Quick Summary:
- Sleep Stages: There are 3 stages of sleep: light, deep, and REM. Each stage has a unique function in restoring both physical and mental health.
- Adults require 7-9 hours of sleep per night, with 15–25% needed for REM sleep, 50–60% for light sleep, and 20–25% for deep sleep.
- Optimizing Sleep: A consistent sleep schedule, less screen time, stress reduction, and a comfortable sleeping environment improve the quantity and quality of sleep.
Human health depends on sleep, which affects every aspect of life, including cognitive and physical health. But not every stage of sleep is the same.
The 3 sleep phases (deep, light, and REM) all have critical roles in memory retention, emotional stability, and physical restoration.
But, what quantity of each kind is required?
Well, in this article, we will explore the main stages of sleep and how much you need for each of them. We will also offer advice on how to get the most out of your sleep for general well-being.
Understanding the Stages of Sleep
There are 3 stages of sleep (deep, light, and REM), let’s talk about them in more detail.
1- Light sleep
Light sleep is the transition stage between wakefulness and deeper stages of sleep, it makes up the majority of your sleep duration and contributes to maintaining overall sleep quality.
Your body relaxes and your brain continues to function during light sleep, but you won’t entirely recover like when you do during deep sleep.
2- Deep Sleep
Deep sleep is the most regenerative stage of sleep, also called slow-wave sleep. It helps you strengthen the immune, muscular repair, and physical recovery.
In this phase, the brain becomes much less active, allowing the body to repair itself. The average adult needs 1 to 2 hours of deep sleep every night.
3- REM Sleep
Rapid Eye Movement (REM) sleep where dreaming mostly happens during this stage. It is necessary for emotional control, memory consolidation, and mental healing.
There is a temporary paralysis and an increase in brain activity. REM sleep usually happens in cycles, lasting longer as the night goes on.
Further reading:
How Much Deep, Light, and REM Sleep Do You Need?
A healthy sleep cycle consists of 15–25% deep sleep, 50–60% light sleep, and 20–25% REM sleep. We will discuss this in detail.
How much deep sleep do you need?
The majority of adults need between 1.5 and 2 hours of deep sleep which equals 4 to 6 sleep cycles per night. Immune system performance, tissue growth, and physical healing all depend on deep sleep.
As people age, the need for deep sleep may diminish since older people typically spend less time in this stage of sleep than younger adults.
How much Light sleep do you need?
Around 50–60% of your night is spent in light sleep, making it the largest part of your overall sleep.
This stage promotes overall sleep continuity and aids in the transition between the other sleep stages.
Since light sleep is a normal part of the sleep cycle, there is no specific amount needed, but it is essential for the overall structure and stability of sleep.
Disruptions during light sleep may prevent you from reaching deeper stages of sleep.
How much REM sleep do you need?
According to science REM sleep typically takes up 20–25% of your whole sleep time. This is equivalent to 90 minutes to 2 hours of REM sleep for an adult obtaining 7-8 hours of sleep per night.
For mental processes including learning, emotion control, and consolidation of memories, REM sleep is essential.
REM sleep periods increase as the night goes on, and disturbances can have a detrimental effect on a person’s emotional and mental wellness.
Are you getting enough deep sleep, how do you know?
For general well-being and physical recovery, deep sleep is necessary. These indicators will assist you in determining whether you’re receiving enough deep sleep:
- Waking up refreshed, energized, and alert.
- Very little turning and tossing in the night.
- Consistently sleeping 7-9 hours.
- Little to no need for afternoon naps.
- Less need for stimulants or coffee.
- Less morning headaches or fatigue.
- Not waking up a lot at night.
- Stable levels of energy all day long.
- Fall asleep fast and wake a few awakenings.
2 Factors that affect your sleep cycle
1- The Effects of Bleep Deprivation:
- Memory loss and cognitive decline.
- Greater risk of conditions including obesity and heart disease.
- Unstable emotions and increased tension.
2- Age, way of life, and medical conditions:
- Lifestyle choices (e.g., caffeine, blue light) can affect sleep.
- As people age, their sleep patterns shift.
- Chronic pain and sleep apnea are two medical disorders that might interfere with sleep.
How to achieve a balanced sleep cycle
Achieving a normal sleep cycle involves techniques to enhance your sleep’s amount and quality. The following tips can assist you in creating and sustaining a regular sleep schedule:
- Maintain Your Schedule: Stick to a regular bedtime and wake-up time daily.
- Before going to bed, do some calming activities.
- Reduce Screen Time: Put away your devices an hour before bed.
- Maximize the room by keeping it calm, dark, and cool.
- Keep Attention on Your Intake: Before bed, avoid heavy meals, and coffee.
- Exercise regularly, but try not to exercise too close to bedtime.
- Handle Stress: For stress relief, use breathing exercises.
Further reading:
- Your Sleep Environment Checklist [For Healthier Sleep]
- How to sleep better at night naturally [10 Proven Methods]
Conclusion
It’s critical to understand the amount of deep, light, and REM sleep required for optimum health.
A healthy sleep cycle is crucial, consisting of 15–25% deep sleep for restoration, 50–60% light sleep for memory, and 20–25% REM sleep for mental and emotional well-being.
Every stage has a distinct impact on wellbeing.
Making enough sleep a priority enhances happiness, memory, and general physical wellness.