Did you know that there are 4 stages of sleep?
Falling Asleep & Non- REM Stage 1 sleep- This is the stage when you become drowsy, but your muscles are still active & you may still open your eyes. During this stage you are still very easily disturbed by things happening around you and are able to hear conversations.
Stage 2- This is the stage at which you get your first definite sleep. 45-50% of your total sleeping time occurs in this stage, meaning that this is the stage you will be in more than any other during your time asleep.
Stage 3- Deep Sleep- Your brain is the least active during this stage as well as breathing, heart rate, blood pressure & your body temperature dropping to the lowest level. You become almost completely unresponsive to outside stimuli. 20-25% of your sleep comprises of stage 3 sleep but if you happen to wake up during this stage, this can lead to you waking feeling confused & bewildered- Sleep inertia.
REM Sleep- In contrast to the other stages of sleep where your body generally slows down, this stage sees your blood pressure, heart rate & metabolism all increase to somewhere close to a level that it would be when you're awake. This is also the stage of sleep in which you will dream. From the age of 2 until adulthood, 20-25% of sleep will be REM but once you reach adulthood, this % decreases by around 0.6% per decade of your life.
These stages of sleep make up a multi stage process which occurs throughout the night but you don't just progress from 1-4 and then wake up. In fact, what happens is that during the first 70-100 minutes of sleep, you will cycle through all 4 stages, then the stages repeat in loops which will last around 90-120 minutes each.
First cycle-
Stage 1, Stage 2, Stage 3, Stage 2, REM
Following Cycles (Either)-
Stage 2, Stage 3, Stage 2, REM
OR
Stage 1, Stage 2, Stage 3, Stage 2, REM
As you go through each cycle though, time in stage 3 sleep will decrease whilst time in REM sleep increases- This means that the first half of your sleeping time is the time which helps rejuvenate mental abilities & your feeling of being revitalised and then the final half is the time which appears to be the most important when it comes to learning & development of new skills.
Tips To Improve Your Sleep
Switch Off TV's, Tablets, Computers & Mobile Phones at least an hour before bedtime to reduce blue light interaction as this can alter the release of Melatonin (The hormone which regulates your sleep-wake cycles)
Set A Routine- Keeping your sleeping times fairly consistent (even at weekends!) allows your circadian rhythm to prepare your body for sleep at roughly the same time each day. Having a set sleep schedule allows you wind down, reducing the causes of sleep disturbance. Reading or writing in a journal/creating a to-do-list for the following day allows you to empty your mind rather than stimulating it by watching tv shows/movies or playing video games.
Comfortable Sleeping Environment- The recommended temperature for your room to be is 16-19 degrees; this allows your core temperature to drop naturally to optimum temperature for a good night's sleep. Make sure that your bedroom is dark as light inhibits the secretion of Melatonin, so invest in some good curtains or a blind to block out light. Your mattress, bedding & pillows should be comfortable, made from natural materials and keep you warm, but not too hot.
Eat Magnesium Rich Foods- Magnesium can help reduce the levels of the stress hormone Cortisol as well as relaxing smooth muscles. Foods which are rich in this nutrient are spinach, chickpeas, salmon, avocado, figs & kale to name a few so make sure these are included in your diet to aid good quality sleep. It can be difficult to get enough magnesium through the diet though so supplementation is an option (see below)
Eat Melatonin Boosting Foods- To produce the hormone Melatonin, the body needs an amino acid called Tryptophan, which can be found in foods such as chicken, turkey, seeds & nuts like almonds so try to include these foods in your evening meal whenever possible to aid sleep.
Exercise- A positive impact on sleep can be made by undertaking exercise during the day dependant on type of exercise and time between exercise & sleep. If you exercise in the evening though, it may be having the opposite effect on your sleep due to the effect exercise has on the stress hormones in your body.
My Favourite Products For Aiding Good Quality Sleep
BetterYou Magnesium Sleep Mineral Lotion- " BetterYou™ Magnesium Sleep Lotion delivers an expertly blended combination of Magnesium Chloride, to help relax tired muscles and Lavender and Chamomile, to slow sensory activity and quieten the mind. Together they promote a restful night’s sleep."
BetterYou MagnesiumOil Goodnight Spray-
" BetterYou™ MagnesiumOil Goodnight spray combines essential magnesium with Chamomile, Bergamot and Clary Sage to soothe the senses while calming and relaxing the body. A simple and scientifically proven method of magnesium supplementation.
Naturally aids restful sleep, relieves muscle tension and reduces symptoms of RLS (Restless Legs Syndrome), instantly relaxes the senses."
Sainsburys Bedtime Infusion Tea Bags- A naturally caffeine-free blend of camomile, lemon balm and valerian root, with lavender, rose and jasmine petals .
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