What is a sleep cycle?
NREM has three stages: N1, N2, and N3.
The sleep cycles are regulated by your body’scircadian rhythm, a 24-hour cycle primarily influenced by light and darkness.
This stage typically lasts one to five minutes and makes up about 5% of the total sleep cycle.
Alpha waves are one of the primary brain waves associated with the N1 sleep stage.
Alpha waves are the brain waves present when you’re awake but relaxed.
As you enter the N1 stage of sleep, low-amplitude mixed-frequency(LAMF) activity replaces alpha waves5.
As LAMF takes over, it transitions your body and mind from awake to asleep.
During this stage, your breathing remains regular, and your muscles start to relax.
Sleep spindles and K-complexes are present during N2 sleep5.
Sleep spindles are boosts of brain activity that may contribute tomemory retention6.
K-complexes are long delta waves that contribute tomemory consolidation7.
In a typical sleep cycle, your first N2 stage lasts about 25 minutes.
The stage then becomes slightly longer with each cycle throughout the night.
N2 sleep makes up about 45% of your total sleep cycle.
This stage is whendelta waves are present5, putting the brain and body into a deep relaxation.
N3 is also when the body repairs tissues, builds muscle, and strengthens the immune system.
Beta waves arepresent during REM5, similar to when you’re awake.
REM sleep is considered the deepest stage of sleep.
REM sleep also contributes tomemory consolidation10, which is how the brain converts short-term memories into long-term memories.
Nutrition
Caffeine and alcohol aren’t the only culprits when it comes to messing up your sleep.
Give yourself a bedtime
Sleep is a habitand consistency is key.
Many experts also recommend leaving devices like phones and tablets outside the bedroom.
Another tip: Keep the bedroom for sleeping, not for television, work, hobbies, or meals.
