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Understanding Sleep and Sleep Stages
Sleeping Well; What You Need to Know
Sleep Requirements, Needs, Cycles, and Stages
Why can’t I sleep? Why am I so tired? If you’re like half of all adults, you may not be sleeping well and not getting the right amount of sleep. Today’s fast paced society can make sleep seem like a luxury, not a need, but this is simply not true: you need quality sleep for good health. Sleep deprivation affects your entire body and mind.
Getting good, restorative sleep is not just a matter of hitting the pillow at night and waking up in the morning. Regulated by your body clock, your nighttime journey consists of sleep cycles with specific sleep stages, all vital for your body. Understanding these sleeping needs, cycles and stages can help you get better sleep.
In This Article:
What happens if we don't get enough sleep
Find out how much sleep you need
Paying back your sleep debt
Stages of sleep: the sleep cycle
Importance of deep sleep and REM sleep
Getting the sleep you need
Related links
Print Authors
Text Size
What happens if we don’t get enough sleep?
Many of us want to sleep as little as possible. There is so much to do that sleep seems like a waste of time. Yet sleep, an essential time of rest and rejuvenation, benefits our minds and bodies in many ways. When you continuously don’t get the amount of sleep you need, you begin to pay for it in daytime drowsiness, trouble concentrating, irritability, increased risk of falls and accidents, and lower productivity.
Sleep benefits to our mood, memory and concentration
Have you ever pulled an “all nighter” to study for a final exam, only to find that you can barely remember what you studied during the test? Sleep helps to organize memories, solidify learning, and improve concentration. Proper sleep, especially sleep where you are actively dreaming (REM sleep), regulates mood as well. Lack of sleep can make you irritable and cranky, affecting your emotions, social interaction, and decision making. Sleep deprivation also affects motor skills, enough to be similar to driving while drunk if seriously sleep deprived. Driver fatigue, according to the National Highway Traffic Safety Administration, causes over 100,000 accidents and 1500 deaths each year.
Sleep benefits to our immune system, nervous system and development
Immune system. It doesn’t seem fair. Right when you are exhausted after a stressful move or a big project at work, you come down with a cold. That’s no accident - sleep is essential to the immune system. Without adequate sleep, the immune system becomes weak, and the body becomes more vulnerable to infection and disease.
Nervous system. Sleep is also a time of rest and repair to neurons. Neurons are the freeways of the nervous system that carry out both voluntary commands, like moving your arm, and involuntary commands, like breathing and digestive processes.
Brain cellular repair, replenishment and growth
Recent studies have suggested that sleep downtime of the brain, so active during the day, may replenish dwindling energy stores that cells need to function, repair cellular damage caused by our busy metabolism, and even grow new nerve cells in the brain.
Source: American Psychological Association
Hormone release. Many hormones, substances produced to trigger or regulate particular body functions, are timed to release during sleep or right before sleep. Growth hormones, for example, are released during sleep, vital to growing children but also for restorative processes like muscle repair.
Sleep deprivation and how it affects your life
How do you know if you’re getting the sleep you need? Sleep deprivation occurs when you are not sleeping the right amount for your individual needs. Sometimes sleep deprivation is short term, like a college student pulling an all nighter. Chronic sleep deprivation often occurs in professions who work long hours, caregivers with multiple responsibilities, a concurrent sleep disorder or another disease that interferes with sleep. If you are falling asleep as soon as your head hits the pillow, regularly need an alarm clock to wake up, or feel the need for frequent naps during the day, it is very likely you are sleep deprived.
Other signs you may be suffering from sleep deprivation include::
difficulty waking up in the morning
poor performance in school, on the job, or in sports
increased clumsiness
difficulty making decisions
falling asleep during work or class
feeling especially moody or irritated
Sleep deprivation can be dangerous not only to you but others, since it affects motor skills like driving. Chronic sleep deprivation is also thought to cause long term changes to the body, which contribute to increased risk for obesity, diabetes and heart disease.
Think you’re getting enough sleep?
If you’re one of those people who think 5 hours of sleep per night is all you need, you may be surprised to learn that you’re actually sleep deprived. The BBC has a fun test to help determine your reaction time directly related to sleep.
Try the Sheep Dash test and see how well rested you really are.
Find out how much sleep you need
So how much sleep do you need? A rule of thumb is to consider how you normally feel after sleep. Do you feel refreshed and alert, or groggy and exhausted? If you don’t feel refreshed, chances are you’re not sleeping enough. Sleep requirements are highly individual and depend on many factors:
your age and genetic makeup
what you do during your waking hours, including exercise
the quality of your sleep
Typical Sleep Needs
Group
Amount of Sleep Needed
Infants
About 16 hours per day of sleep
Babies and toddlers
From 6 months to 3 years: between 10 and 14 hours per day. Infants and young children generally get their sleep from a combination of nighttime sleep and naps.
Children
Ages 3 to 6: between 10 and 12 hours of sleep
Ages 6 to 9: about 10 hours of sleep
Ages 9 to 12: about 9 hours of sleep
Teenagers
About 9 hours of sleep per night. Teens have trouble getting enough sleep not only because of their busy schedules, but also because they are biologically programmed to want to stay up later and sleep later in the morning, which usually doesn’t mesh with school schedules.
Adults
For most adults, 7 to 8 hours a night appears to be the best amount of sleep.
Older adults
Older adults are also thought to need 7-8 hours of sleep. However, this sleep may be for shorter time spans, is lighter than a younger adult’s, and may include a nap during the day. See Sleep & Aging for more detailed information.
Pregnant women
During pregnancy, women may need a few more hours of sleep per night, or find that they need small catnaps during the day.
See Related Articles below for more information on your sleep requirements
Paying off your sleep debt
Your body can’t just bounce back from not sleeping enough. Sleep deprivation adds up to what is called a sleep debt. A sleep debt can range from one night’s very poor sleep to the accumulation of many days of not enough sleep. Although you won’t be getting letters from creditors if you ignore this sleep debt, not paying it off leads to decreased mental and physical health.
Paying off your sleep debt and getting your body back to normal may seem difficult or impossible with work and family responsibilities. However, making up for lost sleep and improving future sleep habits will increase your productivity and health in the long run.
Short term sleep debt
For a short term sleep debt, like a night or two of little sleep, you may just need a day or two of increased sleep to make it up. However, try not to make it a habit. Making up sleep on the weekends so you can sleep less during the week, for example, can disrupt overall sleep quality. Your sleep will be better if you go to bed and wake up at roughly the same time each day.
Long term sleep debt
If you have been chronically sleep deprived, you might need a longer time to make up your sleep debt. You may even need to take a sleep vacation, where you devote a few days to sleeping as long as needed. Although it may seem excessive at first, soon your body will revert to your optimum sleep needs
Sleep stages: the sleep cycle
How we fall asleep
How do our bodies know when it is time to sleep? We all have an internal circadian clock that provides cues for when it is time to sleep and time to wake. This clock is sensitive to light and time of day, which is why having a good bedtime routine and a quiet dark place to sleep is so important. At the same time, a chemical messenger called adenosine builds up during the day as our bodies are busy using energy. The more adenosine builds up in the brain, the sleepier you will feel. Adenosine combined with the circadian clock sends a powerful message of sleepiness to your body.
Understanding sleep stages and the sleep cycle can help you get better sleep. Your sleep is regulated by an internal body clock, sensitive to light, time of day and other cues for sleep and awakening. When you fall asleep, your sleep goes in cycles throughout the night, moving back and forth between deep restorative sleep and more alert stages and dreaming. As the night progresses, you spend more time in dream sleep and lighter sleep.
There are two main types of sleep. REM (Rapid Eye Movement) sleep is when you do most active dreaming. Your eyes actually move back and forth during this stage, which is why it is called REM sleep. Non-REM (NREM) sleep consists of four stages of deeper and deeper sleep. Each sleep stage is important for overall quality sleep, but deep sleep and REM sleep are especially vital.
A typical night of sleep follows this pattern:
Sleep stages and brain activity
Why we sleep (Scientific American) provides a detailed description of brain activity during the stages of sleep and wakefulness. Includes excellent diagrams.
Stage 1 (Drowsiness) - Stage 1 lasts just five or ten minutes. Eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.
Stage 2 (Light Sleep) - Eye movements stop, heart rate slows, and body temperature decreases.
Stages 3 & 4 (Deep Sleep) - You’re difficult to awaken, and if you are awakened, you do not adjust immediately and often feel groggy and disoriented for several minutes. Deep sleep allows the brain to go on a little vacation needed to restore the energy we expend during our waking hours. Blood flow decreases to the brain in this stage, and redirects itself towards the muscles, restoring physical energy. Research also shows that immune functions increase during deep sleep.
REM sleep (Dream Sleep) – At about 70 to 90 minutes into your sleep cycle, you enter REM sleep. You usually have three to five REM episodes per night. This stage is associated with processing emotions, retaining memories and relieving stress. Breathing is rapid, irregular and shallow, the heart rate increases, blood pressure rises, males may have penile erections, and females may have clitoral enlargement.
Importance of deep sleep and REM sleep
Deep Sleep
Each stage of sleep offers benefits to the sleeper. However, deep sleep is perhaps the most vital stage. It is the first stage that the brain attempts to recover when sleep deprived, and the strongest effects of sleep deprivation are from inadequate deep sleep. What might disrupt deep sleep? If you are caring for someone around the clock, whether it is a small infant or an elderly relative with a serious illness, you might need to attend to them suddenly in the middle of the night. Loud noise outside or inside the home might wake you. If you work the night shift, sleeping during the day may be difficult, due to light and excess noise during the day. Substances like alcohol and nicotine also disrupt deep sleep.
Maximize your deep sleep. Make sure your sleep environment is as comfortable as possible and minimize outside noise. If you are being awakened as a caregiver, make sure that you get some time of uninterrupted sleep, especially if you have had some unusually disruptive nights. Don’t be afraid to ask for help.
REM sleep
REM sleep, or dream sleep, is essential to our minds for processing and consolidating emotions, memories and stress. It is also thought to be vital to learning, stimulating the brain regions used in learning and developing new skills. Most of dreaming occurs during REM sleep, although it can happen during other sleep stages as well. There are different theories as to why you dream. Freud thought that dreams were the processing of unconscious desires. Today, researchers wonder if it may be the brain’s way of processing random fragments of information received during the day. Much of dreaming is still a mystery. If REM sleep is disrupted one night, your body will go through more REM the next to catch up on this sleep stage.
Getting more REM sleep
Studies have shown that better REM sleep helps boost your mood during the day. How can you get more REM sleep? One simple way is to try to sleep a little more in the morning. As your sleep cycles through the night, it starts with longer periods of deep sleep. By the morning, the REM sleep stage is longer. Try sleeping an extra half hour to hour and see if your mood improves.
Improving your overall sleep will also increase your REM sleep. If your body is deprived of deep sleep, it will try to make that up first- at the expense of REM sleep.
Getting the sleep you need
How can you make sure you get the sleep you need? A few extra hours here and there if you are sleep deprived might make you feel better for a short time. But it won’t get you the quality sleep you need for the best health. To consistently meet sleep requirements for both deep sleep and REM sleep, you need to set the stage for good sleep on a daily basis. This involves:
improving your daytime habits
creating a better sleep environment
avoiding food and drink that might interfere with sleep
developing a good bedtime routine
See Tips for Getting Better Sleep for how to design a routine and plan that works with your individual needs.
What if insomnia or another sleep problem is interfering with my sleep?
Do you spend hours staring at the wall at night, worrying more and more that you can’t sleep? You are not alone - over 40 million Americans a year will suffer from some sort of sleep disorder. Common sleep disorders include insomnia, sleep apnea, restless legs syndrome, and narcolepsy. See the other articles in this series to learn more about causes and cures for common sleep problems
Insomnia Causes and Cures - Relaxation Techniques, CBT and Other Drug-Free Treatments
Sleep Disorders and Problems - Symptoms, Tests and Treatment
Snoring – Symptoms, Causes, Cures and Treatment
Sleep Apnea – Symptoms, Causes and Treatment
Restless Legs Syndrome (RLS) – Finding Relief from Symptoms and Choosing a Treatment
Narcolepsy – Symptoms, Diagnosis and Treatment
Sleep & Aging – Healthy Habits to Reduce Sleeping Problems and Prevent Insomnia
Sleep Medications - Benefits and Risks of Sleeping Pills and Sleep Medications
Taken from the following website: http://www.helpguide.org/life/sleeping.htm
Sleep Requirements, Needs, Cycles, and Stages
Why can’t I sleep? Why am I so tired? If you’re like half of all adults, you may not be sleeping well and not getting the right amount of sleep. Today’s fast paced society can make sleep seem like a luxury, not a need, but this is simply not true: you need quality sleep for good health. Sleep deprivation affects your entire body and mind.
Getting good, restorative sleep is not just a matter of hitting the pillow at night and waking up in the morning. Regulated by your body clock, your nighttime journey consists of sleep cycles with specific sleep stages, all vital for your body. Understanding these sleeping needs, cycles and stages can help you get better sleep.
In This Article:
What happens if we don't get enough sleep
Find out how much sleep you need
Paying back your sleep debt
Stages of sleep: the sleep cycle
Importance of deep sleep and REM sleep
Getting the sleep you need
Related links
Print Authors
Text Size
What happens if we don’t get enough sleep?
Many of us want to sleep as little as possible. There is so much to do that sleep seems like a waste of time. Yet sleep, an essential time of rest and rejuvenation, benefits our minds and bodies in many ways. When you continuously don’t get the amount of sleep you need, you begin to pay for it in daytime drowsiness, trouble concentrating, irritability, increased risk of falls and accidents, and lower productivity.
Sleep benefits to our mood, memory and concentration
Have you ever pulled an “all nighter” to study for a final exam, only to find that you can barely remember what you studied during the test? Sleep helps to organize memories, solidify learning, and improve concentration. Proper sleep, especially sleep where you are actively dreaming (REM sleep), regulates mood as well. Lack of sleep can make you irritable and cranky, affecting your emotions, social interaction, and decision making. Sleep deprivation also affects motor skills, enough to be similar to driving while drunk if seriously sleep deprived. Driver fatigue, according to the National Highway Traffic Safety Administration, causes over 100,000 accidents and 1500 deaths each year.
Sleep benefits to our immune system, nervous system and development
Immune system. It doesn’t seem fair. Right when you are exhausted after a stressful move or a big project at work, you come down with a cold. That’s no accident - sleep is essential to the immune system. Without adequate sleep, the immune system becomes weak, and the body becomes more vulnerable to infection and disease.
Nervous system. Sleep is also a time of rest and repair to neurons. Neurons are the freeways of the nervous system that carry out both voluntary commands, like moving your arm, and involuntary commands, like breathing and digestive processes.
Brain cellular repair, replenishment and growth
Recent studies have suggested that sleep downtime of the brain, so active during the day, may replenish dwindling energy stores that cells need to function, repair cellular damage caused by our busy metabolism, and even grow new nerve cells in the brain.
Source: American Psychological Association
Hormone release. Many hormones, substances produced to trigger or regulate particular body functions, are timed to release during sleep or right before sleep. Growth hormones, for example, are released during sleep, vital to growing children but also for restorative processes like muscle repair.
Sleep deprivation and how it affects your life
How do you know if you’re getting the sleep you need? Sleep deprivation occurs when you are not sleeping the right amount for your individual needs. Sometimes sleep deprivation is short term, like a college student pulling an all nighter. Chronic sleep deprivation often occurs in professions who work long hours, caregivers with multiple responsibilities, a concurrent sleep disorder or another disease that interferes with sleep. If you are falling asleep as soon as your head hits the pillow, regularly need an alarm clock to wake up, or feel the need for frequent naps during the day, it is very likely you are sleep deprived.
Other signs you may be suffering from sleep deprivation include::
difficulty waking up in the morning
poor performance in school, on the job, or in sports
increased clumsiness
difficulty making decisions
falling asleep during work or class
feeling especially moody or irritated
Sleep deprivation can be dangerous not only to you but others, since it affects motor skills like driving. Chronic sleep deprivation is also thought to cause long term changes to the body, which contribute to increased risk for obesity, diabetes and heart disease.
Think you’re getting enough sleep?
If you’re one of those people who think 5 hours of sleep per night is all you need, you may be surprised to learn that you’re actually sleep deprived. The BBC has a fun test to help determine your reaction time directly related to sleep.
Try the Sheep Dash test and see how well rested you really are.
Find out how much sleep you need
So how much sleep do you need? A rule of thumb is to consider how you normally feel after sleep. Do you feel refreshed and alert, or groggy and exhausted? If you don’t feel refreshed, chances are you’re not sleeping enough. Sleep requirements are highly individual and depend on many factors:
your age and genetic makeup
what you do during your waking hours, including exercise
the quality of your sleep
Typical Sleep Needs
Group
Amount of Sleep Needed
Infants
About 16 hours per day of sleep
Babies and toddlers
From 6 months to 3 years: between 10 and 14 hours per day. Infants and young children generally get their sleep from a combination of nighttime sleep and naps.
Children
Ages 3 to 6: between 10 and 12 hours of sleep
Ages 6 to 9: about 10 hours of sleep
Ages 9 to 12: about 9 hours of sleep
Teenagers
About 9 hours of sleep per night. Teens have trouble getting enough sleep not only because of their busy schedules, but also because they are biologically programmed to want to stay up later and sleep later in the morning, which usually doesn’t mesh with school schedules.
Adults
For most adults, 7 to 8 hours a night appears to be the best amount of sleep.
Older adults
Older adults are also thought to need 7-8 hours of sleep. However, this sleep may be for shorter time spans, is lighter than a younger adult’s, and may include a nap during the day. See Sleep & Aging for more detailed information.
Pregnant women
During pregnancy, women may need a few more hours of sleep per night, or find that they need small catnaps during the day.
See Related Articles below for more information on your sleep requirements
Paying off your sleep debt
Your body can’t just bounce back from not sleeping enough. Sleep deprivation adds up to what is called a sleep debt. A sleep debt can range from one night’s very poor sleep to the accumulation of many days of not enough sleep. Although you won’t be getting letters from creditors if you ignore this sleep debt, not paying it off leads to decreased mental and physical health.
Paying off your sleep debt and getting your body back to normal may seem difficult or impossible with work and family responsibilities. However, making up for lost sleep and improving future sleep habits will increase your productivity and health in the long run.
Short term sleep debt
For a short term sleep debt, like a night or two of little sleep, you may just need a day or two of increased sleep to make it up. However, try not to make it a habit. Making up sleep on the weekends so you can sleep less during the week, for example, can disrupt overall sleep quality. Your sleep will be better if you go to bed and wake up at roughly the same time each day.
Long term sleep debt
If you have been chronically sleep deprived, you might need a longer time to make up your sleep debt. You may even need to take a sleep vacation, where you devote a few days to sleeping as long as needed. Although it may seem excessive at first, soon your body will revert to your optimum sleep needs
Sleep stages: the sleep cycle
How we fall asleep
How do our bodies know when it is time to sleep? We all have an internal circadian clock that provides cues for when it is time to sleep and time to wake. This clock is sensitive to light and time of day, which is why having a good bedtime routine and a quiet dark place to sleep is so important. At the same time, a chemical messenger called adenosine builds up during the day as our bodies are busy using energy. The more adenosine builds up in the brain, the sleepier you will feel. Adenosine combined with the circadian clock sends a powerful message of sleepiness to your body.
Understanding sleep stages and the sleep cycle can help you get better sleep. Your sleep is regulated by an internal body clock, sensitive to light, time of day and other cues for sleep and awakening. When you fall asleep, your sleep goes in cycles throughout the night, moving back and forth between deep restorative sleep and more alert stages and dreaming. As the night progresses, you spend more time in dream sleep and lighter sleep.
There are two main types of sleep. REM (Rapid Eye Movement) sleep is when you do most active dreaming. Your eyes actually move back and forth during this stage, which is why it is called REM sleep. Non-REM (NREM) sleep consists of four stages of deeper and deeper sleep. Each sleep stage is important for overall quality sleep, but deep sleep and REM sleep are especially vital.
A typical night of sleep follows this pattern:
Sleep stages and brain activity
Why we sleep (Scientific American) provides a detailed description of brain activity during the stages of sleep and wakefulness. Includes excellent diagrams.
Stage 1 (Drowsiness) - Stage 1 lasts just five or ten minutes. Eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.
Stage 2 (Light Sleep) - Eye movements stop, heart rate slows, and body temperature decreases.
Stages 3 & 4 (Deep Sleep) - You’re difficult to awaken, and if you are awakened, you do not adjust immediately and often feel groggy and disoriented for several minutes. Deep sleep allows the brain to go on a little vacation needed to restore the energy we expend during our waking hours. Blood flow decreases to the brain in this stage, and redirects itself towards the muscles, restoring physical energy. Research also shows that immune functions increase during deep sleep.
REM sleep (Dream Sleep) – At about 70 to 90 minutes into your sleep cycle, you enter REM sleep. You usually have three to five REM episodes per night. This stage is associated with processing emotions, retaining memories and relieving stress. Breathing is rapid, irregular and shallow, the heart rate increases, blood pressure rises, males may have penile erections, and females may have clitoral enlargement.
Importance of deep sleep and REM sleep
Deep Sleep
Each stage of sleep offers benefits to the sleeper. However, deep sleep is perhaps the most vital stage. It is the first stage that the brain attempts to recover when sleep deprived, and the strongest effects of sleep deprivation are from inadequate deep sleep. What might disrupt deep sleep? If you are caring for someone around the clock, whether it is a small infant or an elderly relative with a serious illness, you might need to attend to them suddenly in the middle of the night. Loud noise outside or inside the home might wake you. If you work the night shift, sleeping during the day may be difficult, due to light and excess noise during the day. Substances like alcohol and nicotine also disrupt deep sleep.
Maximize your deep sleep. Make sure your sleep environment is as comfortable as possible and minimize outside noise. If you are being awakened as a caregiver, make sure that you get some time of uninterrupted sleep, especially if you have had some unusually disruptive nights. Don’t be afraid to ask for help.
REM sleep
REM sleep, or dream sleep, is essential to our minds for processing and consolidating emotions, memories and stress. It is also thought to be vital to learning, stimulating the brain regions used in learning and developing new skills. Most of dreaming occurs during REM sleep, although it can happen during other sleep stages as well. There are different theories as to why you dream. Freud thought that dreams were the processing of unconscious desires. Today, researchers wonder if it may be the brain’s way of processing random fragments of information received during the day. Much of dreaming is still a mystery. If REM sleep is disrupted one night, your body will go through more REM the next to catch up on this sleep stage.
Getting more REM sleep
Studies have shown that better REM sleep helps boost your mood during the day. How can you get more REM sleep? One simple way is to try to sleep a little more in the morning. As your sleep cycles through the night, it starts with longer periods of deep sleep. By the morning, the REM sleep stage is longer. Try sleeping an extra half hour to hour and see if your mood improves.
Improving your overall sleep will also increase your REM sleep. If your body is deprived of deep sleep, it will try to make that up first- at the expense of REM sleep.
Getting the sleep you need
How can you make sure you get the sleep you need? A few extra hours here and there if you are sleep deprived might make you feel better for a short time. But it won’t get you the quality sleep you need for the best health. To consistently meet sleep requirements for both deep sleep and REM sleep, you need to set the stage for good sleep on a daily basis. This involves:
improving your daytime habits
creating a better sleep environment
avoiding food and drink that might interfere with sleep
developing a good bedtime routine
See Tips for Getting Better Sleep for how to design a routine and plan that works with your individual needs.
What if insomnia or another sleep problem is interfering with my sleep?
Do you spend hours staring at the wall at night, worrying more and more that you can’t sleep? You are not alone - over 40 million Americans a year will suffer from some sort of sleep disorder. Common sleep disorders include insomnia, sleep apnea, restless legs syndrome, and narcolepsy. See the other articles in this series to learn more about causes and cures for common sleep problems
Insomnia Causes and Cures - Relaxation Techniques, CBT and Other Drug-Free Treatments
Sleep Disorders and Problems - Symptoms, Tests and Treatment
Snoring – Symptoms, Causes, Cures and Treatment
Sleep Apnea – Symptoms, Causes and Treatment
Restless Legs Syndrome (RLS) – Finding Relief from Symptoms and Choosing a Treatment
Narcolepsy – Symptoms, Diagnosis and Treatment
Sleep & Aging – Healthy Habits to Reduce Sleeping Problems and Prevent Insomnia
Sleep Medications - Benefits and Risks of Sleeping Pills and Sleep Medications
Taken from the following website: http://www.helpguide.org/life/sleeping.htm
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