I always get the best sleep of my life! EaZzzZzZzzy for you to say, you may think. With the help of my friends at Tuck, we’re taking a closer look at the sleep cycle & ways to improve sleep health. Plus, enter for a chance to win a FREE mattress!
Importance of Sleep on the Human Body
According to the National Heart, Lung, & Blood Institute
- Regulates circadian rhythm
- Supports rest & repair of the cardiovascular system
- Promotes healthy brain function
- Improves ability to learn
- Decreases the risk of obesity by regulating ghrelin & leptin
- Supports a healthy immune system
- Prevents errors in judgment & accidents
Stages of the Sleep Cycle
During a period of sleep, the typical person will pass through 4 stages:
- 3 stages of Non-Rapid Eye Movement (Non-REM)
- 1 stage of Rapid Eye Movement (REM)
Stage 1- Non-REM, lightest stage of sleep
Characterized by: slow eye movements, jerking movements, easily awakened
Stage 2- Non-REM, first true stage of NREM sleep
Characterized by: sleep spindles & K complexes, decreased body temperature, slowed heart rate
Stage 3- Non-REM, most restorative & deep stage of sleep
Characterized by: delta waves, rare awakenings, parasomnias (night terrors, sleepwalking, sleep-related eating disorder, etc.)
Stage 4- REM, Rapid Eye Movement, dreaming stage
Characterized by: Rapid side to side eye movements, increased brain activity, groggy/sleepy feeling if awoken
On average, an entire sleep cycle lasts 90-110 minutes with 4 to 5 sleep cycles completed during sleeping time. In the beginning of the sleep cycle, longer periods of Stage 3 (deep) sleep & shorter periods of REM sleep occur. As the night goes on, Stage 3 shortens & REM sleep becomes the longest & last cycle the body completes before awakening.
Click here for more information on Stages of Sleep
My Personal Sleep Cycle
Using the free Sleep Cycle app, I tracked my sleep cycle over a 2 week time period & was intrigued by the findings (see photos below). Since I have been active my entire life through sports & exercise, it makes sense that my quality of sleep is reflective of my activity level during the day time. While further research & other variables may need to be considered to validate these initial findings, my personal sleep interpretation is simple:
More Activity = Better Sleep
To ensure my body is reaching its highest quality of sleep potential, I have made it a personal goal to reach at least 10,000 steps per day. As an RN working 12 hour shifts, this can be a no brainer on days that I work & am constantly on my feet. On days off work where my body isn’t forcefully attaining this activity, I strive to reach my daily 10,000 steps by going for a walk, run, or hike, knowing that my body will thank me when I lay my head down to sleep.
<10,000 steps/day vs. >10,000 steps/day
Ways to Improve Quality of Sleep
Golden standard for optimal sleep health:
Set a goal to achieve at least 7-9 hours of sleep per night
1. Exercise
Aim for a minimum of 30 minutes of exercise and/or 10,000 steps everyday.
Easily monitor your daily activity with a fitness tracker (LETSCOM, Fitbit, Apple Watch).
2. Well Balanced Diet
Limit added sugars, fats, caffeine, alcohol, or other substances like nicotine & marijuana, especially 4-6 hours before bedtime.
3. Sleep Accessories
My absolute favorite, softest sheets for only $25, best mattresses, ear plugs, aromatherapy diffuser with oils, sleep mask
4. Bedtime Routine
Go to bed at the same time every night, stop using all electronic devices (TV, phone, tablet) 1 hour before bed, take a warm bath, read a book, listen to relaxing sounds, stretch or meditate, etc.
5. Sleep Friendly Environment
Dark room (blackout shades), cool room temperature, quiet environment (earplugs or white noise)
6. Non-drug Therapies
Melatonin, best essential oils for sleep, best teas for sleep, CBD oil, hypnosis
7. Drug Therapies
If the above tips are still preventing you from having a restful sleep, an over-the-counter sleep aid or prescription therapies, may be necessary. Always be sure to consult with your physician before beginning any new medication.
As we all now further understand the sleep cycle & benefits to high quality of sleep, factors that affect sleep health are completely unique to each person. I encourage you to download the SleepCycle app, track your own personal sleep cycle, & gain a baseline understanding of your own patterns. After analyzing sleep trends, begin to implement necessary changes, & continue to monitor sleep patterns.
