💊Daily Pill: What are the Stages of Sleep?
From Light Sleep to REM
The Daily Pill is a series of very short daily posts where I share the definition of a medical term I think we should all know. Read it every morning and build up your medical vocabulary.
💤 The Stages of Sleep
Sleep is divided into two main types: rapid eye movement (REM) sleep and non-REM sleep. Non-REM sleep is further divided into three stages: N1, N2, and N3. N1 is light sleep, N2 is a deeper sleep where the body begins to prepare for deep sleep, and N3 is the deepest sleep stage, crucial for physical restoration. REM sleep, characterized by rapid eye movements, is the stage where dreaming occurs and is vital for cognitive functions like memory consolidation and mood regulation.
🤔Why you need to know:
Each stage plays a different role in maintaining overall health and well-being. Here are some of the factors affecting REM and Non-REM sleep:
(Continue reading)
1. Substances:
Caffeine: Consuming caffeine, especially in the afternoon or evening, can reduce the amount of deep non-REM sleep (N3) and delay the onset of REM sleep.
Alcohol: While alcohol may initially help with falling asleep, it disrupts the sleep cycle, reducing REM sleep and leading to fragmented sleep.
Cannabis: Cannabis use can reduce REM sleep, especially if used regularly. This might decrease dreaming and alter the natural sleep cycle.
Nicotine: Nicotine is a stimulant that can delay sleep onset and reduce overall sleep quality, impacting both REM and non-REM stages.
2. Lifestyle Choices:
Exercise: Regular physical activity can enhance both REM and non-REM sleep. However, intense exercise close to bedtime might make it harder to fall asleep.
Stress and Anxiety: High levels of stress and anxiety can lead to difficulty falling asleep and staying asleep, affecting both REM and non-REM sleep stages.
Diet: Heavy meals or high sugar intake before bed can disrupt sleep patterns. Foods rich in tryptophan, like turkey and bananas, can promote better sleep.
3. Environmental Factors:
Light Exposure: Exposure to blue light from screens before bedtime can suppress melatonin production, delaying sleep onset and reducing REM sleep.
Temperature: A cool, comfortable room temperature supports better sleep. Too hot or too cold environments can disrupt both REM and non-REM sleep stages.
Noise: A quiet environment is crucial for uninterrupted sleep. Noise disturbances can lead to fragmented sleep, affecting all sleep stages.
Recognizing the importance of each sleep stage can help you make informed decisions to enhance your sleep and overall health.
🧠Trivia:
Some animals, like dolphins, have the ability to sleep with one half of their brain while the other half remains awake
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