Understanding Sleep Cycles and How to Get a Better Night's Sleep
Sleep is vital for overall health and wellbeing, but it’s not just about how long we sleep – it’s about the quality of sleep and the cycles our body goes through during the night. Understanding sleep cycles can help you improve your sleep quality, so you wake up feeling refreshed and rejuvenated.
What Are Sleep Cycles?
Each night, your body goes through different stages of sleep, which can be grouped into Non-REM (Rapid Eye Movement) and REM sleep. A full sleep cycle lasts about 90 minutes, and ideally, you go through several cycles each night.
Stage 1: Light Sleep
This is the transition from wakefulness to sleep, lasting only a few minutes. Your heartbeat, breathing, and eye movements slow down, and muscles relax. It’s easy to wake up during this stage.
Stage 2: Deeper Sleep
Your body temperature drops, and your heart rate slows even more. You spend more time in this stage than any other, and it prepares your body for deep sleep.
Stage 3: Deep Sleep (Slow-Wave Sleep)
This is the most restorative phase of sleep where your body repairs muscles and tissues, strengthens the immune system, and regenerates cells. It’s harder to wake up during this stage, and it’s crucial for physical recovery and immune function.
REM Sleep (Dream Stage)
This stage is essential for brain health, memory consolidation, and emotional regulation. Your brain activity increases, and most dreaming occurs during this time. Your body is essentially paralysed to prevent you from acting out your dreams.
These cycles repeat throughout the night, and missing out on any of these stages can leave you feeling groggy and unrested.
How to Get a Better Night’s Sleep
Create a Sleep Routine
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, ensuring you move through the sleep cycles efficiently.
Limit Exposure to Blue Light
Blue light from screens (phones, tablets, computers) can interfere with melatonin production, the hormone responsible for sleep. Try to avoid screens for at least one hour before bed.
Magnesium for Better Sleep
Magnesium is known to support deep, restorative sleep by activating GABA, a neurotransmitter that calms the nervous system. You can include magnesium-rich foods like spinach, almonds, and pumpkin seeds or take a supplement to enhance sleep quality.
Herbs like Zizyphus for Restfulness
Zizyphus is an ancient herb known for its sedative properties and its ability to promote relaxation. It can help you fall asleep faster and stay in a deeper state of sleep.
Avoid Stimulants
Limit caffeine, alcohol, and nicotine in the afternoon and evening. These substances can disrupt the natural flow of your sleep cycles.
Create a Calming Sleep Environment
Your bedroom should be cool, quiet, and dark to encourage better sleep. Consider blackout curtains, earplugs, or a white noise machine to create the ideal environment.
Exercise Regularly
Engaging in physical activity during the day helps you fall asleep more quickly and get deeper sleep. However, avoid vigorous exercise close to bedtime as it can have the opposite effect.
Practice Relaxation Techniques
Incorporating relaxation techniques like meditation, deep breathing, or gentle stretching before bed can help reduce stress and signal to your body that it's time to wind down.
Final Thoughts
By understanding your sleep cycles and making small adjustments to your daily habits, you can dramatically improve the quality of your sleep. Whether it’s through diet, natural remedies, or establishing a soothing bedtime routine, prioritising your sleep will help you feel your best every day.
If you need personalised advice on improving sleep quality, feel free to reach out to me at The Vital Way, as I’d be happy to help!
In happiness and health,
Amber Frankel
Nutritionist & Naturopath at The Vital Way