The quality of your sleep is dictated by something called ‘the circadian rhythm’. This rhythm is influenced by the environment (like the light of day or darkness during the night) as well as programmed into you by your genes. Abnormalities and disruptions of this rhythm can lead to sleep disorders such as insomnia.
There are two main phases to sleep – REM and non-REM. About a quarter of sleep is spent in the REM phase where the brain is most active and when you usually dream. It’s theorized that this is when brains consolidate information and process memories.
The 5 stages of sleep
There are 5 phases that you ideally go through every night. That’s because each one is important for their natural effects!
FUN FACTS:
There was a time when people thought that sleep meant the body and brain simply “shut off” for a few hours to rest, but it turns out that sleep is a lot more complicated than that. In fact, when you sleep you’re very active as your body works to restore cells and your brain processes information.
Babies spend twice as much time in REM sleep than adults do – they have a lot of new experiences to integrate for someone so small!
Stage 1 is very light and short (usually less than 10 minutes) and you can wake easily.
Stage 2 can last anywhere from 30 to 60 minutes, this is when your muscles relax and Delta Brainwaves start to show up.
Stage 3 is the deep sleep that lasts 20 to 40 minutes, when the Delta brain activity increases and you may start moving in your sleep.
Stage 4 is very deep sleep where your body stops moving, right before REM kicks in.
Stage 5 is called REM (Rapid Eye Movement) which is the deepest state you can reach. During REM, the eyes and eyelids flutter and breathing can become irregular.
Hypnagogia vs Deep Sleep
FUN FACT: Hypnagogia usually occurs in the first stage and may send shocks that wake you up just as you fall asleep. Deep Sleep is in stage 5 when the mind dreams and the muscles are paralyzed so that you don’t act out your dreams and accidentally hurt yourself.
You may have heard of or even experienced sleep paralysis at night when you’re partially awake and can’t move. You can go through three or four of these cycles during the night. Learn more about how you can maximize your creativity through sleep.
How to improve your sleep?
First you can start with your bedroom:
- Tidy it – you sleep better in a clean place
- Use a warm white/yellow lightbulb – so that the light before you go to bed won’t trick you into being awake
- Reduce noise
- Make it dark – use blackout curtains for example
- Turn off all the electronic devices
- Stop scrolling on your phone before bed – it WILL keep you awake longer
- Keep your room cool
- Use a comfortable pillow, mattress and cotton sheets
Focus on yourself:
- Go to bed at the same time every night
- Make up your bedroom ritual – stretch a little, drink some warm tea before you brush your teeth
- Don’t drink coffee or energy drinks in the afternoon or before bed
- Eat dinner at least 2 hours before bedtime – digestion can keep you from falling asleep
- Wake up at the same time
- Have a morning routine – go for a walk outside for 20 minutes if you can, or do some morning exercises
Try some extra outside aid:
- Supplements like Magnesium and Vitamin D can help but they are not a substitute for daily sunlight intake by going out in the sun or a quick RLT session
- Listen to soothing songs with repetitive beats just before bed
- Red Light Therapy and Brain Entrainment through the use of Mind Machines can help teach your mind to relax
Of course, these techniques can only work if you stick to them. Be consistent and choose to make these changes every day.
Good luck and pleasant dreams… 💤