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Sep 1, 2012 · If you’re a morning type, these findings should allow you to feel better about yourself when your night owl friends give you a hard time about turning in early.
Mar 1, 2024 · Chronotype is the natural inclination of your body to sleep at a certain time, or what most people understand as being an early bird versus a night owl. In addition to regulating sleep and wake times, chronotype has an influence on appetite, exercise, and core body temperature.
Jul 7, 2024 · Night owls: If you’re an evening person, some research suggests that your body clock runs slower than 24 hours. You’ll find it hard to wake up in the mornings and feel alert.
- Overview
- What is the sleep cycle?
- Sleep cycle stages
- Factors influencing the sleep cycle
- How much sleep do people need?
- Improving sleep quality
- When to see a doctor
- Summary
During sleep, the body goes through multiple sleep cycles. Each cycle consists of four stages: three stages of non-rapid eye movement (non-REM) sleep and one stage of rapid eye movement (REM) sleep.
A person will cycle through the stages of non-REM and REM sleep 4–6 times per night, on average.
The sleep cycle is a physiological process that occurs during sleep. It allows the brain and body to perform “housekeeping” functions, such as repairing or growing tissues, removing toxins, and processing memories.
Each sleep cycle consists of four stages, with each having varying effects on the body. On average, adults go through 4–6 sleep cycles per night and spend 90 minutes in each sleep cycle stage.
Stage 1
Stage one begins when a person shifts from wakefulness to sleep. It is a period of light non-REM sleep that slows down a person’s heart rate, breathing, eye movements, and brain waves. The muscles also relax, although they may twitch occasionally. This stage is short and lasts for around 1–5 minutes.
Stage 2
This is a period of deeper non-REM sleep, where the muscles relax further, eye movements stop, and body temperature drops. During the first sleep cycle of the night, this stage lasts for around 25 minutes, lengthening with each new sleep cycle. Overall, it accounts for more than 50% of sleep in adults.
Stage 3
Stage 3 non-REM sleep is the deepest stage of sleep and the hardest to awaken from. During this stage, heart rate, breathing, and brain waves become regular. A person will experience the most deep sleep during the first half of the night. With each sleep cycle, the amount of deep sleep decreases. This is the stage people typically find most difficult to wake from. If a person wakes during deep sleep, they may feel mentally foggy for around 30–60 minutes. The overall percentage of deep sleep tends to decrease with age.
Age
Adults typically fall asleep through non-REM sleep, while infants fall asleep through REM. Infants spend a much greater part of the night in REM sleep compared with adults. The percentage of deep sleep is higher in children than in adults, and it decreases with age. Most sleepwalking episodes arise out of deep sleep, which is why sleepwalking is more common in children.
Medications
Some medications have significant effects on sleep. For example, benzodiazepines decrease the amount of time a person spends in the deep sleep and REM sleep stages.
Caffeine
Caffeine can decrease the amount of deep sleep and REM sleep a person gets, lowering sleep quality. According to a 2013 review, while alcohol can help some people fall asleep, it also fragments sleep later in the night and reduces sleep quality.
The amount of sleep people need varies depending on their age. Sleep duration requirements may also vary slightly from person to person.
The Centers for Disease Control and Prevention (CDC) provide the following recommendations for sleep duration by age group.
If a person notices that they do not feel refreshed when they wake up in the morning or that they experience frequent tiredness during the day, they may not be getting good quality sleep.
This can occur even if the person sleeps for a proper amount of time each night.
In many cases, sleep quality can improve with lifestyle changes. These include:
•developing or maintaining a regular schedule for sleeping and waking, including on weekends
•using the bed or bedroom only for sleep and sex, if possible
•reducing caffeine and alcohol consumption, particularly in the evening
If a person suspects they are not sleeping well and if lifestyle changes do not help, they may benefit from speaking to a doctor.
A doctor can help assess a person’s symptoms and determine whether they have a sleep disorder or another underlying condition that could be lowering their sleep quality.
Possible symptoms of a sleep disorder include:
•chronic fatigue
•daytime sleepiness
•irritability and mood changes
There are four sleep cycle stages, beginning with light sleep and ending with REM sleep. Each stage has a different effect on the body, and each is important for sleep quality.
Many factors can alter the stages of sleep, including stress, caffeine, and certain medications. What helps improve sleep quality will vary from person to person.
Understanding Sleep Stages. Sleep is a complex process that occurs in stages, and we cycle in and out of these stages during the night. The two main components of normal sleep are REM (rapid eye movement) sleep, when the most vivid dreaming occurs, and non-REM sleep (NREM).
Mar 1, 2022 · As you sleep, your brain cycles through four separate sleep stages, each with distinct patterns of activity and each playing a pivotal part in helping you get a good night of slumber.
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Feb 15, 2023 · Sleep deprivation can occur after just 24 hours of no sleep. However, the longer you spend awake, the more severe — and less tolerable — symptoms become. People need sleep to survive. Sleep...
