Understanding Sleep Cycles and the way to Improve Sleep

 

Understanding Sleep Disordered Breathing

Video taken from the channel: ResMed


 

Physiology of Sleep (Cycles and Waves)

Video taken from the channel: USMLE pass


 

NREM SLEEP Simplified | Physiology

Video taken from the channel: Simplified Medical Notes


 

Sleep 5: Types of Sleep and Sleep Cycles

Video taken from the channel: Health Literacy


 

2-Minute Neuroscience: Stages of Sleep

Video taken from the channel: Neuroscientifically Challenged


 

Stages of sleep

Video taken from the channel: Shorts in Psychology


 

Sleep: What’s REM Got to do With It

Video taken from the channel: Lee Health


Understanding Sleep Cycles and How to Improve Sleep UNDERSTANDING SLEEP CYCLES. As we age we actually get less deep sleep, says Corser. At 20 years old, about 20% of our THE BENEFITS OF REM SLEEP. REM sleep helps us maintain emotional stability and is when our brain processes memories and TIPS.

It’s a predictable cycle that includes two distinct parts – NREM, or Non-REM sleep, plus a REM or “Rapid Eye Movement” cycle. Check out what happens in your body during each phase of sleep: Stage One: Within minutes (sometimes even within seconds!) of nodding off, your brain produces what are called alpha and theta waves and your eye movements slow down. Here are a few tips to improve your sleep: Set a schedule – go to bed and wake up at the same time each day. Exercise 20 to 30 minutes a day but no later than a few hours before going to bed. Avoid caffeine and nicotine late in the day and alcoholic drinks before bed.

How Sleep Cycles Work A full sleep cycle is about 90 minutes, meaning that you experience all five phases in an hour and a half. The first four phases of a sleep cycle are considered Non-REM (NREM) sleep, which means that we’re transitioning from light sleep into deep sleep. During NREM sleep, we don’t have much muscle or brain activity. No matter what your sleep problems are, understanding sleep cycles might be just what you need to start knowing your body a little better and fulfilling its needs when it comes to rest and repair. Keep reading to learn more about sleep cycles, and to access a few tips on what you can do to sleep better than ever.

Our sleep includes phases of alternating non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep that repeat themselves about every 90 minutes. Non-REM sleep accounts for about 75% of your sleep cycle (stages 1-4), while REM sleep, the period where we experience intense dreams, only lasts for about 25% of your sleep cycle. (NREM = Non REM sleep) During the course of an eight hour sleep period, a healthy sleeper should cycle through the various sleep stages every 90 minutes or so. Stage N1 (NREM1) sleep is a transition period from being awake to falling asleep. During this time you may have a sudden dream onset.

Perhaps the most famous of the sleep cycles, REM sleep is interesting and almost the stuff of sci-fi. Most people experience REM sleep around 90 minutes after falling asleep. At the same time, it is important to recognize that the biphasic sleep cycle described in history took place in a markedly different time. It is difficult to draw lessons about optimal lifestyle habits from pre-industrial societies that had no electricity and thus no artificial light, no air-conditioning, no modern medical facilities, and.

Although alcohol may help bring on sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night. It is therefore best to limit alcohol consumption to one to two drinks per day, or less, and to avoid drinking within three hours of bedtime.

List of related literature:

This book is recommended by the Clinical Sleep Research Unit at Loughborough University.

“Nursing Knowledge and Practice E-Book” by Maggie Mallik, Carol Hall, David Howard
from Nursing Knowledge and Practice E-Book
by Maggie Mallik, Carol Hall, David Howard
Elsevier Health Sciences, 2009

Encourage the client to get adequate rest, limit naps (particularly in the late afternoon or evening), use a routine sleep/ wake schedule, avoid caffeine in the late afternoon or evening, and eat a well-balanced diet with at least eight glasses of water a day.

“Mosby's Guide to Nursing Diagnosis E-Book” by Gail B. Ladwig, Betty J. Ackley
from Mosby’s Guide to Nursing Diagnosis E-Book
by Gail B. Ladwig, Betty J. Ackley
Elsevier Health Sciences, 2013

Identify circadian sleep and wake times prior to insomnia onset and suggest that patient sleep on that schedule and avoid going to bed too early or remaining in bed in the morning trying capture a last ounce of sleep.

“The American Psychiatric Association Publishing Textbook of Psychiatry, Seventh Edition” by Laura Weiss Roberts, M.D., M.A.
from The American Psychiatric Association Publishing Textbook of Psychiatry, Seventh Edition
by Laura Weiss Roberts, M.D., M.A.
American Psychiatric Association Publishing, 2019

Another suggested strategy [38, 39] is to replace the adult monophasic sleep pattern by polyphasic patterns of childhood (ultrashort sleep schedule) which has shown to decrease total sleep requirement without impairing performance levels.

“Sleep Disorders Medicine: Basic Science, Technical Considerations and Clinical Aspects” by Sudhansu Chokroverty
from Sleep Disorders Medicine: Basic Science, Technical Considerations and Clinical Aspects
by Sudhansu Chokroverty
Springer New York, 2017

● Avoid bright light exposure in late evening or night ● Encourage exposure to bright light after rising ● Avoid heavy meals or vigorous physical activity within three hours of bedtime ● Encourage a quiet, dark room for sleeping (remove television, stereo, laptop, internet access, mobile phone, etc.)

“Clinical Naturopathic Medicine E-Book” by Leah Hechtman
from Clinical Naturopathic Medicine E-Book
by Leah Hechtman
Elsevier Health Sciences, 2012

Practice sleep hygiene s Follow a regular sleep and wake time 7 days a week s Sleep in a quiet, dark, and cool environment s Avoid excessive caffeine, nicotine, and alcohol prior to bedtime s Avoid daytime napping, except in circumstances such a shift work or certain sleep disorders when napping can be beneficial 2.

“Handbook of Behavior, Food and Nutrition” by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
from Handbook of Behavior, Food and Nutrition
by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
Springer New York, 2011

I recommend taking Dr. Michael Breus’s quizzes and checking out Dr. Satchin Panda’s circadian research to identify the sleep-wake cycle that works best for you.No matter what sleep-wake cycle you decide on, food, supplements, and exercise can have a profound effect on your sleep.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

The following sections summarize key areas of sleep research that have lead to the FRMS approach.

“Principles and Practice of Sleep Medicine: Expert Consult Premium Edition Enhanced Online Features” by Meir H. Kryger, Thomas Roth, William C. Dement
from Principles and Practice of Sleep Medicine: Expert Consult Premium Edition Enhanced Online Features
by Meir H. Kryger, Thomas Roth, William C. Dement
Elsevier Health Sciences, 2010

One approach is to calculate parameters from sleep stages.

“Sleep Disorders Medicine E-Book: Basic Science, Technical Considerations, and Clinical Aspects” by Sudhansu Chokroverty
from Sleep Disorders Medicine E-Book: Basic Science, Technical Considerations, and Clinical Aspects
by Sudhansu Chokroverty
Elsevier Health Sciences, 2009

You will need to devote time to reading this book thoroughly, filling out the questionnaires, and doing the exercises and other activities recommended, all of which will help you achieve a successful night’s sleep.

“The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need” by Stephanie A. Silberman, Charles M. Morin
from The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need
by Stephanie A. Silberman, Charles M. Morin
New Harbinger Publications, Incorporated, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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31 comments

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  • I can’t fall into deep sleep, last night out of 8 hours I only had 16 minutes of deep sleep, and am trying to find a way to get more of it.

  • I’ve REM sleep Its depriving me of deep sleep n actually sleep itself..I dnt knw why they support n advocate REM sleep its the worst sleep disorder u can have

  • I got a question does everyone go through all the sleep stages? Can you just go to like stage 2 or not reach rem sleep? Say if someones a light sleeper as they call it.

  • What about people who jump almost directly to REM sleep. I went to a sleep clinic 20 years ago and I was in REM within 5 minutes each time they flipped off the lights. Back then the docs didn’t bother to explain much, I don’t even think I was supposed to know what the tech told me.

  • I tried moving my head when sleeping cause that time i was aware that i was sleeping, but didn’t and then thought of moving my neck but before i could it moved abruptly on its own and the pain(it didn’t hurt that much) woke me up and scared me, because i hadn’t try to move it.

  • Great Illustration and explaination! I just took a sleep study and they told me that I had a lot of apnea episodes through the night. But this really helps me to understand better what is happening.

  • Quick question. Does that mean that if I wake up, say, 45 minutes before my alarm goes off, that it really wouldn’t make a difference if I went to sleep again vs just getting up right then and there?

    Since I won’t get even remotely close to REM in those 45 minutes. Is this a correct way or seeing it or can I still get some useful rest with those 45 minutes?

    Thank you very much.

  • I have a question. So not to long ago I had a seizure and had to get an EEG. When I was getting the EEG done the lady kept saying I was asleep and told me to wake up when I was very clearly awake. I even had my eyes open at one point and was looking around. Could you possibly know why?

  • On UWorld I was asked what waves were seen on the Sleepwalking & Night terrors phase (N3)
    and the answer was DELTA waves, just clearing that out
    Remember:
    “The Walking DELTA” season 3 😉

  • I have an accurate heart rate and O 2 level monitor to wear when I sleep. How can I estimate my sleep quality using this data? Can you give me an estimate of what happens to my heart rate and O2 level as I move less and less and go into deeper stages of sleep? Thank you for this great video!

  • I work 5 nights a week, and have done for about 12 years. I use (vape) cannabis to help me sleep a solid 6-8 hours everyday, despite temperature and noise levels. I just got a fitbit which tracks my sleep cycles, and suddenly I’m obsessed with the data it produces and am watching all videos on sleep cycles to try to see if mine is normal. I’d always assumed that cannabis mostly kept me in deep sleep, but it turns out I spend most of the day in light sleep, with seemingly random (and short) periods of deep and REM sleep. Sometimes I feel refreshed when I wake up, and sometimes I don’t. I never remember any dreams, but that might just be a short-term memory issue.

  • I got a question does everyone go through all the sleep stages? Can you just go to like stage 2 or not reach rem sleep? Say if someones a light sleeper as they call it.

  • I wanted to add a comment to address a common question I get about this video: Although many sources may still refer to sleep as consisting of 4 stages + REM, this approach to sleep staging isn’t typically used anymore. Stage 3 and 4 were very similar, and are now usually combined into one stage (stage 3). Groups like the American Academy of Sleep Medicine, for example, consider sleep to consist of stages 1, 2, 3, and REM sleep.

  • Beta/Alpha: (Awake 1)
    Theta: (Non REM 1 & 2)
    Sleep Spindle & K complex: (Non REM 2) if they ask about Bruxism, remember to choose these waves
    Delta: (Non REM 3)
    Beta/Alpha: (REM)

    mnemonic:
    “BATS Drink Alpha Blood”

  • This PERFECTLY explained my problem……. For some reason I noticed the past few nights I have been going to bed and after laying down for about 5 minutes my heart starts beating insanely fast and its because I am not breathing enough and I have to start taking in a bunch of air to catch up… Its really making me scared, I thought it was a heart problem because my heart would beat insanely fast and felt like an anxiety attack almost…. My legs started twitching more as well:( I gotta go to the doctor because Im freaking out.

  • I do not understand. Why in cosmetic surgery they can edit the jaw bone structure, attach cartilage, change the face… That the treatment of sleep apnea can not cut muscle tissue, implant artificial ligament to hold the muscle Do not back down from sleep.

  • I didn’t understand this video but, is this the thing where you sleep and when it’s in the morning you try to breathe but you can’t? I really don’t want to die: P

  • Very nice video…short, informative, and not boring powerpoint slides. I am a college prof wanting to make short videos for my classes. What software did you use for this video?

  • mine is possibly due to nasal congestion and im bed bound now due to extreme fatigue fibromyalgia etc can’t hardly sleep total exhaustion ��

  • some times I get bad sleep the nights that are the furthest away from my exercise days. does this mean that my body is so rested that it has trouble relaxing or something?

  • I have just been diagnosed after a sleep study. This is the only video which explains and illustrates this condition very well. This obstructive Sleep apnea looking back has been occuring with me for many many years.

  • the best info that I have had was by using the Stans Slumber Method (i found it on google) definately the most incredible treatment that I have ever followed.

  • Dr Dana Rockey has some great information on screening for Obstructive Sleep Apnea: https://www.youtube.com/watch?v=6PRAA0c6OvY&list=PL_cs0zrmxr475SJ9Pjh8Nqao8XL957QD0&index=1

  • does anyone else have issues of removing your cpap mask In your sleep?
    I’ve gotten used to the air pressure so it doesn’t bother me at all now, and I can usually fall asleep fine; BUT, an hr or 2 after I’ve fallen asleep, I take my mask off, and Don’t know I’ve done it until time for me to get up.
    Arghh! very frustrating!! IF u do have any ideas, suggestions, etc, PLEASE SHARE WITH ME, I’m Sooo tired! LOL
    Thanks a bunch! ;’)
    Sincerely,
    “Pooped in Ga”, ��

  • This Herpes guide 4HerpesCure. Com was very informative and helpful. I prefer the natural way of treating them and I found out on this guide the treatments that work efficiently.

  • Normally when we sleep, the throat muscles keep our airway open so we can breathe in plenty of oxygen. When people suffer from sleep apnea, the airway narrows dangerously either because the throat muscles relax too much, the tongue and tonsils are too large in relation to the windpipe, or extra tissue from being overweight thickens the windpipe wall, narrowing the airway.

  • I think this video is wonderful! The only thing is, I think more focus should be placed on Centrally Related Sleep Apnea. Whilst it’s not as common as Obstructive, It is in some ways worse, because in this form of sleep Disordered Breathing, SDB, the patient does not even attempt to breathe. They stop breathing, and it’s because for some reason that the brain actually stops telling the patient to breathe. This is VERY SERIOUS!!

  • Your videos are helping me understand so much of the content from my physiological psychology course. Thank you so much for making these videos. Let’s hope I pass my exam in 3 days.

  • There are many factors in sleep apnea treatment. One plan I discovered which successfully combines these is the Stans Slumber Method (google it if you’re interested) definately the most useful remedy that I’ve seen.look at the interesting information.

  • There are a few factors in curing sleep apnea. One plan I found that succeeds in merging these is the Stans Slumber Method (googIe it if you’re interested) definately the most helpful resource i’ve seen.look at the extraordinary info.

  • Was this video done using a computer simulator because I really REALLY need to know. This is a very important question. PLEASE RESPOND. PLEASEEEE!!