The different sleep cycles: Understanding them better An internal biological clock regulates our sleep patterns.
It works in part thanks to a hormone, melatonin. It is adjusted to a day/night alternation programmed over 24 hours.
So, we are going to talk in this article about the different sleep cycles.
Also read: Insomnia, waking up at night, sleep problems, what can you do?
Good Sleep Leads To Good Health
Sleep is essential for maintaining balance and good health in our bodies.
At the physical level:
- elimination of toxins
- improved brain function
- blood sugar maintenance
- regulation of primary functions (respiration, digestion, circulation)
At the psychic level:
- improved learning and concentration
- mood and stress regulation
- maintaining alertness and attention
The Phases Of Each Sleep Cycle
No matter how many hours we sleep, sleep follows the same pattern. It is made up of several successive cycles, each lasting approximately 90 minutes, for 3 to 5 cycles per night.
These data vary according to people and age. The length of each cycle in an infant or child is obviously not the same as in an adult or an elderly person.
Each cycle is broken down into stages that correspond to two types of sleep: slow sleep (phase of falling asleep, light slow sleep, and deep slow sleep) and paradoxical sleep.
During the first cycles, the deep slow-wave sleep stages are important. During the second part of the night and the end, the stages of light and REM sleep settle into each cycle.
Better Understand The Different Sleep Cycles
Slow Sleep
Slow-wave sleep takes place in two phases: light slow-wave sleep and deep slow-wave sleep.
Lightwave sleep accounts for approximately half of the total nighttime.
A sleep phase begins the process, where the eyes close, the muscles relax, consciousness decreases and the body prepares to enter slow-wave sleep.
During this phase, which lasts about 10 minutes, waking up is still easy, all you need is a light or a sound to wake you up.
Deep slow sleep is the phase when the whole organism is at rest and when it is difficult to wake up.
Waking up during this phase also leads to the impression of being disoriented and tired, we speak of sleep inertia.
During this phase, the activity of our brain reaches its minimum. The neurons synchronize and therefore consolidate the memory.
The muscles, the brain, and the liver make their energy reserves. Breathing and the heart have a slow and regular rhythm.
Growth hormone is secreted. It is during this phase that the body recovers the most from the fatigue of the day, it lasts about a quarter of the night.
REM Sleep
REM sleep accounts for about 25% of our night’s time. Brain activity accelerates, muscles are relaxed and the body is still, and rapid eye movements appear, which is why this phase is called REM sleep.
The longest dreams often appear during this phase. For young children, this is when motor learning solidifies.
When REM sleep ends, a new cycle begins. The hours pass and the phases of light sleep and REM sleep are longer and longer.
The Main Sleep Pathologies
Some sleep disorders exist and disrupt the course of sleep and recovery.
Insomnia: difficulty falling asleep, waking up during the night, difficulty falling back to sleep, non-refreshing and non-restful sleep
Sleep apnea: caused by an obstruction of the pharynx, it prevents the passage of air and causes a cessation of breathing
narcolepsy: a rare disease characterized by hypersomnia (prolonged sleep)
Parasomnia: sleepwalking, night terrors, teeth grinding, etc.
5 Tips For Sleeping Well
Certain habits can affect the proper functioning of our sleep. The National Institute of Sleep and Vigilance advises:
- go to bed and get up at regular times
- Engage in regular physical activity
- Avoid stimulating products after 4 p.m. (coffee, tea, sodas, etc.)
- Dynamically awaken your body with natural light, stretching, and a good breakfast
- Identify signs of fatigue and drowsiness
To sleep well, a temperature between 18 and 19 degrees should be respected, the bedroom should be a quiet place conducive to rest.
What Are Weighted Blankets For Better Sleep?
A weighted blanket is a heavy blanket, which should be about 10% of your body weight and will fit you throughout the night.
The weight of the blanket will give you the feeling of a permanent hug and place you in a bubble of comfort and security.
Scientifically proven effective against insomnia, stress, anxiety, and energy recovery, these blankets exist for young and old.
Read more about weighted blanket
Conclusion
Now you know everything about the different sleep cycles, keep in mind that
I have an extended article stating: What type of sleeper are you?