Sleep cycle stages: Chart, durations, and how to improve ...

There are four sleep cycle stages in total, including light sleep, deep sleep, and rapid eye movement (REM). Learn how they affect the body. 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scleweakness—oftencausespeopletogostraightintoREMsleep,skippingthefirstthreestages.PeoplewithsleepapneamaystruggletogetasmuchdeepsleepandREMsleepduetobreathingdifficulties.StressandmentalhealthconditionsStressandanxietycancausesleepfragmentation.Thismaybethebody’swayofpreparingfordanger,makingiteasierforapersontowakeup.Howmuchsleepdopeopleneed?Theamountofsleeppeopleneedvariesdependingontheirage.Sleepdurationrequirementsmayalsovaryslightlyfrompersontoperson.TheCentersforDiseaseControlandPrevention(CDC)providethefollowingrecommendationsforsleepdurationbyagegroup.AgeTotalsleepamountperday0–3months14–17hours4–12months12–16hours,includingnaps1–2years11–14hours,includingnaps3–5years10–13hours,includingnaps6–12years9–12hours13–18years8–10hours18–61years7hoursormorepernight61–64years7–9hours64+7–8hoursChronicsleepdeprivationcanincreasetheriskofhealthconditions,suchashighbloodpressure,diabetes,anddepression.ImprovingsleepqualityIfapersonnoticesthattheydonotfeelrefreshedwhentheywakeupinthemorningorthattheyexperiencefrequenttirednessduringtheday,theymaynotbegettinggoodqualitysleep.Thiscanoccurevenifthepersonsleepsforaproperamountoftimeeachnight.Inmanycases,sleepqualitycanimprovewithlifestylechanges.Theseinclude:developingormaintainingaregularscheduleforsleepingandwaking,includingonweekendsusingthebedorbedroomonlyforsleepandsex,ifpossiblereducingcaffeineandalcoholconsumption,particularlyintheeveninggettingexposuretonaturallightduringdaytimeorusingalighttherapydevicereducingexposuretobluelight,suchasinphones,computers,andotherdevices,beforebedmakingtimeeacheveningtorestandrelax,avoidingsourcesofstressLowsleepqualitycanalsobeasideeffectofcertainmedications,drugoralcoholoveruse,mentalhealthconditions,hormoneimbalances,andsleepdisorders.Ifanyoftheseisaconcern,itisbesttospeaktoadoctor.WhentoseeadoctorIfapersonsuspectstheyarenotsleepingwellandiflifestylechangesdonothelp,theymaybenefitfromspeakingtoadoctor.Adoctorcanhelpassessaperson’ssymptomsanddeterminewhethertheyhaveasleepdisorderoranotherunderlyingconditionthatcouldbeloweringtheirsleepquality.Possiblesymptomsofasleepdisorderinclude:chronicfatiguedaytimesleepinessirritabilityandmoodchangestroubleconcentratingormakingdecisionssleepwalkingorsleeptalkingteethgrindingorjawclenchingdepressionoranxietySummaryTherearefoursleepcyclestages,beginningwithlightsleepandendingwithREMsleep.Eachstagehasadifferenteffectonthebody,andeachisimportantforsleepquality.Manyfactorscanalterthestagesofsleep,includingstress,caffeine,andcertainmedications.Whathelpsimprovesleepqualitywillvaryfrompersontoperson.Insomecases,lowerqualitysleepmayresultfromaging,whileinothers,itmaystemfromasleepdisorder.Ifapersonhastriedvariousmethodsforimprovingtheirsleepanddoesnotfindanyrelief,theycanconsiderseekinghelpfromadoctororsleepspecialist.LastmedicallyreviewedonNovember29,2020MentalHealthSeniors/AgingSleep/SleepDisorders/Insomnia6sourcescollapsedMedicalNewsTodayhasstrictsourcingguidelinesanddrawsonlyfrompeer-reviewedstudies,academicresearchinstitutions,andmedicaljournalsandassociations.Weavoidusingtertiaryreferences.Welinkprimarysources—includingstudies,scientificreferences,andstatistics—withineacharticleandalsolistthemintheresourcessectionatthebottomofourarticles.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.Brainbasics:Understandingsleep.(2019).https://www.ninds.nih.gov/disorders/patient-caregiver-education/understanding-sleepEbrahim,I.O.,etal.(2013).AlcoholandsleepI:Effectsonnormalsleep[Abstract].https://onlinelibrary.wiley.com/doi/abs/10.1111/acer.12006Externalfactorsthatinfluencesleep.(2007).http://healthysleep.med.harvard.edu/healthy/science/how/external-factorsPatel,A.K.,etal.(2020).Physiology,sleepstages[Excerpt].https://pubmed.ncbi.nlm.nih.gov/30252388/Sleepandsleepdisorders.(2020).https://www.cdc.gov/sleep/index.htmlWhataresleepdisorders?(2020).https://www.psychiatry.org/patients-families/sleep-disorders/what-are-sleep-disordersFEEDBACK:MedicallyreviewedbyJanetHilbert,MD—WrittenbyStephCoelhoonNovember29,2020LatestnewsHowsoundandelectricalbodystimulationcouldhelptreatchronicpainTestosteronemaypromote'cuddling',notjustviolence,animalstudyfindsMigraine:BloodproteinscouldbeacauseandpathwayfornewtreatmentsHowthebrain's'centralalarmsystem'gathersthreatsandturnsthemintofearDietarysaltsubstitutesmaylowerriskofheartdisease,stroke,all-causedeathRelatedCoverageWhatisdeepsleep,andhowmuchofitdoyouneed?MedicallyreviewedbyDeborahWeatherspoon,Ph.D.,MSNThereareseveralstagesofsleep,andtheyareallimportant.Duringdeepsleep,thebodyrestoresvariousfunctions,includingenergyandmemory…READMOREWhatisREMsleep?Thisarticleprovidesdetailsonrapideyemovement(REM)sleep,whyweneedit,howtoensurewegetit,andhowoutsidefactorsaffectit.Learn…READMOREWhatarethebesttimestosleepandwakeup?MedicallyreviewedbyKevinMartinez,MDThebesttimetosleepandwakeupwillvaryamongindividuals,butmostadultsshouldaimtogotobedbetween8p.m.andmidnightandsleepfor7–9…READMOREHowlongistheidealnap?MedicallyreviewedbyDebraRoseWilson,Ph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