This stage is known as deep sleep, in which your eyes and muscles are fully at rest. This stage prepares you to enter into deep sleep and may last up to 25 minutes. There are occasional bursts of brain waves called sleep spindles that are believed to assist with storing your memories and shutting down your senses so your sleep won’t be interrupted. During this stage, your eye movement stops and your brain waves slow. NREM Stage Twoĭuring this stage of light sleeping, your muscles begin to relax as your body temperature drops and your heart rate and breathing slow down. If you’re woken during this stage, you may feel as if you haven’t fallen asleep at all. During this stage you’re “dozing off,” as your body and brain activity begins to slow down. This stage of light sleeping lasts five to 10 minutes. While the time spent in each stage varies the longer you’re asleep, and you might bounce between stages each night, each individual stage remains largely the same. Each cycle contains four individual stages: three that form non-rapid eye movement (NREM) sleep and one rapid eye movement (REM) sleep. Ideally, you need four to six cycles of sleep every 24 hours to feel fresh and rested. It’s important to keep an eye on these symptoms, especially if they occur daily or weekly, as shortchanging your sleep long-term can lead to a host of long-term problems, including:Īn average sleep cycle lasts about 90 minutes. Needing multiple power naps (sleeping in short periods).Struggling to stay awake when inactive (like when watching TV).So how do you know if you’re not getting enough sleep or if your grogginess from the night before is a one-time fluke? Here are some common signs and symptoms of sleep deprivation you should look out for: Symptoms and side effects of sleep deprivationĮven losing out on one or two hours of sleep can impact your mood and overall health. “But if you’re within an hour of your ideal sleep target, that’s a good goal.” Be flexible: “You won’t be perfectly consistent every night,” she says.Instead, aim to go to bed and wake up close to the same time each day. Be consistent: If you cut sleep short during the week, you won’t be able to fully make up that sleep debt on weekends.After a couple of days, turn it back another 20. Start by shifting your bedtime back by 15 or 20 minutes. Go slow: If you’re used to staying up until 2 a.m., you aren’t likely to fall asleep at 11 p.m.Wind down: Before bedtime, wind down by turning off electronic devices (aim for an hour beforehand), turning down lights and doing calming activities (like taking a warm bath, reading and relaxation) that will help your body get sleepy.Drerup offers these tips for getting the most out of your sleep schedule: Of course, developing consistent sleeping patterns to maximize these benefits can be a battle all on its own. Improving your mood and decreasing stress.Strengthening your emotional processing.When you’re sleeping, your body has the chance to rest and recover - and these restorative properties even occur on a cellular level. Sleep is a catch-all that benefits your physical, mental and emotional health. “But you still need the same amount of sleep over 24 hours, so if you’re sleeping less at night, you might need a nap during the day.” They tend to sleep more lightly and may wake earlier in the morning,” she says. “Older adults have different sleep patterns. Older adults should still aim for at least seven hours, Drerup says. One common misconception is that older adults don’t need as much sleep as they did in middle age. “We’re not very good judges of how sleep loss affects us, and most people who think they do well on little sleep would probably function better with a little more.” “There are people who are short sleepers, but it’s pretty rare,” Dr. If you think you thrive on less, you may want to reconsider. Though sleep needs vary depending on your genetics, most adults fall in the seven-to-nine-hour range. Here’s how much kids and adults need, on average according to the Centers for Disease Control and Prevention: Age “By adulthood, most healthy people need 7 to 8.5 hours,” says psychologist and sleep disorder specialist Michelle Drerup, PsyD, DBSM. As kids grow, their sleep needs decrease. The younger you are, the more sleep you need. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.
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