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

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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.

[email protected]

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8 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?