Sleep Stages

Useful to Know About Sleep Stages: 

Main Stages: Sleep is primarily divided into two types: Non-REM (NREM) sleep and REM (Rapid Eye Movement) sleep. These stages vary in depth and function, with each playing an important role in the body’s and brain’s recovery. 

NREM sleep: 

  1. Light sleep (N1 and N2): 
  • Transitional phases between wakefulness and deep sleep. The body starts to relax, and breathing and heart rate slow down. 
  • Usually accounts for 45-55% of total sleep time. 
  1. Deep sleep (N3): 
  • Also known as “slow wave sleep” (SWS). 
  • Crucial for physical recovery and immune function. During this phase, most of the body’s cell regeneration occurs, and muscles and tissues are repaired. 
  • Should account for 15-25% of total sleep time. 

REM sleep: 

  • Characterized by rapid eye movements and dreaming activity. 
  • Important for cognitive function, memory, and emotional regulation. During REM sleep, the brain processes information and memories from the day, making it critical for mental recovery. 
  • Should account for 20-25% of total sleep time. 

Sleep cycle: 

  • A full sleep cycle typically lasts 90-110 minutes. 
  • A typical night contains 4-6 cycles, consisting of several NREM and REM phases. 

Age-related changes: 

  • Infants have more REM sleep, which is vital for brain development. 
  • Older adults often experience less deep sleep, and REM sleep becomes shorter, which may impact both physical and mental recovery. 

Measurement: The Inspiring® smart ring uses advanced algorithms to estimate sleep stages based on heart rate, movement, and other physiological factors. These measurements provide an accurate picture of sleep patterns over time. 

Health significance: 

  • A balance between sleep stages is essential for optimal recovery and cognitive function. 
  • A lack of certain stages, such as deep sleep or REM, can negatively affect mood, concentration, and physical health. Long-term imbalances in sleep stages can lead to chronic health issues such as a weakened immune system, cognitive decline, or increased risk of cardiovascular disease. 

Tips for optimizing sleep stages: 

  1. Consistent sleep schedule: 
  • Go to bed and wake up at the same time every day, even on weekends. This helps regulate the body’s circadian rhythm and ensures an even distribution of sleep stages. 
  1. Optimal sleep duration: 
  • Aim for 7-9 hours of sleep for adults, giving the body enough time to 

complete sufficient sleep cycles. 

  1. Sleep hygiene: 
  • Keep the bedroom dark, cool, and quiet. 
  • Avoid screen time for at least an hour before bed, as blue light can disrupt melatonin production. 
  1. Physical activity: 
  • Regular exercise can increase the amount of deep sleep. 
  • Avoid intense exercise right before bed, as it may interfere with falling asleep. 
  1. Diet: 
  • Avoid large meals, caffeine, and alcohol close to bedtime. 
  • Consider a light, protein-rich snack before bed to support sleep quality. 
  1. Stress reduction: 
  • Practice relaxation techniques such as meditation or deep breathing before bed to reduce stress and promote better sleep quality. 
  1. Exposure to daylight: 
  • Get enough daylight, especially in the morning, to regulate your circadian rhythm and encourage natural melatonin production in the evening. 
  1. Avoid long naps during the day: 
  • If you need a nap, limit it to 20-30 minutes to avoid disrupting your nighttime sleep. 
  1. Gradual awakening: 
  • Use a smart alarm that wakes you during light sleep to help you feel more refreshed and reduce “sleep inertia” or grogginess upon waking. 
  1. Temperature regulation: 
  • A slight drop in body temperature can promote deep sleep. Consider a warm bath before bed to prepare your body for a cooler temperature during sleep. 
  1. Sleep position: 
  • Experiment with different sleeping positions to find the one that provides the best 

sleep quality and optimally supports your body. 

  1. Manage sleep disorders: 
  • If you suspect sleep apnea or other sleep disorders, it is important to consult a doctor for further examination and treatment. 

By understanding and optimizing your sleep stages, you can significantly improve your overall health and well-being. The Inspiring® smart ring provides valuable insights into your sleep patterns over time. Remember, while this information is useful, it is not a substitute for professional medical advice. If you have persistent sleep problems, you should consult a sleep specialist or doctor.