How long one sleep cycle

Although it is common for people in many western societies to sleep in a single consolidated block of about eight hours during the night, this is by no means the only sleep pattern. In fact, following this schedule and foregoing an afternoon nap would seem highly abnormal to many people around the world. In many cultures, particularly those with roots in tropical regions, afternoon napping is commonplace and is built into daily routines. And although the exact timing of naps is not officially scheduled, it is not uncommon for stores and government offices to close and for many activities to stop for an hour or two every afternoon.

Afternoon naptime typically coincides with a brief lag in the body's internal alerting signal. This signal, which increases throughout the day to offset the body's increasing drive to sleep, wanes slightly in mid-afternoon, giving sleep drive a slight edge.

Napping also typically happens during the warmest period of the day and generally follows a large mid-day meal, which explains why afternoon sleepiness is so often associated with warm afternoon sun and heavy lunches.

Afternoon naps for most people typically last between 30 and 60 minutes. Any longer and there is a risk of falling into deep sleep and having a difficult time waking. Following a nap, having dissipated some of the accumulated sleep drive, many people report feeling better able to stay awake and alert in the late afternoon and evening. This increased alertness typically causes people to go to bed later and generally to sleep less at night than people who do not take naps.

According to sleep experts, napping can be a good way for people who do not sleep well at night to catch up. They do caution, however, that people with insomnia may make their nighttime sleep problem worse by sleeping during the day. Otherwise, they generally recommend naps for people who feel they benefit from them.

Natural Patterns of Sleep At a Glance Sleep was once considered an inactive, or passive, state in which both the body and the brain "turned off" to rest and recuperate from the day's waking activities. Scientists have since found that the brain goes through characteristic patterns of activity throughout each period of sleep, and that it is sometimes more active when we're asleep than when we're awake.

The bad news is that during this phase, you can experience different kinds of parasomnia sleep disorders. Also let's not forget sleep-talking, bed-wetting, and night terrors.

At long last, here is when we enter deep REM, the most phantasmagorical sleep phase of them all and my personal fave. During REM sleep, our eyes make rapid movements, and our dreams run wild. What's even more fascinating is that while you're in REM sleep, your mind is painting a picture of feelings and experiences to retain.

Curious about any drawbacks of REM sleep because stage three clearly had some bummer disadvantages? Here's something interesting: During REM sleep, all of our voluntary muscles besides our eye muscles act as though they're paralyzed. But in practice, that's a really just a generous move on REM sleep's part, because otherwise, we might be provoked to reenact whatever is going on in our dreams IRL.

For this reason, stage 3 may also be called delta sleep or slow-wave sleep SWS. Experts believe that this stage is critical to restorative sleep, allowing for bodily recovery and growth. It may also bolster the immune system and other key bodily processes. Even though brain activity is reduced, there is evidence that deep sleep contributes to insightful thinking , creativity , and memory. We spend the most time in deep sleep during the first half of the night.

During the early sleep cycles, N3 stages commonly last for minutes. As you continue sleeping, these stages get shorter, and more time gets spent in REM sleep instead. At the same time, the body experiences atonia, which is a temporary paralysis of the muscles, with two exceptions: the eyes and the muscles that control breathing.

Even though the eyes are closed, they can be seen moving quickly, which is how this stage gets its name. REM sleep is believed to be essential to cognitive functions like memory, learning, and creativity. REM sleep is known for the most vivid dreams, which is explained by the significant uptick in brain activity. Dreams can occur in any sleep stage, but they are less common and intense in the NREM periods. As the night goes on, REM stages get longer, especially in the second half of the night.

While the first REM stage may last only a few minutes, later stages can last for around an hour. Sleep stages are important because they allow the brain and body to recuperate and develop. Failure to obtain enough of both deep sleep and REM sleep may explain some of the profound consequences of insufficient sleep on thinking , emotions , and physical health.

Sleepers who are frequently awoken during earlier stages, such as people with sleep apnea , may struggle to properly cycle into these deeper sleep stages. People with insomnia may not get enough total sleep to accumulate the needed time in each stage. While there is a typical pattern for sleep stages, there can be substantial individual variation based on a number of factors:. A key step is to focus on improving your sleep hygiene , which refers to your sleep environment mattress , pillow , sheets , etc.

Achieving a more consistent sleep schedule, getting natural daylight exposure, avoiding alcohol before bedtime, and eliminating noise and light disruptions can help you get uninterrupted sleep and promote proper alignment of your circadian rhythm. Addressing underlying issues may pave the way for more complete and restorative sleep cycles. Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.

She specializes in helping parents establish healthy sleep habits for children. A nighttime cough is the cold symptom most likely to interfere with sleep. Learn how to sleep with a cough…. Learn more about the causes and underlying mechanisms of REM rebound, a phenomenon in which a person temporarily experiences more….

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It is mandatory to procure user consent prior to running these cookies on your website. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.

Updated October 11, Written by Eric Suni. Medically Reviewed by Dr. If any of these is a concern, it is best to speak to a doctor. If a person suspects they are not sleeping well and if lifestyle changes do not help, they may benefit from speaking to a doctor. There are four sleep cycle stages, beginning with light sleep and ending with REM sleep.

Each stage has a different effect on the body, and each is important for sleep quality. Many factors can alter the stages of sleep, including stress, caffeine, and certain medications. What helps improve sleep quality will vary from person to person.

In some cases, lower quality sleep may result from aging, while in others, it may stem from a sleep disorder. If a person has tried various methods for improving their sleep and does not find any relief, they can consider seeking help from a doctor or sleep specialist.

During deep sleep, the body restores various functions, including energy and memory. There are several stages of sleep, and they are all important…. This article provides details on rapid eye movement REM sleep, why we need it, how to ensure we get it, and how REM sleep is affected by alcohol.

The best time to sleep and wake up will vary among individuals, but most adults should aim to go to bed between 8 p. The best nap duration varies from person to person, but experts tend to agree that 20 minutes is ideal. Learn more about how long naps should be in…. Oversleeping occurs when someone regularly sleeps for an excessive amount of time without feeling refreshed. Some underlying conditions can cause…. Sleep cycle stages and their effect on the body.

What is sleep cycle? Infographic Sleep cycle stages Influences Sleep requirements Improving sleep quality Seeing a doctor Summary During sleep, the body goes through multiple sleep cycles. What is the sleep cycle? Share on Pinterest.