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What Happens During Sleep
From an outside perspective, all sleep may look the same, but in reality, it involves complex processes with four distinct stages that make up a sleep cycle. On a typical night, an individual cycles through all four sleep stages in order several times.
Non-REM Sleep (Stages 1-3)
The first three stages of the sleep cycle are collectively known as non-rapid eye movement (NREM) sleep. Stages 1 and 2 are lighter sleep, during which the body and mind begin to relax and slow down. Stage 3 is deep sleep, which is believed to be vital for both physical and mental recuperation.
REM Sleep (Stage 4)
The fourth stage of sleep is rapid eye movement (REM) sleep. In this stage, most of the body is temporarily paralyzed, but brain activity dramatically increases. The most intense dreaming occurs during REM sleep, which empowers memory and complex thinking when a person is awake.
The Balance of Sleep
In the earlier sleep cycles of the night, more time is spent in NREM sleep. In later sleep cycles, we experience more REM sleep. The combination of NREM and REM sleep over the course of the night is what enables you to wake up refreshed both physically and mentally.
Consequences of Sleep Deprivation
Sleep deprivation has short- and long-term impacts on physical, emotional, and mental health. Immediately following a night of poor sleep, you may experience lack of energy or excessive daytime sleepiness that makes it hard to focus.
Short-Term Effects
- •Lack of energy and excessive daytime sleepiness
- •Impaired concentration and slower reaction times
- •Increased risk of accidents, especially while driving
- •Irritability and mood problems
- •Reduced memory, decision-making, and problem-solving abilities
Long-Term Effects
- •Weight gain and obesity
- •Type 2 diabetes
- •Heart disease and cardiovascular issues
- •Depression and anxiety
- •Weakened immune system
- •Chronic pain and hormonal imbalances
How to Get Better Sleep
A number of simple lifestyle changes can be implemented to improve sleep, which can lead to better physical, cognitive, and emotional wellness.
Dedicate time to self-care
Developing a relaxing routine before bed can promote healthy sleep. Try yoga, meditation, journaling, reading, or listening to calming music.
Avoid caffeine
Stimulants, especially when ingested in the afternoon and evening, can disrupt the body's circadian rhythm, making it harder to fall and stay asleep.
Reduce alcohol consumption
Research has shown that alcohol consumption hinders sleep quality, even though it may help you fall asleep faster.
Put away electronic devices
Smartphones, tablets, and other devices emit blue light that can disrupt circadian rhythms. Aim to put them away at least 30 minutes before bedtime.
Exercise daily
Even low impact movement, such as a 30-minute walk, can have a positive impact on sleep quality.
Get some sunlight
Exposure to natural light blocks melatonin production during waking hours, boosting daytime alertness and promoting relaxation at night.
Make the bedroom dark and quiet
A tranquil bedroom free of both natural and artificial light can train the body to associate that space with sleep.
Choose a supportive mattress
Finding the right mattress and bedding can contribute to a more comfortable sleep environment.