that you won’t physically act out what you’re dreaming.
It is most essential for learning to control emotions and strengthening memories. It also plays a significant role in cognition and regulation of mood, as the brain reorganizes the events of the day and retains vital information during this phase.
In short, sleep phases play an essential role in health and well-being. After all, a complete and well-regulated cycle allows the body to restore itself, strengthen the immune system, process important information, and recharge to face the next day.
What can affect sleep phases?
It goes without saying that sleep is an important aspect of your life. We already understand that when you are in bed for those hours, your body cycles through various stages. Nevertheless, there are various factors that influence these stages and undermine the quality of your sleep.
There are a few reasons that might affect your sleep cycle and interfere with your night’s sleep. To begin with, it should be mentioned that fluctuations in sleep phases might happen differently for every individual and are caused by a multitude of factors.
Lifestyle is one of them, which has a major role to play in this process. Dietary habits , physical exercise, alcohol and caffeine intake, and exposure to electronic devices prior to bed can all influence your sleep.
Meanwhile, health diseases (like insomnia and sleep apnea) also affect your sleep. Interrupted breathing during sleep results in various symptoms:
- fragmented sleep
- excessive daytime sleepiness
- sleep onset insomnia
- fatigue
- irritability
- impaired concentration
In addition, psychiatric disorders (like stress and anxiety) also negatively affect sleep, because the body releases steroid hormones that enhance alertness and brain activity.
Below are other reasons that can be detrimental to your sleep:
Thus, being aware of the factors that can influence your sleep is very crucial if you desire to get a good night’s sleep.
It’s also necessary to consult a neurologist to recognize, learn about, and treat disorders that disrupt your sleep quality! Recognizing the factors which disrupt your sleep cycle is the initial step towards enhancing your sleep quality!
After all, how would you enhance your sleep and enjoy a healthier cycle?
Even though we have no full control over our sleep cycle, we can enhance each phase in a healthy manner with some efforts. First, we should follow sleep hygiene and apply healthy habits and practices to enhance your sleep.
Then, set a bedtime and make a relaxing environment , noise-free and light-free that can disturb you. Spending money on a good mattress, pillows, and sheets will also contribute to getting a good night’s sleep.
If you feel very sleepy during the day or have the suspicion of a sleep disorder (like sleep apnea), do not delay getting medical consultation. A doctor can treat you and suggest the right treatment.
Lastly, understanding the sleep cycles, along with developing healthy habits, can be the solution to a good night’s sleep. Thus leading you increased readiness to overcome the challenges of daily life.
