Ashwin Lewis
Sleep is a complex biological process that is essential for our health and well-being. When we sleep, our body cycles through different stages, each with its unique purpose and impact on our brain and body. These stages are broadly categorized into two types: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. The NREM phase includes three stages of light sleep and deep sleep, while the REM phase is marked by rapid eye movements and vivid dreams. Understanding these sleep stages is crucial as they play a vital role in restoring our body and promoting overall health.
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Non-REM sleep stages
Sleep is divided into two phases: non-rapid eye movement (NREM) and rapid eye movement (REM). The first three stages of sleep fall into the non-REM category, with each stage leading to progressively deeper sleep. Approximately 75% of sleep is spent in the NREM stages, with the majority spent in the second stage.
The first stage of non-REM sleep is the transition between wakefulness and sleep. Your eyes are closed, but it's easy to wake you up. This phase may last for 5 to 10 minutes.
The second stage is light sleep, but it's deeper than the first stage. Your heart rate and breathing slow down, and your body temperature drops. Your body is getting ready for deep sleep. This can last for 10 to 25 minutes. Stage two comprises the largest percentage of total sleep time, accounting for about 45% of your time asleep.
The third stage is the deepest stage of non-REM sleep. Your muscles and body relax even more, and brain waves show a clear pattern of slowed activity that is markedly different from waking brain activity. Your body performs various health-promoting functions in this stage. This stage makes up about 25% of your total sleep time in adults, but babies and children need more deep sleep.
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REM sleep stage
Sleep can be divided into two phases: non-rapid eye movement (NREM) and rapid eye movement (REM). The first three stages of sleep fall into the NREM category, with the fourth and final stage being REM.
REM sleep is the stage of sleep where most dreams occur. The name comes from the rapid movement of the eyes behind closed eyelids. During REM sleep, brain activity is similar to brain activity during waking hours. Brain activity increases significantly, and the body, except for the eyes and breathing muscles, experiences temporary paralysis. The heart rate and breathing quicken during this stage.
REM sleep is believed to be essential for the brain, enabling key functions like memory and
The first REM cycle is typically the shortest, lasting about 10 minutes. Each cycle that follows is longer, with the final one lasting up to an hour. The amount of time spent in the REM stage can be affected by sleep deprivation, stress, or drug withdrawal, resulting in what is known as REM rebound. This is the body's way of trying to restore balance to the sleep cycle.
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Sleep disorders
Insomnia is the most common sleep disorder, characterised by difficulty falling and/or staying asleep. To be diagnosed with insomnia disorder, these sleep difficulties must occur at least three nights a week for at least three months and cause significant distress or problems with daily functioning. Sleep apnea is another common sleep disorder, a breathing disorder in which breathing stops for 10 seconds or more during sleep.
Other sleep disorders include restless leg syndrome, a tingling or prickly sensation in the legs along with an urge to move them; hypersomnia, or the inability to stay awake during the day; circadian rhythm disorders, which cause problems with the sleep-wake cycle; and parasomnia, which involves acting in unusual ways while falling asleep, sleeping, or waking up, such as walking, talking, or eating.
Treatments for sleep disorders vary depending on the specific disorder, and can include good sleep habits and other lifestyle changes, cognitive behavioural therapy, relaxation techniques, medication, and the use of a CPAP (continuous positive airway pressure) machine.
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Sleep hygiene
Sleep is one of the most important activities for your health. Quality sleep is important for your memory, immune system, muscles, and more. Sleep hygiene refers to both your sleep environment and behaviour. It is a set of practices and routines that help you get better sleep. Good sleep hygiene includes setting a strict sleep schedule, following a bedtime routine, forming healthy habits, and optimising your bedroom for sleep.
Some ways to improve your sleep hygiene include retiring to a comfortable environment with minimal disruptions. What you consume during the day and before bedtime also plays an important role. Reduce or mask noise with rugs and heavy curtains to help absorb sound. A sleep machine that provides white noise or soothing sounds can also help. Minimise light with light-blocking curtains or shades. Most people sleep better in a room that's slightly cool. Replace your mattress and pillows if they're worn or uncomfortable.
Good sleep hygiene can help counteract the serious problems of insufficient sleep and insomnia. Having a hard time falling asleep, experiencing frequent sleep disturbances, and suffering daytime sleepiness are the most telling signs of poor sleep hygiene. An overall lack of consistency in sleep quantity or quality can also be a symptom of poor sleep hygiene.
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Sleep cycles
Sleep is a complex and dynamic biological process that is vital for overall health. Sleep cycles are fundamental to how sleep works. During sleep, your body cycles through four stages, which can be divided into two types of sleep: non-rapid eye movement (NREM) and rapid eye movement (REM). The cycle starts over every 80 to 120 minutes, with four to six cycles per night.
The first three stages fall into the category of non-REM sleep. The first stage is the transition between wakefulness and sleep. It usually lasts a few minutes and is the lightest stage of sleep. During this stage, you slow your heart rate and breathing, relax your muscles, and your brain begins to prepare for sleep. You can still be easily awoken during this stage. The second stage is when you are officially asleep. Your body temperature drops, and you become increasingly relaxed. Dreaming can occur during this stage, but these dreams are shorter and less vivid compared to REM sleep dreams. The third stage is deep sleep or slow-wave sleep, and it is the deepest part of NREM sleep. Your muscles and body relax even more, and brain waves show a clear pattern of slowed activity that is distinct from waking brain activity. This stage is crucial for your physical health and immune system, allowing your body to grow and repair muscles, build bone, repair tissue, and strengthen your immune system.
The fourth and final stage is REM sleep, during which your eyes move rapidly beneath your eyelids. Your respiration speeds up, your heart rate increases, and your muscles may become immobile to prevent you from acting out your dreams. Dreaming primarily occurs during REM sleep, and it is believed to be essential for the brain, enabling key functions like memory, learning, and mood regulation.
It is important to get a full night's rest and maintain good sleep hygiene to benefit from a healthy sleep cycle. Sleep disorders such as insomnia, sleep apnea, and restless leg syndrome can disrupt the sleep cycle and negatively impact sleep quality.
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Frequently asked questions
There are two phases of sleep: rapid-eye movement (REM) and non-rapid eye movement (NREM) sleep. NREM sleep is further divided into three stages, N1 to N3.
Each sleep cycle lasts around 90 to 120 minutes, and a person typically goes through four to six sleep cycles per night.
NREM sleep is when your body performs various health-promoting functions. The first stage, N1, is when you're falling asleep. This is followed by N2, which is a light sleep when your heart rate and breathing regulate and your body temperature drops. The final stage, N3, is deep sleep, when your body repairs injuries and reinforces your immune system.
REM sleep is when most dreams occur. Your eyes move rapidly behind closed lids, and brain activity is similar to when you're awake.
Improving your sleep hygiene can help you get better quality sleep. This includes things like maintaining a consistent sleep schedule, limiting screen time before bed, and creating a comfortable sleep environment.
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