Ashwin Lewis
Sleep is a complex and mysterious body process that people spend about a third of their lives doing. While asleep, the body powers down and most bodily systems, including the brain, become less active. However, sleep is not a state of total inactivity. The brain remains active, and the body cycles through two phases of sleep: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep is further divided into three stages, while REM sleep is characterised by rapid eye movements and more brain activity than NREM sleep. Together, these stages play a crucial role in maintaining overall cognitive performance and physical health.
| Characteristics | Values |
|---|---|
| What is sleep? | A normal body process that allows your body and brain to rest. |
| How much sleep do we need? | Sleep needs change with age. In general, newborns need 14-17 hours, infants 12-16 hours, young children 10-14 hours, school-aged children 9-12 hours, teenagers 8-10 hours, and adults 7-9 hours. |
| What are the stages of sleep? | There are two types of sleep: REM (rapid eye movement) and non-REM sleep. Non-REM sleep is further divided into three stages: N1, N2, and N3. |
| What is REM sleep? | REM stands for rapid eye movement. It is characterised by rapid eye movement, increased brain activity, faster breathing, and increased heart rate and blood pressure. It is associated with dreaming and makes up about 20-25% of total sleep time. |
| What is non-REM sleep? | Non-REM sleep involves slower breathing, heart rate, and body temperature. It is divided into three stages of increasing depth: N1, N2, and N3. Non-REM sleep is associated with physical repair and recovery, as well as brain maintenance and memory consolidation. |
| What happens during the different stages of non-REM sleep? | In stage N1, you are easily woken up and this phase lasts 5-10 minutes. In stage N2, you enter light sleep, with slower heart rate and breathing, and your body temperature drops. This stage lasts 10-25 minutes. In stage N3, you enter deep sleep, which is harder to be woken up from, and your body repairs and recovers. This stage makes up about 25% of total sleep time. |
| How can we improve our sleep? | It is recommended to set a consistent sleep schedule, avoid bright lights and electronics before bed, limit caffeine and alcohol intake, and maintain a cool, dark, and quiet sleep environment. |
What You'll Learn
- Sleep is a normal body process that allows the body and brain to rest and repair
- Non-REM sleep is split into three parts: starting to fall asleep, light sleep, and deep sleep
- During REM sleep, the eyes move rapidly and the muscles become temporarily paralysed
- Sleep disorders such as insomnia or sleep apnea can cause poor REM sleep
- Sleepwalking typically occurs during NREM stage 3 sleep
Sleep is a normal body process that allows the body and brain to rest and repair
Sleep is a normal bodily process that allows the body and brain to rest and repair. It is a complex and mysterious process that has a significant impact on our overall health and well-being. During sleep, the body cycles through different stages, including rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep, which consists of three stages: N1, N2, and N3.
NREM sleep is a period of quiet sleep where the brain is less active, and the body relaxes. During this stage, the heartbeat, eye movements, and breathing slow down, and the body temperature drops. NREM sleep accounts for about 75% of total sleep time, with N2 being the stage that people spend the most time in. This stage is crucial for physical repair and restoration, as the body uses this time to heal injuries, build bone and muscle, and strengthen the immune system.
On the other hand, REM sleep is a period of active sleep where the brain is more active and dreaming occurs. The eyes move rapidly under closed eyelids, and the muscles become temporarily paralyzed. REM sleep accounts for about 25% of total sleep time and is important for memory consolidation, emotional processing, and learning.
The sleep cycle, which includes both NREM and REM stages, typically lasts for 90 to 120 minutes and repeats four to six times throughout the night. The duration and quality of sleep can be affected by various factors such as age, health conditions, lifestyle habits, and sleep disorders.
Overall, sleep is a vital process that allows the body and brain to recover and prepare for the next day. It is during sleep that the body repairs tissues, builds bone and muscle, and strengthens the immune system. Additionally, the brain uses this time to form and organize memories, process emotions, and learn new information.
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Non-REM sleep is split into three parts: starting to fall asleep, light sleep, and deep sleep
The first stage of non-REM sleep is when you start to fall asleep. This usually lasts just a few minutes, and it's easy to wake someone up during this stage. Your body and brain activity begin to slow down, and your eyes are closed.
The second stage is light sleep, where your heart rate and breathing slow down further, and your body temperature drops. This stage can last up to 25 minutes and is when your body gets ready for deep sleep.
The third stage is deep sleep, and it's harder to wake someone up during this period. In this stage, your body repairs and regrows tissues, builds bone and muscle, and strengthens your immune system. This is also when sleepwalking and bedwetting can occur.
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During REM sleep, the eyes move rapidly and the muscles become temporarily paralysed
REM sleep is associated with dreaming and memory consolidation. It is thought that REM sleep is when emotions and emotional memories are processed and stored. The brain also uses this time to cement information into memory, making it an important stage for learning.
The first REM cycle is usually the shortest, lasting about 10 minutes. Each cycle gets longer, with the final one lasting up to an hour. The first REM cycle typically begins 90 minutes after falling asleep.
REM sleep behaviour disorder (RBD) is a condition where temporary muscle paralysis does not occur during REM sleep. This allows individuals to physically act out their dreams, which can be violent or dangerous. RBD is relatively rare, affecting less than 1% of adults, and is more common in men and older adults.
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Sleep disorders such as insomnia or sleep apnea can cause poor REM sleep
Sleep is a normal bodily process that allows the body and brain to rest. During sleep, the body "powers down", with most body systems becoming less active. However, sleep is a complex process that is still not fully understood by experts.
Sleep can be divided into two main categories: rapid eye movement (REM) sleep and non-REM (NREM) sleep. A typical sleep cycle involves four to five cycles of NREM and REM sleep per night, with each cycle lasting 90 to 120 minutes.
NREM sleep has three stages, with the third stage being the deepest and most restorative. During this stage, the body repairs injuries and boosts the immune system.
REM sleep, on the other hand, is when most dreams occur, and brain activity is similar to that during wakefulness. It accounts for about 25% of total sleep time and is crucial for emotional health.
Sleep disorders such as insomnia and sleep apnea can disrupt the quality of REM sleep. Insomnia, which affects about 10% of the adult population, is associated with increased arousal during REM sleep, leading to a feeling of non-restorative sleep. This can further contribute to emotional and cognitive alterations and an elevated risk of developing depression.
Sleep apnea, which can be prevalent during REM sleep, involves respiratory events that disrupt sleep. While the clinical importance of REM-related sleep apnea is still unclear, studies have shown that it can negatively impact emotional health and memory consolidation.
Overall, sleep disorders can cause poor REM sleep, leading to a range of negative consequences for physical and mental health.
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Sleepwalking typically occurs during NREM stage 3 sleep
Sleep is a normal bodily process that allows the body and brain to rest. While asleep, the body cycles between being awake and asleep, with certain processes only occurring during sleep. Sleep is divided into two types: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep is further divided into three stages, with NREM stage 3 being the deepest stage of sleep.
Sleepwalking, or somnambulism, is a sleep disorder that occurs during deep sleep and results in walking or performing other complex behaviours while still mostly asleep. It is more common in children and young adults than in older adults, as older adults have less N3 sleep. Sleepwalking is also more likely to occur if a person has a family history of the condition, is sleep-deprived, or experiences repeated night-time awakenings.
During NREM stage 3 sleep, the body begins its physical repairs, and the brain consolidates declarative memories. This is the stage when sleepwalking, night terrors, and bedwetting occur. Sleepwalking episodes can range from a few seconds to 30 minutes or longer, with most episodes lasting less than 10 minutes. Sleepwalkers may sit up and appear awake, get up and walk around, or perform complex activities such as moving furniture, going to the bathroom, or dressing. They may also engage in sexual behaviour, known as sexsomnia, or urinate in inappropriate places.
Sleepwalking can have serious health consequences, as it increases the risk of injuries from tripping and falling or colliding with objects. It can also be embarrassing for the person, as it can involve sexually explicit behaviour, aggressive outbursts, or urinating in inappropriate places. Sleepwalking is often associated with worse sleep quality and daytime drowsiness.
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Frequently asked questions
Sleep is a normal body process that allows your body and brain to rest. While asleep, your body "powers down" and most body systems, including your brain, become less active.
REM stands for rapid eye movement sleep. It is a stage of sleep where your eyes move rapidly and your muscles become temporarily paralysed. This is when most of your vivid dreaming takes place. It involves more brain activity than non-REM sleep and is considered a more wakeful state.
Non-REM sleep is quieter, with slower brain activity and breathing. It is divided into three parts: starting to fall asleep, light sleep, and deep sleep. During deep sleep, your body starts its physical repairs and your brain consolidates declarative memories.
A typical night's sleep consists of 4-5 sleep cycles, alternating between REM and non-REM sleep about every 90 minutes. The REM stage accounts for approximately 25% of sleep time, while non-REM takes up the other 75%.
Not getting enough sleep can cause short-term effects like trouble thinking or concentrating, mood changes, a decreased immune system, and metabolism problems. It can also lead to long-term health issues like cardiovascular disease, cognitive impairment, and metabolic conditions.
