Sleep is a complex biological process that occurs in different phases. Each of these phases plays a crucial role in our physical and mental health. In this blog post, we explain the different sleep phases and their meanings, as well as the impact on our well-being.
The sleep phases at a glance
The sleep cycle consists of several phases that can be divided into two main categories: non-REM (NREM) and REM (Rapid Eye Movement). A complete sleep cycle lasts about 90 minutes and repeats several times per night.
non-REM sleep phases
Phase 1: Falling asleep phase
- This phase marks the transition from being awake to sleeping. During the falling asleep phase, the heart rate, breathing and eye movements slow down and the muscles begin to relax. This phase lasts only a few minutes and is characterized by a slight sleepiness.
- This phase is important to prepare the body for sleep. It helps ease the transition from wakefulness to sleep and promotes relaxation.
Phase 2: Light sleep
- In the second stage of non-REM sleep, body temperature drops and heart rate slows further. This stage takes up most of the sleep cycle. Brain waves slow down, interrupted by short bursts of fast, high-frequency brain activity called "sleep spindles."
- This phase is important for information processing and memory. Sleep spindles play a role in consolidating memory content and learning new information. They also contribute to the general stabilization of sleep.
- Promotion by weighted blankets : A weighted blanket can promote the light sleep phase by providing a feeling of security and relaxation through deep pressure stimulation, which improves sleep quality and facilitates transitions to deeper sleep phases.
Phase 3: Deep sleep
- Deep sleep is the most restorative stage of sleep and is crucial for physical recovery and growth. During this stage, brain waves are the slowest (delta waves) and it is very difficult to wake someone up.
- Deep sleep is crucial for the body's regeneration. During this phase, tissues are repaired, the immune system is strengthened, and energy is stored for the next day. Deep sleep is also important for growth and development in children and adolescents. Hormone production, such as growth hormone, is particularly active during this phase.
REM sleep phase
Phase 4: REM sleep
- REM sleep is characterized by rapid eye movements, increased brain activity, and vivid dreams. During this stage, the muscles of the body are largely paralyzed to prevent us from acting out our dreams.
- REM sleep is crucial for mental recovery, learning and emotional processing. During this phase, the brain processes information and stores it in long-term memory. REM sleep also supports emotional regulation and helps process experiences and feelings. This phase becomes longer and more intense as the night progresses, which underlines the importance of getting enough sleep.
Conclusion
Deep and restful sleep is crucial for our physical and mental health. The different sleep stages each play an important role in this process. By practicing good sleep hygiene and maintaining regular sleep habits, you can improve the quality of your sleep and make the most of the benefits of each sleep stage.