Sleep is one of the most important functions of the human body. Without it, sleep deprivation can occur and impact your daily life. Sleep is essential as it allows us to rest, repair, and recharge for the next day. Most adults should get at least seven to nine hours of sleep each night. Consistent sleep and wake times are essential for quality sleep. The amount of sleep you get is extremely important. However, the quality of sleep is just as essential. Over the night, you go through several sleep stages. Some parts are more important than others. So, what is core sleep? A guide to sleep stages can be found below to help you get a better night’s rest.
What Is Core Sleep? A Guide to Sleep Stages
Everyone has those nights where they sleep enough hours but still do not feel rested when they wake up. If you experienced this, you may have had poor core sleep. Core sleep is the deepest and most important stage of sleep. Core sleep includes slow-wave sleep and rapid eye movement sleep. Slow-wave sleep is also referred to as deep sleep, and rapid eye movement is often referred to as REM sleep.
Core sleep is what helps your body and mind function properly. It is necessary for muscle and tissue repair, regulating hormones and brain function, and strengthening the immune system. It is also helpful in consolidating memories and processing emotions. These are essential reparative processes that ensure that you are mentally and physically healthy when you wake up.
Core sleep occurs during the first few hours of the night. Depending on the specific person, it can last between five to six hours. People who struggle to stay asleep often feel more tired as their core sleep is interrupted. If you wake up multiple times during the night or cannot sleep for more than a few hours at a time, your core sleep is likely impacted. The drawbacks of not getting enough core sleep are serious. Mood swings and poor concentration are common immediate problems. However, it can lead to long-term health issues and chronic illness.
A Guide To Sleep Stages
Sleep occurs in four different stages and is referred to as a sleep cycle. Each cycle should last around 90 minutes, but this can vary from person to person. Depending on how long you sleep, these cycles can repeat multiple times. Consider the following sleep stages and their respective functions.
Stage 1: Wake
The first stage of sleep is the lightest and occurs as you are drifting off to sleep. It is known as NREM 1, specifically non-rapid eye movement sleep 1. It lasts just a few minutes as you begin to move from being awake into sleep. Your muscles begin to relax, and your brain waves slow down. You can easily wake up from this stage, especially if you are a light sleeper. Many people use sound machines or put on white noise to avoid getting distracted as they drift off to sleep.
Stage 2: Light Sleep
The second stage of sleep is still considered light sleep. It is known as NREM 2, specifically non-rapid eye movement sleep 2. During this stage, your body temperature drops, and your heart rate slows down. When the brain is scanned during this stage, it shows activity referred to as sleep spindles. These short bursts of activity are essential in memory processing. Stage 2 makes up roughly half of your sleep time if you have healthy sleep cycles. It is a smooth transition between light sleep and deep sleep.
Stage 3: Deep Sleep
The third stage of sleep is deep sleep, which is one of the most important stages. It is known as NREM 3, specifically non-rapid eye movement sleep 3, or slow-wave sleep. During this stage of sleep, your brain waves slow down significantly. Your body is able to move into restorative functions. This includes repairing muscles and tissues, releasing growth hormones, and strengthening your immune system. Poor sleep at this stage can leave you feeling weak and tired. You may also be more prone to illness.
Stage 4: Rapid Eye Movement Sleep
The fourth and final stage in the sleep cycle is rapid eye movement sleep. It is referred to as rapid eye movement sleep, which occurs when the eyes make quick movements beneath the eyelids. During this stage of sleep, the brain becomes highly active, and many people experience dreams. The functions that occur during this stage of sleep are highly important. It is responsible for processing emotions and memories, enhancing learning and creativity, and regulating mood. This stage of sleep can last up to an hour. Waking up during this stage of sleep can leave you feeling groggy even if you have slept enough hours.
Who Needs More Sleep?
Most adults need seven to nine hours of sleep each night. However, some people may require more sleep than others. If any of the following apply to you, consider moving your bedtime a little earlier.
Level of Physical Activity
Athletes and people who work out intensely generally need more sleep. This is necessary to support muscle recovery, tissue repair, and overall performance. Strenuous exercise causes stress on your body. Deep sleep is necessary to release growth hormones and repair cells. Depending on the level of intensity, ten hours may be necessary for recovery and performance.
Menstrual Cycle and Pregnancy
Hormonal changes can increase the need for sleep. This is common during pregnancy and a woman’s menstrual cycle. Many women experience fatigue before and during their period. This is due to symptoms such as cramps, headaches, and backaches. Rising progesterone levels also contribute to the need for additional sleep. Pregnancy also involves higher levels of progesterone, which promotes drowsiness. Each person is different, but women who are pregnant or on their period may need up to ten or more hours of sleep each night.
Illness
Getting sick increases the need for sleep. Whether it is an infection or illness, the immune system is working overdrive to get you back to health. Sleep produces cytokines, which are proteins that help combat inflammation and infection. This helps boost your immune system and heal your body. If you are sick, your body is focused on recovery and sleep is critical for optimal recovery. Depending on the type of illness you have and your health, those who are sick can sleep more than 12 hours a day.
Mental Health Issues
Mental health issues commonly impact sleep quality and duration. This includes chronic stress, anxiety, and depression. Sometimes, mental health issues can cause insomnia. However, others experience extreme fatigue and require much more sleep. Addressing the issue right away is important, as chronic sleep issues can impact your overall quality of life.
Work Schedule
Certain jobs require demanding schedules, which can impact sleep. Those who work the night shift, swing shift, or travel frequently often need additional sleep. The negative impact of their schedules can cause extreme fatigue. Alternatively, those with major cognitive workloads require additional sleep as well. Lawyers, doctors, and other professionals may require additional sleep due to the mental strain that comes with their profession.
What Is Sleep Deprivation?
Sleep deprivation occurs when a person consistently fails to get enough high-quality sleep. This leads to serious health consequences. The amount of sleep each person needs can vary. Most people need at least seven to nine hours of sleep each night. Sleep deprivation happens when you do not get enough sleep.
Causes of Sleep Deprivation
There are several causes of sleep deprivation. Consider the following and seek help if you are struggling with sleep.
Poor Sleep Habits
Your sleep routine plays a huge part in the amount and quality of sleep you get. Going to bed too late, having an irregular sleep schedule, or consuming caffeine or alcohol before bedtime can disrupt sleep patterns. Using screens at night can also impact your ability to fall asleep with ease.
Mental Health
Stress and anxiety are highly common. When left unaddressed, they can cause several health issues. They impact your mental health in particular. Issues with work, personal relationships, parenting difficulties, and finances are common causes of anxiety. These can keep you up at night and exacerbate your physical and mental health issues.
Irregular Work Schedules
Sleep deprivation is common among those who have irregular work schedules. Swing or night shifts, excessively long work hours, and traveling across different time zones can severely impact your sleep. This can lead to sleep deprivation and other unwanted health issues.
Certain Medical Conditions
There are several medical conditions that can cause sleep deprivation. Sleep disorders are a common cause, including insomnia, sleep apnea, and restless leg syndrome. Other medical conditions include chronic pain, acid reflux, and respiratory illnesses can also interfere with your sleep. Leaving these issues unaddressed will not only impact your sleep but can exacerbate your health issues.
Symptoms of Sleep Deprivation
One bad night of sleep can be fairly easy to recover from. However, several nights of chronic sleep issues can impact your daily life. This includes your personal and professional life, as it can impact your productivity, mood, and concentration. The short-term effects of sleep deprivation include fatigue, daytime drowsiness, mood swings, irritability, impaired judgment, slower reaction times, and memory issues.
If left untreated, sleep deprivation can cause serious long-term health issues. This includes heart disease, high blood pressure, obesity, mental health issues, and a weakened immune system. If you struggle falling asleep, staying asleep, or feeling rested when you wake up, it is important to contact a sleep specialist. They can assess your symptoms and create a customized treatment plan based on your unique needs.
When to Contact a Sleep Specialist
Many people suffer from occasional sleep issues. This is normal and can be addressed with a good night’s sleep the next night. However, chronic sleep deprivation requires intervention. Below are some of the common indications that it is time to contact a sleep specialist.
- Feeling exhausted daily, even after getting seven to nine hours of sleep
- Struggling to fall asleep or stay asleep throughout the night
- Struggling to stay awake during the day or have to take frequent naps
- Snoring loudly or experiencing pauses in breathing while sleeping
- Experiencing mood swings, memory issues, other mental health problems
Treatment for Sleep Issues
The type of treatment that is right for you depends on your symptoms and current health. Common causes of sleep issues are insomnia, sleep apnea, restless leg syndrome, and narcolepsy. Each requires a customized approach to treatment. The root cause of the issue must be treated to address your sleep issues. Below are some of the common treatment options for sleep-related issues.
Continuous Positive Airway Pressure (CPAP)
If the cause of your sleep issues is sleep apnea, a CPAP device is a great treatment option. The device is effective in keeping your airways open while you sleep. This prevents airway interruptions that disrupt your sleep.
Medications
In some cases, medication is a beneficial treatment option. Sleep aids can provide short-term relief. They can help you fall asleep, stay asleep, or both, depending on your sleep issues. These should be used in conjunction with a healthy sleep routine to promote quality sleep.
Lifestyle Changes
Lifestyle changes can promote better sleep. Creating a healthy sleep routine is important. This includes winding down before bed, avoiding screens, and participating in relaxing activities. This may include meditation, yoga, stretching, or reading a book. Starting your sleep routine at the same time every night is essential. Avoid deviating more than one hour to create a consistent routine.
Customized Treatment Approach
Each patient is uniquely different. Because of that, a customized approach may include one or more of the aforementioned treatment options. It is important to work closely with a sleep specialist to address your sleep issues. If one treatment option is not working, the plan can be adjusted to meet your unique needs.
Sleep Specialist
If you struggle with sleep, contact the team at Sleep MD today to schedule an appointment!
