Sleep Fundamentals
March 14, 2023
Author: Lily Lev
Editor: Lexie Meltzer
Sleep is a vital part of our daily routine. While sleeping, our bodies manage hormones, repair muscles, sort memories, build up our immunity, regulate metabolism, and so much more. It is recommended that adolescents get 8-10 hours of sleep per night, which often takes the backburner for college students who stay up into early hours of the morning cramming for exams or partying.
We go through four to six sleep cycles each night, lasting about 90 minutes each cycle. Within each cycle, there are four stages of sleep: N1, N2, N3, and REM, with N1 only occurring once at the beginning of the night.
In the first stage of sleep, lasting 1-7 minutes, a person falls asleep. It is the lightest stage of sleep, and a person can easily be awoken. The second stage (10-25 minutes) is also categorized by light sleep, but the body becomes more relaxed, heartbeat and breath slow, and body temperature drops. The third stage is the last stage of non-REM sleep, and is known as the “deep sleep phase.” During this time, which lasts 20-40 minutes, it is hard to be awoken, as the body is fully relaxed and the brain is working hard to send signals through the body to strengthen the immune system, recover from exercise and daily function, and improve creativity. The final stage of sleep is known as REM, which can range from 10-60 minutes. This is the brain’s most active state and is a crucial phase for cognitive development. Dreams are most vivid during REM sleep due to this increased brain activity. It is, therefore, crucial to get enough uninterrupted sleep to allow the body to cycle through these stages for physical and mental health and stability.
How to get the most out of your sleep:
Limit caffeine intake late in the day.
Limit alcohol consumption. Even if you fall asleep easily after a night of drinking, sleep quality is significantly reduced.
Get off your devices! Screen time right before bed is detrimental to sleep quality because the blue light from devices inhibits melatonin secretion.
View sunlight within 30-60 minutes of waking up. This will help “kick start” your circadian rhythm and enhance your sleep later that night!
Works Cited
Jansen, E. (2020, March 2). Sleep 101: Why sleep is so important to your health: The pursuit: University of Michigan School of Public Health: Adolescent Health: Child Health: Chronic Disease: Epidemic: Mental Health: Obesity. The Pursuit | University of Michigan School of Public Health | Adolescent Health | Child Health | Chronic Disease | Epidemic | Mental Health | Obesity. Retrieved February 14, 2023, from https://sph.umich.edu/pursuit/2020posts/why-sleep-is-so-important-to-your-health.html
Stages of sleep: What happens in a sleep cycle. Sleep Foundation. (2023, January 26). Retrieved February 14, 2023, from https://www.sleepfoundation.org/stages-of-sleep
Image: Julia Bonanno
