Sleep Stages

How Can We Improve our Sleep?

Jan 11, 2009 Vicki F. Chavis

Sleep quality changes with each of the five sleep transitions. A predictable sleep cycle is necessary for good health. How can we sleep better?

Understanding the stages of sleep is extremely helpful to those who might be suffering from sleep deprivation, sleep interruption, insomnia, stress and worry, irregularity or various life changes such as a new baby or time zone change due to a move.

A new baby is an obvious temporary obstacle for parents who are struggling with sleep deprivation. What makes it possible to get through this particular sleep struggle is the knowledge that babies grow up and begin to sleep through the night eventually. This is considered a temporary obstacle - easy enough to battle through with perseverance and patience.

Time zone changes can be easy enough to adjust to with a simple plan. Follow the time clock and do what the locals do when they do it.

Some of the other issues causing sleep problems may be a bit more challenging to address.

Understanding sleep stages and possible sleep problems will give the barely-ever-sleepy to the non-sleeper the necessary tools to begin readjusting sleep patterns.

Five Stages of Sleep

Described as a succession of five recurring stages, our sleep quality transitions from one stage to the next, each stage being marked by subtle changes in bodily functions.

Sleep Stages Defined

In the waking stage our bodies prepare for sleep. We are awake but very relaxed.

Sleep Stage One - Drowsiness: Eyes close in stage one sleep and this stage lasts around ten minutes. We transition from being awake to falling asleep with shallow and irregular breathing. At this stage we still respond fairly quickly to interruptions as we are still aware of our physical surroundings but if aroused from this stage, we may feel as though we've never slept at all.
Sleep Stage Two - Light Sleep: During this stage eye movements stop as blood pressure drops, heart rates slow, body temperature decreases and muscles relax more. At this stage we are no longer aware of our surroundings and this can be called the beginning of real sleep.
Sleep Stage Three and Four - Deep Sleep: In these stages the body regenerates and repairs tissues while developing bone and muscle. Deep sleep also gives our immune system a boost and restores the energy lost during the day. These stages are known as slow-wave (delta) sleep. These stages last for up to an hour.
Sleep Stage Five - The stage of Rapid Eye Movement (REM) is marked by physiological changes such as accelerated respiration, increased brain activity, eye movement and muscle relaxation. People dream during this sleep stage, possibly because of excited brain activity and the paralysis of major voluntary muscles. If one is woken from this sleep stage, the dream will be remembered in a vivid fashion. The interesting part of REM sleep is that it occurs approximately ninety minutes after sleep and again, ten to ninety minutes before waking.

Improve Sleep Effectively

Beauty sleep Boot Camp: If sleep evades you, this four week program can help improve sleep. Boot Camp might just kick your sleep problem. For a soothing audio to download for a better sleep tonight, sign up here.
Establish a consistent sleep and wake schedule, even on days off, consisting of relaxation methods such as a hot bath or shower, listening to soothing music, drinking caffeine-free herbal tea before bedtime.
Exercise regularly during the day or at least several hours before bedtime.
Avoid sugar, caffeine and alcohol close to bedtime.
Try this state-of-the-art Swedish mattress that perfectly supports the body, relieving pressure that causes stiffness and pain.

Whether sleep is interrupted by babies or puppies, moves across the country or new jobs, the need for uninterrupted, deep sleep never changes. We need to be able to fall asleep each and every night to rejuvenate ourselves, allowing our bodies a chance to heal from the daily battles of stress and aging.

References:

Dr. Michael F. Roizen, MD and Mehmet C. Oz, MD, You: The Owner's Manual

Dr. Michael Breus, Your Beauty Sleep website

The Sleep Disorder Channel website (developed and monitored by physicians)

The copyright of the article Sleep Stages in Health Field is owned by Vicki F. Chavis. Permission to republish Sleep Stages in print or online must be granted by the author in writing.