5 min
Understanding the stages of sleep: keys to a restorative night
Summary
Sleeping is one of the activities we excel at! And for a good reason, we spend about one-third of our lives snoozing.
However, according to the barometer of Santé Publique France, the French have lost 1 to 1.5 hours of sleep time in 50 years. While 1 in 3 French people sleeps less than 6 hours a night, 1 in 5 suffers from sleep disorders.
Sleep experts agree: the quality and quantity of sleep have a significant impact on our overall well-being. Therefore, understanding the stages of our sleep and their roles could be one of the secrets to better sleep! Let's keep our eyes open and see this together. 👀
What are the different stages of sleep?
When you fall into the arms of Morpheus, your body doesn't stop functioning!
On the contrary, sleep is a nocturnal dance that takes place in 4 to 7 successive movements. These are what we call the sleep cycles. ✨ Each one lasts about 90 to 110 minutes and is divided into 3 sleep stages.
We recommend
Sleep Formula
100% natural formula with carefully selected plant extracts for targeted sleep action.
- ✅ Synergy of 5 plants rich in active ingredients
- ✅ Effective from the first use
- ✅ No addiction or dependency
- ✅ 45-day cure
The NREM sleep stages: Non-REM sleep
The first stages of sleep are called NREM for "Non-Rapid Eye Movement". During this rest period, your eyes remain still under your eyelids.
-
Stage 1, light sleep:
Light sleep consists of two sleep stages (N1 and N2).
-
The falling asleep stage (N1): Your eyelids are heavy, and you slowly drift into drowsiness. During this period, you may jerk or feel like you are falling. In this transition between wakefulness and drowsiness, youare a nocturnal tightrope walker. 😴 Your sleep is hanging by a thread! Light or any perceptible noise can wake you up. This period of falling asleep generally lasts 5 minutes.
-
The light sleep stage (N2): Your breathing slows down, as does your heart rate and brain activity. Your sleep stabilizes but remains fragile. You become less sensitive to external stimuli. This second sleep stage lasts between 5 and 20 minutes per sleep cycle. Beyond 30 minutes, you may be subject to sleep disorders.
-
Stage 2, deep sleep (N3):
This is when you fall into a deep sleep! Nothing or almost nothing can wake you up. Your breathing and heartbeats slow down and become regular. During this 20 to 40 minute sleep phase, your brain emits extremely slow delta waves.
The REM sleep stage: Paradoxical sleep!
- Stage 3, paradoxical sleep (N4):
Paradoxical sleep is the REM sleep phase (Rapid Eye Movement). It is indeed the only sleep phase during which rapid eye movements occur under your eyelids. And for good reason, during this sleep period, your pulse quickens and your brain activity is as intense as when awake! 🧠 However, you are deeply asleep, and your muscles remain immobile. Although you can dream at any time of the night, paradoxical sleep is the most conducive to dreams. The duration of paradoxical sleep, N4 stage, is roughly equivalent to that of deep sleep.
How do sleep stages improve overall well-being?
Paying attention to sleep quality is essential for staying healthy and feeling good! Maintaining a good sleep hygiene promotes the regeneration of the body and the repair of tissues. Each sleep stage plays a specific role in this great nightly cleansing:
-
Falling asleep (N1) is a period conducive to relaxation and unwinding. Your muscles relax, and accumulated tensions gradually dissipate.
-
Light sleep (N2) strengthens your short-term memory and helps you remember important information learned during the day. It also promotes physical recovery.
-
Deep sleep (N3) allows your body to regenerate by eliminating metabolic waste. It aims to boost your natural defenses to enhance your immune system. Your body and mind can then recharge and recover from accumulated fatigue.
-
Paradoxical sleep (N4) helps strengthen your long-term memory and regulate your emotions. The quality of paradoxical sleep is crucial for managing stress and anxiety and gaining perspective.
Therefore, sleep disorders, an imbalance between sleep stages, or nocturnal awakenings can cause symptoms due to lack of sleep. In the long term, lack of sleep can have harmful consequences on overall well-being.
💡 American researcher Timothy Roehrs compared the performance of sleep-deprived individuals with those who had consumed alcohol. He subjected them to memory and attention tests. Here are the results of his study:
-
Sleeping 4 hours is equivalent to 5 beers;
-
Sleeping 2 hours is equivalent to 8 beers;
-
One sleepless night is equivalent to 10 beers.
Some studies suggest that dietary supplements can help improve sleep quality.
This is the case with our Sleep Formula! Composed of slow-release melatonin, it promotes falling asleep for deep sleep. You can count on its clever natural blend based on plant extracts:
-
Lemon balm, known for its relaxing properties;
-
Passionflower, promotes restorative sleep;
-
California poppy, facilitates falling asleep and improves sleep quality;
-
Hops, calms nocturnal agitations.
Conclusion
In conclusion, understanding sleep stages is essential for restorative nights that rejuvenate the body and mind.
Adopting good practices and creating a sleep-friendly environment can transform your quality of life. For those looking to improve their rest, explore natural solutions like our Sleep Formula.
Sleep well to live better! 🌙✨
FAQ
What is the most restorative sleep stage?
The most restorative sleep stage is undoubtedly deep sleep. It helps reset neural connections, regenerate cells, repair tissues, and strengthen the immune system. This sleep stage offers numerous benefits for the body and mind.
How long should deep sleep last?
The normal duration of deep sleep represents about 15-25% of total sleep. It is essential for effective physical and mental recovery!
How many hours of sleep do we need based on our age?
Sleep needs evolve based on individuals, but also based on their age:
At birth: 15 to 17 hours of sleep
Between 1 and 2 years: 11 to 14 hours of sleep
Between 3 and 5 years: 10 to 12 hours of sleep
From 10 years: around 10 hours of sleep
During adolescence: 9 to 10 hours of sleep
Adults: 7 to 9 hours of sleep
Lucas PINOS
Co-founder of NOVOMA
Passionate and expert in micronutrition, Lucas founded Novoma in 2012. With conviction, he develops dietary supplements with effective, carefully chosen active ingredients that are 100% clean to best meet the body's needs.
