Even if you get 7-8 hours of sleep, but wake up feeling unrefreshed, tired, or often achy, these problems may be caused by poor quality sleep. Understanding your sleep cycle can help you adjust your lifestyle to find ways to get deep, restful sleep, and rest comfortably, and wake up feeling more refreshed.
What is the sleep cycle? How many stages are there?
Sleep is not just rest, but an important process by which the body and brain deeply repair themselves. Within a night, the body goes through several sleep cycles, each lasting approximately 90-120 minutes, and cycles approximately 4-6 times a night. Sleep cycles are divided into two main types:
Non-REM sleep accounts for 75-80% of total sleep time.
Non-REM Sleep is divided into three sub-stages, each with different proportions and characteristics:
Stage 1 accounts for 5% of total sleep time.
The onset of drowsiness is when the body is transitioning from wakefulness to sleep. The brain begins to work slower and muscles begin to relax. Some people may experience a startle, as if falling from a great height, or experience light hallucinations (hypnagogic hallucinations). This lasts only a few minutes. If woken, they will feel as if they haven't slept. This is the shortest stage in the sleep cycle.
Stage 2 accounts for 45-50% of total sleep time.
Light sleep is the stage of the sleep cycle where the heart begins to beat more slowly and body temperature drops slightly. It is the time when the body enters deeper sleep and begins to disconnect from external stimuli. It is the longest stage in the sleep cycle. During this stage, the brain works in the form of Sleep Spindles and K-complexes to help protect sleep from soft noises to make sleep more efficient.
Stage 3 accounts for 15-20% of total sleep time.
Deep sleep is the stage when the body enters true rest. The brain works at its slowest and is almost unresponsive to external stimuli. If awakened during this stage, one will feel very drowsy. This stage usually occurs most in the early stages of sleep and decreases towards the end of the night. It is the most important period for the body to recover.
REM sleep accounts for 20-25% of total sleep time.
REM Sleep is a period in which the brain functions similarly to when awake, but the muscles of the body are still in a state of extreme relaxation. The eyes move back and forth rapidly (Rapid Eye Movement), which is the period in which "dreaming" often occurs, and the brain movements are quite complex. The REM period increases gradually towards the end of the night, especially in the morning before waking up. This period is very important for brain function, memory, and mental health.
The advantages of having both non-REM and REM sleep cycles
Having a complete and quality sleep cycle at each stage has enormous benefits for both body and mind, which can be summarized as follows:
Non-REM Sleep
- Rejuvenation is the period when the body produces growth hormone to repair worn out parts, create new cells, and strengthen the immune system.
- Restore energy, help reduce the body's energy level back to normal and prepare for the next day's life.
- Clears Brain Waste The brain uses this time to flush out accumulated waste, which is important for long-term brain health.
REM Sleep
- Promotes memory and storage of new information in the brain. Helps the brain organize the information it receives each day and store it as long-term memory.
- It helps you learn new things more efficiently. Your brain processes and connects different information, making learning new things smoother.
- It helps control emotions, reduces stress, anxiety, and mood swings, and balances neurotransmitters, enabling us to better manage our emotions.
-
It supports creativity because the brain processes complex information and connects different information, creating new ideas.
However, a prolonged lack of REM sleep can significantly affect concentration and mood, making you irritable and unable to concentrate on your work.
Tips for a good night's sleep and waking up with a clear mind
Here are some tips to help you get quality sleep and wake up refreshed:
Set a regular sleep schedule
Try to go to bed and wake up at the same time every day, even on weekends, to help regulate your body clock. Doing this helps your body know when to sleep and when to wake up, making your sleep more efficient.
Do some relaxing activities before bed.
Avoid stimulating activities before bed, such as using your phone, watching TV, or doing strenuous work. Instead, try relaxing activities like reading a book, listening to classical music, taking a warm bath, or meditating to help prepare your body and mind for sleep and help you sleep more soundly.
Create a good atmosphere for sleeping
Another important thing that helps you enter deep sleep mode is to arrange your bedroom to be a quiet, dark place with the right temperature to promote good sleep. You should avoid bright lights from electronic devices and various noises because these things can interfere with sleep.
Exercise regularly
Regular exercise during the day can help your body feel less tired and want to rest more, resulting in easier and deeper sleep. However, you should avoid strenuous exercise at least 2-3 hours before bedtime, as it can overstimulate your body and make it difficult to sleep.
Choose healthy pillows and mattresses
A healthy pillow and a mattress that fit your body are extremely important for effective sleep because they will help you sleep soundly throughout the night. They also provide proper support for your spine and head, reducing aches and pains. Importantly, they will help you stay in the most comfortable position throughout your sleep. If you sleep uncomfortably or wake up with aches and pains, it may be a sign that it's time to consider changing your sleeping equipment.
For those seeking quality rest and looking for a healthy pillow and mattress to help you sleep soundly throughout the night, we recommend Mr. Big, the true expert on sleep! We offer healthy mattresses and pillows that provide proper body support, helping you sleep comfortably and wake up refreshed and pain-free. Contact us today to choose the best sleep equipment for you!
