Wake Up Refreshed: Mastering Non-Rem Sleep Cycles

Sleep is one of the most important activities for good health. During sleep, your body cycles through four different stages, all of which affect your brain waves, muscle relaxation, recovery, and breathing. The first three stages are referred to as non-REM sleep, and the third stage is generally when you have the most deep sleep. It can be the most difficult to wake up from that third stage of non-REM sleep. The final stage is REM sleep, which typically happens 60 to 90 minutes after falling asleep. This is when you tend to have vivid dreams.

Plan your sleep in 90-minute multiples to ensure you wake up during light sleep

Planning your sleep in 90-minute multiples is a great way to ensure you wake up during light sleep and feel more refreshed in the morning. Here's how you can do it:

First, understand the sleep cycle. A typical sleep cycle consists of four stages: three stages of non-rapid eye movement (NREM) sleep, followed by a stage of rapid eye movement (REM) sleep. The first stage of NREM sleep is light sleep, where you can be easily woken up. This usually lasts for about 5 to 10 minutes. The second stage is a bit deeper, with your heart rate and breathing slowing down, and your body temperature dropping. This can last for 10 to 25 minutes. The third stage is deep sleep, which is harder to wake up from, and you would feel disoriented if someone woke you up. This stage is crucial for tissue repair, immune system strengthening, and muscle and bone building. The REM stage comes next, characterised by rapid eye movement, increased brain activity, and dreaming. This stage usually occurs 90 minutes after falling asleep and is important for memory consolidation and emotional processing.

Now, calculate your sleep schedule. Since a full sleep cycle is roughly 90 minutes long, plan your sleep in multiples of 90 minutes. For example, if you sleep for 7.5 hours (one 90-minute cycle plus one hour), you will complete five sleep cycles. If you sleep for 9 hours, you will complete six sleep cycles.

Next, determine your ideal wake-up time. Ideally, you want to wake up during the first stage of NREM sleep, which is light sleep, as it is easier to wake up during this stage. So, if you know you need 7.5 hours of sleep, plan to wake up at the end of that period. For example, if you want to wake up at 7 am, go to bed at 11:30 pm, 90 minutes before midnight. This way, you will complete five full sleep cycles and wake up during the light sleep stage, making it easier to start your day.

Additionally, maintain a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, known as the circadian rhythm, and improves your body's ability to wake up naturally. It also ensures that you complete full sleep cycles, providing you with a better sleep experience.

Finally, be mindful of individual differences. While the average sleep cycle is 90 minutes, it can vary from person to person. Some people's sleep cycles may be slightly shorter or longer, so don't worry too much if you can't always plan your sleep in exact 90-minute multiples. The important thing is to aim for consistency and get the recommended amount of sleep for your age and lifestyle.

By planning your sleep in 90-minute multiples, you can increase the chances of waking up during light sleep and starting your day feeling more energised and refreshed.

Avoid stimulants and certain foods before bed

To wake up during a non-REM sleep cycle, it's important to avoid stimulants and certain foods before bed. Here are some tips to help you do that:

• Avoid stimulants: Stimulants such as caffeine and nicotine can interfere with your sleep. It's best to avoid consuming them close to bedtime.
• Limit alcohol consumption: Alcohol can disrupt your sleep, so it's recommended to avoid drinking close to bedtime.
• Eat a light snack: If you're hungry before bed, opt for a light snack instead of a full meal. A heavy meal can disrupt your sleep and make it difficult to wake up during the non-REM cycle.
• Avoid spicy and sugary foods: Research suggests that consuming spicy and sugary foods can negatively impact your sleep quality.
• Stay hydrated, but limit fluids before bed: While it's important to stay hydrated throughout the day, try to limit your fluid intake before bed to avoid frequent trips to the bathroom during the night.
• Avoid certain foods: Some foods, such as dairy products, bananas, and oatmeal, are known sources of tryptophan, which can promote sleepiness. If you're trying to wake up during the non-REM cycle, you may want to avoid these foods before bed.
• Maintain a consistent sleep schedule: Establishing a consistent sleep schedule can help regulate your body's internal clock. Try to go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing bedtime routine: Engage in relaxing activities before bed, such as reading or listening to soothing music. This can help signal to your body that it's time to wind down and prepare for sleep.

Limit screen time an hour before sleeping

Reducing screen time before bed can have a significant impact on your sleep quality. Here are some reasons why you should limit screen time an hour before sleeping and some tips to help you achieve that:

Screen Light Disrupts Circadian Rhythm

The circadian rhythm is your body's natural clock, and light exposure plays a crucial role in dictating when you feel awake and alert. During the day, sunlight signals your body to stay awake and alert. At night, in the absence of light, your body produces melatonin, a hormone that helps you fall asleep and stay asleep. However, the blue light emitted by phones, laptops, and other screens imitates daylight, tricking your brain into producing less melatonin. As a result, you may find yourself feeling more awake and alert at night, making it harder to fall asleep.

Radiation Exposure

Cell phones emit radiation, and while it may not be at dangerous levels, it can still disrupt your sleep. Studies have found that radiation from cell phones can cause sleep delays and reduce overall sleep quality. Additionally, radiation exposure can lead to headaches and confusion, and screen time before bed is linked to taking longer to reach deeper levels of sleep, which is when your body does most of its repairing and regeneration.

Grogginess and Tiredness in the Morning

Screen time before bed can leave you feeling tired and groggy in the morning. Social media and other online platforms can often expose us to emotionally-charged content that can evoke strong feelings of anger, sadness, or stress. This emotional response can lead to a delay in falling asleep and negatively impact your sleep quality. Lack of sleep can cause decreased mental function, irritability, and even contribute to more serious issues like depression and anxiety.

Tips to Reduce Screen Time Before Bed:

• Use Night Mode or Dim the Brightness: Enabling night mode on your phone or reducing the screen brightness can help minimise the negative impact of blue light on your sleep.
• Make Your Bedroom a Screen-Free Zone: Keep your bedroom free of screens, including phones, laptops, tablets, and TVs. This creates a clear boundary between your sleep space and technology use, signalling to your brain that it's time to wind down.
• Dim the Lights a Few Hours Before Bed: Reducing the lighting in your environment 1-2 hours before bedtime can help your body produce melatonin and prepare for sleep. Use warmer lighting and consider blackout curtains or an eye mask to block out excess light.
• Create a Bedtime Routine: Establish a calming pre-bed routine such as reading a book, listening to soothing music, or practising meditation and reflection. These activities can help you relax and unwind, making it easier to fall asleep.
• Set a Strict Bedtime Phone Cut-Off: Aim to put your phone away 30-60 minutes before bedtime. During this time, switch your phone to 'Do Not Disturb' mode and charge it outside your bedroom to avoid the temptation of late-night scrolling.

By implementing these strategies, you can improve your sleep quality and give your mind and body the rest they need.

Create a comfortable bedroom environment

Creating a comfortable bedroom environment is essential for a good night's rest. Here are some tips to help you create a soothing space that promotes restful sleep:

Visual Design of Your Bedroom

When it comes to the visual design of your bedroom, aim for a calm and relaxing atmosphere. Choose warm and appealing colours for your walls, floors, furniture, and bedding. Select hues that make you feel at ease and promote a sense of tranquillity. If you're working with a limited budget or renting, you can accent certain colours with well-placed bedding, rugs, or wall art.

Ensure your bedroom has a usable and appealing layout. Choose a mattress size that fits comfortably in the space, allowing for easy movement. Utilise vertical space or under-bed storage to maximise the area and create a clutter-free environment. A well-organised bedroom with a clear path to the bathroom can eliminate potential hazards and contribute to a stress-free atmosphere.

Consider adding personal touches that make you feel at home. Display cherished photos, meaningful art, or reminders of fond memories. These additions don't have to be expensive; they just need to hold significance for you.

Practical Design Considerations

In addition to visual design, the practical setup of your bedroom plays a crucial role in promoting restful sleep. Here are some key aspects to consider:

• Light: Light is a powerful cue for your circadian rhythm, so aim to make your bedroom as dark as possible at bedtime. Use blackout curtains if your room receives a lot of external light. Keep lighting low, and avoid bright lights before bed. Minimise the use of electronic devices as the blue light from screens can disrupt your sleep.
• Noise: External noise can cause frequent awakenings and impact sleep quality. Use white noise machines or soothing music to drown out disturbances. If possible, minimise the use of electronic devices like TVs in the bedroom, as they can activate your mind and make it harder to wind down.
• Scents: Certain scents can promote relaxation and improve sleep quality. Aromatherapy with essential oils like lavender has been found to have calming effects.
• Temperature: Maintain a comfortable bedroom temperature, usually between 60 to 71 degrees Fahrenheit (15.6 to 22.0 degrees Celsius). A slightly cooler bedroom temperature is generally recommended for optimal sleep.
• Air Quality: Ensure proper ventilation and fresh air in your bedroom. Address issues like mould buildup and dust mites, which can impact sleep quality and contribute to allergies and insomnia.

Mattress and Bedding

Your mattress and bedding are central to creating a comfortable sleeping environment. Invest in a well-built, comfortable mattress that suits your personal firmness preference and provides adequate support and pressure point relief. Consider your body weight, sleeping position, and any specific needs.

Choose pillows that support your neck and spine alignment, and select bedding that helps regulate your body temperature and creates a soft, cosy feel. Regularly wash your bedding to maintain freshness and reduce the buildup of dust and allergens.

Try supplements like melatonin to help you fall asleep

Melatonin is a hormone that regulates the sleep-wake cycle. It is a synthetic version of the body's natural sleep hormone. Taking melatonin supplements can help reinforce your body's circadian rhythms and signal to your body that it's time to sleep. Melatonin supplements are a good choice for individuals who:

• Have naturally low levels of melatonin
• Are temporarily struggling to fall asleep due to circumstances such as stress or jet lag
• Take medications that interfere with sleep
• Are night owls but need to wake up early

It is important to note that melatonin supplements may help people fall asleep, but they do not appear to be effective in helping them stay asleep. Therefore, if you are experiencing frequent nighttime wakings or long periods of wakefulness, melatonin may not be the best solution for you.

If you are considering taking melatonin supplements, it is recommended to consult your doctor first, especially if you are pregnant, breastfeeding, or have certain health conditions. The typical dosage for adults and adolescents is between 1 to 5 milligrams, taken about 30 minutes before bedtime. It is advised to start with the lowest possible dose and increase gradually if needed. Melatonin is generally safe for short-term use, but more studies are needed to confirm its long-term safety.

In addition to taking melatonin supplements, you can also try the following tips to improve your sleep:

• Practice healthy sleep hygiene by maintaining a consistent sleep schedule and developing a relaxing bedtime routine.
• Avoid bright lights and electronic screens before bed, as the blue light emitted by these devices can interfere with melatonin production.
• Enhance your sleep environment by ensuring your bedroom is cool, dark, quiet, and comfortable.
• Address any underlying health concerns that may be interfering with your sleep, such as chronic pain, sleep apnea, or acid reflux.

Frequently asked questions