Resist The Urge To Scroll
Although you may enjoy lying in bed and scrolling through social media, research has shown that using electronic devices for at least before sleeping can result in poor sleep quality. If you think this contributes to your sleep struggles, consider having a no device in the bedroom policy to see if that helps.
What Are The Stages Of Sleep
Each night you take a rollercoaster ride through the different phases of sleep. Though youre unaware of what goes on while youre snoozing, your brain and body are in an active state.
Each stage of sleep plays a different role in how you feel the next day. Read on to learn which stage helps your brain, which restores your body, and if youre striking a good balance between the stages each night.
A Quick Recap On Sleep Stages
We divide sleep into REM and non-REM sleepand alternate between both throughout the night but theres a lot more to it than that. Non-REM sleep includes stage 1 , stage 2 , and stage 3 sleep, correlated with increasing depth, says Brandon Peters-Mathews, MD, a board-certified physician in both neurology and sleep medicine who currently practices at Virginia Mason Medical Center in Seattle.
The non-REM stages are described as follows:
- N1 sleep is the lightest state of sleep and is often misinterpreted as wakefulness.
- N2 sleep makes up about half of a typical night and is characterized by the presence of sleep spindles and K complexes, electrical patterns generated deep within the brain in an area called the thalamus.
- N3 sleep includes high-amplitude, slow waves and is the most difficult state from which to wake a person.
REM often occurs at 90- to 110-minute intervals through the night, with more of it concentrated in the last third of the night as the REM periods become more prolonged. This means it’s common to wake from REM in the morning.
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What Happens During Light Sleep
As you begin falling asleep, your heart rate and respiratory rate slow. At this stage you may still hear noise and be sensitive to temperature changes and movement, and you may believe youre still awake. You may begin dreaming during light sleep, but your dreams will likely be less coherent or intense than dreams during REM sleep. Its far easier to wake during light sleep than other stages.
Putting New Research Into Context: What Does This Mean For Me
This study showed an association between reduced REM and increased mortality, but it did not demonstrate the cause of the association. REM deprivation could independently contribute to the development of numerous other diseases. The results apply more clearly to older adults, given that the age groups studied averaged in the 50s and 70s. Short REM may also be a less REM sleep has already been tied to a greater risk of dementia. Overall, ensuring adequate REM sleep is important to protecting your long-term health.
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How Long Must You Sleep To Dream
By: Author Harris
Sleep: we all do it, we all need it, and without it, we cannot thrive. Research shows that humans are the only mammals who deliberately hold off on sleeping, even when the body tells them to and that being awake for 16 hours straight actually decreases your performance to the same level as if you were intoxicated.
How long must you sleepto dream? In order to have a dream while sleeping, you will need to enterinto the REM stage of sleep. It is estimated that thistakes around 90 minutes for the average person, but can vary depending on avariety of factors.
If you have everthought about your own sleeping patterns, you might realize that you sometimeshave dreams, while other times you dont. Dreams are an interesting topic, withplenty of studies behind them to answer all of the questions that pop up aboutthem.
In this article, wewill be going over how long you must sleep to dream, along with a few moredetails on the topic. Keep reading to get all of the information about sleepingand dreams that you are seeking out.
What Sleep Cycle Do You Dream
Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. Your arm and leg muscles become temporarily paralyzed, which prevents you from acting out your dreams. As you age, you sleep less of your time in REM sleep. Memory consolidation most likely requires both non-REM and REM sleep.
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How Does Sleep Change With Age
Sleep time and sleep stages naturally change as we age. Total sleep time decreases by 10 minutes every decade until age 60, when it stops decreasing. Time in N3 sleep, the deepest sleep stage, also shortens with age time in N1 and N2 tends to increase. As a result, people wake more easily from sleep as they age. The percentage of REM sleep also naturally decreases thus, reduced time spent in REM may be a marker of aging.
The circadian rhythm is a 24-hour internal clock that governs numerous body functions including body temperature, release of hormones, and sleep time. The internal clock advances with age, so older adults tend to fall asleep earlier and wake earlier. Adapting to jet lag and shift work becomes more difficult. Daytime napping also increases as the strength of the circadian rhythm and the drive to sleep at night decrease.
Studies have also shown that older adults who are healthy may not perceive problems with sleep when it is actually impaired, or may assume that certain disruptions are part of aging when they have treatable conditions.
What Happens When You Dream
Scientists are divided as to whether dreams are simply a product of random neurons firing during sleep, or if theyre something more like a data dump that helps the brain separate important memories from non-important ones, or a way for people to prepare for challenges and play through different scenarios in their heads.
Naiman describes the brain during REM sleep as a sort of second gut that digests all of the information gathered that day. Everything we see, every conversation we have, is chewed on and swallowed and filtered through while we dream, and either excreted or assimilated, he says.
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Whoop Tracks All Stages Of Sleep
WHOOP tracks your sleep each night and tells you exactly how much time you spend in each stage of sleep. The Sleep Coach uses your circadian rhythm to help you establish a nightly routine by determining the best time for you to go to bed and wake feeling refreshed. WHOOP 4.0 also features gentle haptic vibrations to wake you at the exact time you want to get up, or when youve met your sleep or recovery goals.
WHOOP Sleep Metrics display how much sleep you get each night, to help you learn about your sleep habits.
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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Stages 3 & : Deep Sleep
Formerly known as stages 3 and 4, stage 3 is the final stage of non-REM sleep. During N3, your heartbeat and breathing slow to their lowest levels, and your muscles are so relaxed that it may be hard to awaken you .
This stage is referred to as âslow wave sleep,â due to the presence of delta waves, or slow brain waves, as the brain is now in a deeper state of sleep as compared to N1 and N2 . Sleepwalking and night terrors are also a unique characteristic of N3 .
Sleepwalking, or somnambulism, occurs when sleeping and waking are combined and the individual wanders around in a dazed and uncoordinated state . Night terrors are a partial waking from sleep during which behaviors such as screaming, kicking, and panic occur .
Both sleepwalking and night terrors more commonly happen with children than adults. Slow wave sleep is also associated with bodily recovery and certain types of learning .
Additionally, it is in this stage that human growth hormone is released. HGH works to restore and rebuild your body and muscles from the stresses of the day . N3 lasts between 20 to 40 minutes long .
When Should I Set My Alarm
An individual sleep cycle typically lasts around ninety minutes to two hours, during which the brain cycles from slow-wave sleep to REM sleep. However, the sleep cycle is not as simple as cycling through the stages sequentially.
As the night progresses, the amount of time we spend in a specific stage changes, as does the order of the stages. For example, the average length of the first non-REM-REM sleep cycle is 70 to 100 minutes.
The second, and subsequent, cycles are longer lasting â approximately 90 to 120 minutes . In adults, REM sleep increases as the night progresses and is longest in the last one-third of the time spent asleep. N2 begins to account for the majority of non-REM sleep, and N3 can even disappear altogether .
On the average night, adults typically need to complete at least four or five sleep cycles per night, or 7 to 9 total hours of sleep . However, there is a large degree of variability from person to person and from night to night .
Babies, for example, have shorter sleep cycles, lasting only about 50 minutes for the first nine months of life, and it is typical for newborns to sleep anywhere from 14 to 18 hours a day .
For naps, the most professionals agree that shorter naps are better if a personâs goal is to wake up feeling refreshed and alert. However, the results of a 2019 study indicated that 25-, 35-, and even 45-minute naps significantly reduced signs of stress and fatigue in physically active men .
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Is Dreaming Good For Your Brain
New research shows that dreaming actually serves a number of important functions, especially for learning and memory. Even though we think of sleep as powering down, our brains are doing anything but that when we get shut-eye. And we now know that dreaming is an important part of these nocturnal activities.
Why Do Eyes Open At Death
Eyes Opening and the Nearing of Death Relaxation of the muscles occurs right before someone passes away, which is then followed by rigor mortis, or the stiffening of the body. This relaxation impacts the muscles in the eyes and can cause some to open their eyes right before passing, and remain open after passing.
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What Is Rem Sleep
Usually, REM sleep happens 90 minutes after you fall asleep. The first period of REM typically lasts 10 minutes. Each of your later REM stages gets longer, and the final one may last up to an hour. Your heart rate and breathing quickens.
You can have intense dreams during REM sleep, since your brain is more active. REM is important because it stimulates the areas of the brain that help with learning and is associated with increased production of proteins
Babies can spend up to 50% of their sleep in the REM stage, compared to only about 20% for adults.
Consequences Of A Lack Of Rem Sleep
Some studies link a lack of REM sleep to:
- Reduced coping skills:
further review of historic sleep research found several instances in which the duration and quality of REM sleep were lower following alcohol intoxication.
Alcohol affects sleep in other ways, too. For example, it contributes to sleep apnea and snoring, causes an increase in bathroom visits, and interrupts the bodys circadian rhythm, which is the internal clock that regulates sleep and wake times.
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Do Blind People Dream
The visual aspect of a blind persons dreams varies significantly depending on when in their development they became blind. Some blind people have dreams that are similar to the dreams of sighted people in terms of visual content and sensory experiences, while other blind people have dreams that are quite different.
Whats The Difference Between Deep Sleep And Rem Sleep
Deep sleep takes place during stage 3, during which time its difficult to wake up. This is when you get whats called delta sleep or slow wave sleep . The brain is releasing low-frequency, high-amplitude delta waves that cause heart rates and respiration to slow down. The benefit here is for the functioning and restoration of your immune system while the benefit of REM sleep is for cognitive functions such as memory consolidation, creativity, and learning.
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How To Get More Rem Sleep
If you wake up every morning with vivid memories of last nights dreams, chances are youre getting at least some decent quality REM sleep, says Walker. But besides that theres no easy way to monitor your levels for REM sleep specifically. Most consumer sleep trackers arent an accurate judge, says Lerner, and neither is how refreshed you feel when you wake up.
For most people, REM sleep makes up about 20 to 25% of the time they spend asleep, says Lerners co-author and research assistant, Shira Lupkin. So for now, the best way we can recommend getting more REM sleep is to simply get more sleep overall.
There are, however, some known culprits that disrupt normal sleep patterns and reduce total time spent in REM sleep. A big one is obstructive sleep apnea, a condition that interferes with nighttime breathing and causes people to wake up many times throughout the night. Seeking help for a sleep disorder, like using a CPAP machine for sleep apnea, can help elevate REM efficiency back to relatively normal levels, Lerner says.
Other aspects of modern life including alcohol, drugs, nicotine, the use of artificial light at night and dependency on alarm clocks interferes with REM sleep as well, Naiman writes in his review. Routinely waking up with an alarm clock repeatedly shears off the endings of our most protracted REM/dream periods, he writes. Imagine being abruptly ushered out of a movie theater whenever a film was nearing its conclusion.
What Is Sleep Deprivation
When youre sleep deprived, youre not getting the total amount of sleep you need. Signs of sleep deprivation include:
- Falling asleep within a few minutes of lying down.
- Feeling drowsy during the day.
- Nodding off for microsleeps short periods of sleep during the day when youre otherwise awake.
- Sleep deprivation can be dangerous. Driving while tired causes about 100,000 car accidents each year, according to the National Highway Traffic Safety Administration. It also causes 1,500 deaths. If you feel tired on the road, pull over. Its not safe to drive if youre drowsy.
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The 5 Stages Of Sleep
Most people are aware of the two different types of sleep: rapid eye movement and non-REM. However, what many dont know is that non-REM sleep actually has four different stages that you pass in and out of through the night. How much time you spend on each of these stages and the stage you wake from can have a big impact on how rested you feel and how much energy you have throughout the day. Here are the five stages of sleep and why they matter.
What Are Types Of Dreams
Dreams can take on many different forms. Lucid dreams occur when a person is in a dream while being actively aware that they are dreaming. Vivid dreams involve especially realistic or clear dream content. Bad dreams are composed of bothersome or distressing content. Recurring dreams involve the same imagery repeating in multiple dreams over time.
Even within normal dreams, there are certain types of content that are especially identifiable. Among the most recognizable and common themes in dreams are things like flying, falling, being chased, or being unable to find a bathroom.
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How Do You Measure Sleep
For centuries people believed sleep to be a passive event, but in 1953, through the use of Electroencephalography machines, scientists Nathaniel Kleitman and Eugene Aserinksy were able to determine that the body passes through several complex stages of sleep.
EEGs record electrical brain activity. With electrodes placed on certain parts of the scalp, this noninvasive method is often used to measure wave patterns in the brain while participants are sleeping.
In this setting, the EEG is placed on the sleeper and monitored by scientist and medical professionals during a Polysomnography, better known as a sleep study. This is done to better understand sleep patterns and diagnose potential sleeping disorders.