Do you ever wonder why some mornings you wake up feeling refreshed while others leave you groggy and tired?
First things first, your sleep quality matters the most and has a direct impact on how energetic or lethargic you feel the rest of the day.
The truth is, our sleep isn’t just a passive state of rest.
Our bodies go through different kinds of sleep stages, each with its unique characteristics and functions.
These stages range from light sleep to deep sleep, and finally, to REM (rapid eye movement) sleep, where dreams occur.
To improve sleep quality, you need to understand the stages of sleep.
And that’s what I’ll help you understand.
The Four Stages of Sleep
Every night, you go through four stages of sleep.
Three stages consist of Non-Rapid Eye Movement (NREM) sleep and one stage consists of Rapid Eye Movement (REM) sleep.
Each sleep cycle, comprising these four stages, lasts approximately 90 minutes.
We need four cycles per night, which takes 7 to 8 hours in total.
So each stage of sleep has its unique purpose, fulfilling a different physiological and psychological function, and they occur in the same sequence.
The NREM sleep stages share similarities.
During these stages, our eyes move minimally or not at all, and our muscles can move, though they typically remain still.
Additionally, our brainwaves are less active, and our breathing, blood pressure, and heart rate all decrease.
On the other hand, during REM sleep, our eyes dart around rapidly, our muscles experience either partial or total paralysis, and we’re treated to vivid dreams.
Interestingly, during REM sleep, our brain waves resemble those when we’re awake, making this stage the closest to being awake.
NREM Stage 1
NREM Stage 1 often occurs during the transition from wakefulness to sleep, usually shortly after lying down.
However, the onset of Stage N1 can vary depending on individual sleep habits.
This stage lasts between one to seven minutes.
During Stage N1, individuals may still have some awareness of their surroundings, although they may begin to feel somewhat disoriented regarding time and place.
As this stage progresses, several physiological changes occur:
- Eyelids begin to close.
- Muscles relax.
- Core body temperature decreases.
- The pineal gland begins to release melatonin, a hormone that promotes sleep.
- Brainwave patterns shift from relaxed Alpha waves to sleep-inducing Theta waves.
- Some individuals may start experiencing dream-like sensations.
However, this stage is also susceptible to disruptions, such as hypnic jerks or sleep starts.
Hypnic jerks, or sleep starts, are common muscle contractions that can wake us up suddenly. They’re normal and can be triggered by caffeine, stress, or meds.
NREM Stage 2
Now, let’s talk about the N2 stage of sleep. It takes up about half of the four sleep cycles, so it’s the longest stage.
While it shares similarities with Stage N1, there are distinct characteristics that set this stage apart.
During Stage N2, several notable physiological changes occur:
- Eyelid movement ceases.
- Environmental awareness decreases.
- Heart rate and body temperature decrease.
- Muscles experience periodic tension and relaxation.
- Upper airway muscles relax further, contributing to deeper relaxation.
In the N2 stage, there’s a key event called sleep spindles.
These are brief bursts of brain activity lasting one to two seconds.
They happen when neurons in the thalamus (in the middle of the brain) and the cortex (near the top) interact like different parts of your brain having a chat.
These spindles are super important for making memories and recalling dreams, very much like a memory of a good day that you have in your mind.
Knowing the ins and outs of NREM Stage 2 sleep gives us some real clues about how our bodies get the good stuff out of sleep time.
NREM Stage 3
NREM Stage 3, also known as slow-wave sleep, is the final non-REM stage.
It kicks in around 40 minutes after you drift off to sleep and is a restorative part of your sleep cycle.
During this stage, you’re in deep sleep.
If you are woken up in this stage of your sleep, you can expect to feel groggy and move a bit slower mentally for about 30 minutes. That’s because your brain’s blood flow slows down in this stage.
This decrease in blood flow also coincides with several other important changes:
- Your body releases hormones that regulate appetite.
- Blood flow to your brain decreases while increasing to your muscles, providing them with essential oxygen and nutrients for repair.
- Both your blood pressure and heart rate decrease further.
- Memories continue to consolidate, aiding in memory retention.
- Breathing slows down, contributing to the deep relaxation of the body.
- Sleep spindle activity decreases, indicating a shift towards deeper levels of sleep.
This stage is super important for your body’s recovery.
It helps your bones, muscles, and tissues grow and heal, and it also keeps your immune system strong.
Lack of adequate sleep during this stage can impair memory and cognitive function.
Therefore, ensuring sufficient sleep duration, including ample time in Stage 3, is essential for overall well-being and optimal functioning.
REM Stage
The most intriguing part of your sleep is the REM stage. Transitioning into REM sleep differs significantly from moving between other stages.
Even though REM comes last in the sleep cycle, it’s the deepest stage after N1, which means you’re more easily woken up during REM than in any other stage.
REM sleep is known for the following characteristics:
- Body movements follow a specific pattern when transitioning into REM sleep.
- Muscles become temporarily paralyzed during REM sleep.
- Eyes move rapidly and unpredictably during this stage.
- Breathing, circulation, and body temperature undergo unique variations during REM sleep.
- Dreams are vivid and memorable during REM sleep.
Towards the end of the sleep cycle, your mind winds down, but once you hit REM sleep, your brain gets active again.
Interestingly, only babies and people with narcolepsy can skip straight from being wide awake to REM sleep.
The rest of us need to go through the NREM stages first.
Understanding these aspects of REM sleep gives you an insight into how crucial it is in the sleep cycle and how it influences our overall sleep quality.
How Much Sleep Do We Need?
Ever thought about how much shut-eye you need at different points in your life?
Check out this handy table below recommending the ideal sleep time for different age groups:
Age Group | Recommended Sleep Duration |
Newborns (0-3 months) | 14-17 hours per day |
Infants (4-11 months) | 12-15 hours per day |
Toddlers (1-2 years) | 11-14 hours per day |
Preschoolers (3-5 years) | 10-13 hours per day |
School-age Children (6-13 years) | 9-11 hours per day |
Teenagers (14-17 years) | 8-10 hours per day |
Young Adults (18-25 years) | 7-9 hours per day |
Adults (26-64 years) | 7-9 hours per day |
Older Adults (65+ years) | 7-8 hours per day |
These recommendations are based on a blend of scientific research and expert opinions, taking into account things like how old you are, your body’s needs, and overall health.
Remember, though, everyone’s different, so your ideal snooze time might vary depending on your lifestyle and health. But, it’s a good starting point to figure out how much rest you need to stay on top of your game.
Improve Your Sleep Quality With 9D Breathwork
Now that you understand how important each stage of your sleep cycle is, it’s imperative to work on improving your quality of sleep too.
But that’s not possible unless you don’t address the root cause of your sleeplessness.
And what better way than to gain an inward perspective through a 9D breathwork experience?
Through a series of guided exercises and techniques, the program aims to soothe the mind, relax the body, and promote restful sleep.
But, the benefits of this program extend beyond just improving sleep quality.
By participating, you’ll get on a journey of self-discovery and personal growth.
You’ll gain valuable insights into your limiting beliefs and learn how to reprogram them.
So, if you’re ready to experience profound transformation and unlock your full potential, I invite you to join me in my next session.
