The Four Stages Of Sleep

Sleep is one of the most important functions of our body, it helps us to rest and rejuvenate the energy we have lost. Most importantly a good night's sleep can help you to improve memory and learning, increase attention and creativity.

Therefore, it is important to get the right amount of sleep. But sleep duration is not the only metric for measuring the quality of your sleep. A night of good restorative sleep will require you to progress through the different stages of sleep.

The four different sleep stages play a vital role in allowing your body and mind to wake up refreshed. Understanding your sleep cycle can help you to discover any underlying sleep disorders as well.

Four Stages Of Sleep

What Is A Sleep Cycle?

Your sleep at night is not one uninterrupted period of sleep but rather 5-6 rounds that are called sleep cycles. These sleep cycles can vary in length and the quality of sleep you get in them. On average a single sleep cycle is 80-90 minutes.

The Four Stages Of Sleep

The stages of sleep are part of your sleep cycle and they are determined by analysis of brain activity during sleep. The analysis for each stage shows distinct patterns in brain activity so it becomes easier to classify them apart.

There are two types of sleep stages called REM(Rapid Eye Movement) and NREM( Non-Rapid Eye Movement).

The first three stages are of Non-Rapid Eye Movement sleep.

NREM Stage 1

This is the most initial stage of sleep or you can think of it as the time you are going into slumber. This usually lasts from one minute to five minutes.

Brain activity starts to slow down, with some periods of brief movements however your body has still not reached the fully relaxed state. Slight changes in brain activity are observed while going into sleep.

Waking up a person during these 1-5 minutes is easy, however, they can move to NREM stage 2 if there is no disturbance caused to them. NREM stage 1 doesn’t last long and if you are uninterrupted you can move to the next stages.

NREM Stage 2

After you transition into NREM stage 2, your body is more relaxed. Your muscles lose their tension, while your breathing slows down and your body temperature also drops. During this time your brain activity changes showing a new pattern.

Although the brain activity is slowed, short twitches occur here and there which reduce the chances of being woken up by external disturbances.

This stage lasts for about 10-25 minutes and with each sleep cycle, this stage becomes longer during the night. On average half of your sleep is in NREM stage 2.

NREM Stage 3

This stage is where you enter into a deep sleep and the most difficult stage to wake up someone. This is because your heartbeat drops and your breathing rate is minimal, your body is in a state of relaxation so it will take longer to wake up.

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Researchers identify this stage’s brain activity as delta waves. The delta sleep or short-wave sleep are common names for this stage.

Stage 3 sleep is the most essential for restorative sleep. This stage allows for the recovery of bodily energy and growth. It can also help your immune system to become rigorous and allow the proper functioning of other bodily processes. Deep sleep is not only important to restore your energy levels for the next day but it helps in better brain function and increases thinking capabilities and creativity.

The early sleep cycles of your night have the longest NREM stage 3 that last for 20-40 minutes. So basically you experience deep sleep in the first half of the night and these stages get shorter and transition into REM stage sleep. 

REM Stage

This is the fourth and last stage of your sleep cycle. During the REM stage, your brain activity sees a sharp rise almost identical to what it is while you are conscious. Your body experiences paralysis called atonia, however, your eyes are still moving and you breathe normally. The rapid movement of the eyes in this stage is why it is named REM.

During a single sleep cycle, your body will transition into the REM stage after 90 minutes have elapsed. These stages get longer in each consecutive sleep cycle of the night. The first REM stage of the night is only a few minutes long but later on, these stages can last for about an hour. The second half of your sleep has the longest REM stages and 25% of the sleep time of adults is incorporated in the REM Stage.

REM is known to enhance cognitive abilities, learning and memory. You also see most of your dreams in the REM stage, this is a reason for increased brain activity in this stage. These dreams are intense and stimulate your brain.

How are your sleep cycles affected?

Your sleep cycle and stages are dependent on many factors. These factors also affect the quality of your sleep.

Sleep Pattern:

Sleep pattern or bedtime routine has a major effect on your sleeping stages. If your sleeping routine is irregular your sleeping stages will also be abnormal. An irregular sleeping routine can have a negative impact on your health as well.

Age:

Your age can also affect your sleep cycles. Infants experience 50% of their sleep in the REM stage while the elderly spend less time in REM.

Sleep Disorders:

People with sleep disorders can find it difficult to get sleep and their sleep cycles are prone to interruptions.

How To Improve The Quality Of Your Sleep?

You can improve the quality of your sleep by following some easy steps.

You should create a peaceful environment in your room, such as a comfortable temperature and bedding. You should try to follow a consistent sleep routine. You should try to avoid eating before sleeping. You should not use mobile phones or electronics because they can disturb your sleep cycles. Eliminating disturbances such as noise and light can also help you to align with your circadian rhythm.

You can also use the REM sleep calculator from puffy.com to help you monitor your sleep cycles. And remember to check out their collection of beds and mattresses here:  

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