What Does A Healthy Sleep Cycle Look Like
This pie chart gives you a general idea of what a healthy cycle looks like. Although, it is difficult to give exact figures as not only does everyone have varying cycles, but the length of each stage changes throughout the night.
Here are a few benefits of a healthy cycle:
- Concentration and productivity is improved
- Athletic performance is improved
Polyphasic Sleep Cycles You May Not Have Heard Of
Most Americans sleep monophasically, or in one big chunk of sleep . Its the way that our parents taught us and the way that society functions on a day to day basis. We sleep at night, work during the day. But if we didnt have jobs or parents to influence us, would we sleep another way?
Studies have shown that when people are put into an environment that lacks any indication of time, they naturally fall into the biphasic sleep pattern. Biphasic sleeping occurs when you sleep in one big chunk of time followed by a subsequent smaller nap during the day. This is my preferred way to ensure that I get enough sleep, but for some people, even a midday nap sounds like an alternative way of sleeping.
Even more alternative than that, there are a few types of polyphasic sleep styles that exist. Polyphasic sleep cycles use multiple naps instead of just one nap like the biphasic type of sleep.
Before you completely dismiss these sleep styles as crazy, Leonardo da Vinci, Nikola Tesla and Thomas Edison are all said to have been Polyphasic sleepers. Perhaps the extra time awake is what led them to become some of the most creative and intelligent minds in history.
There are 3 basic types of polyphasic sleep cycles which are as follows:.
Everyman Sleep Cycle Probably the easiest to adjust to, it consists of one larger portion of sleep and three smaller nap periods. The large portion of sleep is 3.5 hours and the naps are about 20 minutes .
Eat And Drink Well Before Bedtime
Late night eating may contribute to difficulties in falling asleep.
Make sure you give your body time to digest.
Alcoholic beverages may also interfere with your sleep and wake you up once its effects stop working. Additionally, drinking too late into the night could contribute to waking up in the middle of the night to use the bathroom. That may cause sleep deprivation.
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How Long Should A Child Nap
Children have a biological need to nap, especially during infancy and early childhood . Napping gives their minds and bodies essential recharge time, which they need in order to catch up with all the growing they do in that short period of their lives. Naps are also essential in order to maintain healthy nighttime sleep for infants and young children. Though it may seem counterintuitive, skipping naps may actually keep children up later at night, or make them act out or become overactive from exhaustion. In other words, skipping a nap can be an incredibly disruptive event for the behavior and sleep patterns of a child, with repercussions that can last for days to come.
The pediatrician-recommended guidelines for sleep in children are as follows:
|Teens 13 to 18 years||8 to 10 hours|
As you can see, these guidelines include nap time as a part of the recommended healthy sleep schedules for children in the 4-12 month age group, the toddler age group , and the preschooler age group . Infants younger than 4 months have more of a sporadic sleep schedule, but ideally spend most of a given 24 hour cycle sleeping. These infants can sleep up to 18 hours a day, with 1-2 hour periods of wakefulness.
How Long Should A Nap Be For Adults Vs Kids
- 0-6 Months: two to three naps per day
- 6-12 Months: two naps per day
- 1-3 Years: one nap per day
- 3-5 Years: one nap per day
- 5-12 Years: none required if sleeping 10-11 hours per night
- Healthy adults who sleeps well at night doesnt need to nap but can benefit from the occasional power nap
- Seniors benefit from an hour snooze in the afternoon
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How Much Sleep Does My Baby Need
The short answer: A LOT. Your newborn will spend the majority of time sleeping, and the rest of their time eating – this is especially true for the first few weeks. As a 6-week-old baby, your newborn will sleep up to 18 hours for every 24 hour period – in their first few days of being alive, they’ll sleep even more! Of course, as your baby grows they’ll need less and less sleep each day. Our newborn sleep schedules break it down for you and apps can help you track naps and nighttime sleep.
Zen Sleepwear is gently weighted to help soothe babies to sleep, so they can start learning healthy sleep habits while getting the rest they need.
What Are The Symptoms Of A Messed Up Circadian Rhythm
Being sleepy is the most notable symptom, but there are others, too. Having an inconsistent schedule can lead to something called circadian-rhythm sickness.
Here is a list of symptoms:
- Metabolic syndromes and weight gain
Again, the circadian rhythm controls a variety of biological functions, not just sleep. Therefore, adjusting it in a way that isnt consistent with natural patterns can cause a long list of issues and ailments.
What Is A Sleep Cycle
To put it simply, a sleep cycle is what your brain does while youre getting your zzzs. As you sleep, your brain goes through various patterns of activity. These patterns are based on distinct eye movements and muscle activity. In fact, sleep scientists have tracked these movements and found two main sleep cycle categories: rapid-eye-movement sleep and non-rapid-eye-movement sleep.
Get Sunlight And Avoid Artificial Lighting At Night
Make sure you expose yourself and your baby to bright light during the day. And keep lights outor at least dimmedafter sunset.
As noted above, natural lighting helps influence newborn sleep patterns. But it also helps you keep your own circadian rhythms from drifting, which is important if you are going avoid insomnia and be a source of daytime cues for your newborn.
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Trust Your Instincts And Get Help When You Feel Stressed
If something feels wrong with you or the baby, talk to your physician. And remember that your own mental health is crucial.
Coping with sleep deprivation is very stressful, especially if your infant seems to be especially fussy or prone to crying. Watch for signs of postpartum stress and postpartum depression, and reach out to others for support.
What Happens During Non
There are three phases of non-REM sleep. Each stage can last from 5 to 15 minutes. You go through all three phases before reaching REM sleep.
Stage 1: Your eyes are closed, but it’s easy to wake you up. This phase may last for 5 to 10 minutes.
Stage 2: You are in light sleep. Your heart rate slows and your body temperature drops. Your body is getting ready for deep sleep. This can last for 10-25 minutes.
Stages 3: This is the deep sleep stage. It’s harder to rouse you during this stage, and if someone woke you up, you would feel disoriented for a few minutes.
During the deep stages of NREM sleep, the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.
As you get older, you sleep more lightly and get less deep sleep. Aging is also linked to shorter time spans of sleep, although studies show you still need as much sleep as when you were younger.
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What To Do With A Baby Who Fights Sleep
Swaddle: Keeping babys arms tight to their body in a swaddle blanket mimics the security of the womb and settles the child. Many parents believe their child doesnt like being swaddled, but given time to settle into it, they will typically find it comforting. Newborn babies have only a limited ability to regulate their own body temperature. And a startle reflex that frequently wakes them. Woolinos luxuriously soft swaddling wraps are made of pure superfine merino wool to keep your baby comfortable and snug from birth to 3 months. Your child can then happily transition to a temperature regulating Woolino sleep bag from 2 months to 2 years of age.
Side/Stomach: Holding the baby on their side or stomach away from your direct eye contact will avoid overstimulating the child.
Suck: Sucking a pacifier produces endorphins that will calm a fussy baby.
Sway: This comes naturally to most parents as they rock their child in their arms in much the same way the child was rocked while in the womb.
Shush: Shushing with your own voice or with a white noise machine is more of the familiar sound of the womb where your baby enjoyed the shushing of your heartbeat and blood flow.
How Are Sleep Cycles Created
Sleep cycles are regulated by your bodys circadian rhythm, which is essentially a series of changes in your bodys physical and mental functions in response to changes in your external environment, primarily changes in light and darkness. These circadian rhythms dont act on their own but are in fact controlled by your internal body clock, which is responsible for keeping your body functions working normally. Hence, your sleep cycles are dependent on both your bodys biological clocks and also external environmental factors that can affect your circadian rhythm.
Understanding both of these is important as firstly, biological clocks are responsible for your overall health and well-being and can affect issues such as your weight and mental health. Secondly, understanding your circadian rhythm is key to managing environmental influences that may be disrupting your sleep cycles and costing you precious sleep. While learning how your biological clock works can be tricky to do without a professionals help, regulating your circadian rhythm is relatively more straightforward and easier. All you need to do is watch out for the following external influences on your sleep cycle and manage them well.
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Tips For Getting Enough Sleep Each Night
Practicing sleep hygiene is crucial to receiving an adequate amount of rest on a nightly basis. Key aspects of sleep hygiene include:
Follow a consistent sleep schedule: Go to bed and wake up at the same times, even on the weekends or when you’re on vacation.
Chronic sleep deprivation should be taken seriously. If you aren’t getting enough sleep on a regular basis, consult with your doctor or another credentialed physician about ways to address this issue and improve your sleep allotment.
How Long Is One Rem Cycle
We go through several sleep cycles each night and the length of each REM cycles is longer for each new cycle. A full sleep cycle is 90 minutes. After passing through four stages of non-REM sleep, your first REM cycle can last anywhere from one to ten minutes. This number gradually gets higher as the night progresses.
Typically, REM sleep takes up about 20-25% of our sleep as adults, and is even as high as 50% of sleep in young babies. During REM sleep our breathing is quick and irregular, our heart rate is increased. Since this is the sleep cycle that is connected to dreaming, people believe that is the reason our eyes move rapidly while we are in REM sleep.
Before scientists used to believe that the body basically shut down during sleep, but now they know that they were wrong. During REM sleep the body is active but the arms and legs are temporarily paralyzed, possibly to stop us from acting out our dreams.
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Newborn Sleep Cycles: Why Newborns Are Light Sleepers
When adults first fall asleep, we pass through a couple of light sleep stages, and then plunge into a bout of deep sleep.
Afterwards, we switch into REM, or rapid eye movement sleep, a sleep stage famous for its association with dreaming, and the loss of muscle tone. We dont move much during REM.
When REM is over, we either awaken, or return to light sleep and begin the cycle again. For the average adult, a single sleep cycle lasts about 90-100 minutes. We may partially awaken many times during the night. But were more likely to wake up all the way during transitions between stages, during light sleep, and during REM.
Newborn sleep is also characterized by sleep stages and cycles, but there are crucial differences.
First, babies typically begin their sleep bouts in the newborn equivalent of REM .
Second, newborns in REM dont usually experience muscle atonia.
Unlike us, they may thrash around, stretch, twitch, and even vocalize. The results can fool parents into thinking their babies are waking up, when they are actually experiencing normal REM sleep.
Third, newborn sleep cycles are shorter around 50-55 minutes for the average infant and REM makes up a much bigger proportion of sleep.
Its not unusual for newborns to spend more than half their total sleep time in REM . Indeed, several studies suggest that, over the course of a 24 hour day, some newborns spent may spend as much as 75% of their sleep time in active sleep .
Wake Up Happier And More Refreshed
When analyzing your sleep-stage data, keep in mind that the percentages above are based on broad averages. To compare your stats to the averages of others who are the same age range and gender, click the sleep tile on your dashboard and then choose Benchmark. Even then, though, both Grandner and Siebern urge you to note that every individual has different sleep needs.
Everybodys a little different, says Grandner. As long as you give yourself enough time to sleep, and you dont have any kind of sleep disorder thats keeping you out of any certain stages of sleep, your body will figure it out using its own rhythms and drives.
Siebern agrees: We can do things to help improve the quality of our sleep, but we all have a baseline that determines how much of each sleep stage well get. There really is no ideal.
Ideal is whatever your body does given enough of an opportunity, says Grandner. Ask yourself, suggests Siebern, how you feel. If your sleep stages are falling outside the averages but you feel refreshed and engaged, then youre likely getting the quantity and quality of sleep you need. Use that as your baseline by which to compare future sleep sessions.
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How Long Is A Sleep Cycle
Your natural sleep cycle lasts about 90 minutes. During this time your brain moves through five different stages.
- Your brain begins to slow down. You are lightly sleeping, drifting in and out.
- Your eye movement stops and the brain begins to relax. This is a period of light sleep before you enter a deep sleep.
- Your brain waves begin to slow even more. They are preparing for the deepest stages of sleep.
- This is the deepest stage of sleep. Its important for you to reach this stage for a good nights sleep and its also important that you are not awoken during this stage. That will make for a very grouchy morning.
- This is the rapid-eye-movement stage of sleep. Most of your dreaming occurs during this time. Again, make sure you are not awoken during this stage because you will likely feel disoriented.
BACK TO STAGE 1
Here you will start the sleep cycle over. This is also the best time to wake up and feel refreshed!
What Goes On During The Sleep Cycle
Falling asleep isnt as simple as just closing your eyes and heading straight to dreamland. In fact, your brain and body go through various stages of Rapid Eye Movement and Non-REM sleep that differ according to how deep and restful they are. The sleep cycle is basically made up of four such stages and spans about 1.5 to 2 hours, so you typically go through several cycles throughout a standard night’s sleep. Heres a breakdown of what happens in each cycle.
What happens during NREM Stage 1?
This stage occurs when you are just falling asleep. At this stage, your sleep is light and easily disturbed by external influences. While your body is starting to relax into sleep and your brain activity slows down, some people may experience hypnic jerks or feel a free-falling sensation that jolts them back awake.
What happens during NREM Stage 2?
Once you have gotten past stage 1, your heart rate will begin to slow even more and your core body temperature drops, bringing you to stage 2 of NREM sleep. You are experiencing a deeper sleep than before, and it will be harder to wake you up. This stage is usually the longest in the sleep cycle, making up almost half the entire sleep cycle.
What happens during NREM Stage 3?
What happens during REM?
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How Well Are You Sleeping At Night
When we dont achieve good sleep regularly, including REM sleep, we can feel the effects, especially in our ability to focus, think, and retain information. The different sleep stages likely work together and complement each other. We need all of them for proper processing during sleep.
If you are constantly tired during the day, if you are feeling moody or irritable, or if you are struggling to focus, its possible that your sleep stages are being disrupted, by frequent arousals or other reasons, and as a result, the quality of the sleep you are getting suffers. It is important to consult a physician if you suspect a sleep disorder. A sleep tracking app can also monitor your sleep and help you determine if your sleep cycles are being disrupted.