Sleep Stages: NREM and REM

Stages of Sleep

Sleep consists of two main stages: Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM) sleep.

NREM Sleep

• Divided into three stages:
  1. Stage 1: Transition from wakefulness to sleep, characterized by slow eye movements and a decrease in body temperature.
  2. Stage 2: Body temperature cools, heart rate slows, and body prepares for deeper sleep.
  3. Stage 3: Deep sleep, also known as slow-wave sleep, where brain waves slow down significantly.

REM Sleep

• Characterized by:
  • Rapid eye movements
  • Increased brain activity, similar to when awake
  • Vivid dreams
  • Paralysis of the muscles to prevent acting out dreams

Sleep Cycles

• A full sleep cycle typically lasts around 90-120 minutes
• Each cycle consists of NREM stages 1-3, followed by REM sleep
• Most people experience 4-6 sleep cycles per night

Functions of Sleep

• Memory Consolidation: Sleep helps process and strengthen memories
• Physical Restoration: Sleep gives the body a chance to repair and regenerate tissues, build bone and muscle, and strengthen the immune system
• Hormone Regulation: Sleep influences the balance of various hormones, including insulin, growth hormone, and hormones that regulate appetite and metabolism
• Emotional Well-being: Sleep helps regulate emotions and reduce stress

Sleep Disorders

• Insomnia: Difficulty initiating or maintaining sleep
• Sleep Apnea: Pauses in breathing during sleep
• Narcolepsy: Excessive daytime sleepiness and sudden attacks of sleep
• Restless Leg Syndrome: Uncomfortable sensations in the legs during sleep

Tips for Improving Sleep

• Establish a Consistent Sleep Schedule
• Create a Sleep-Conducive Environment (dark, quiet, cool)
• Avoid Stimulating Activities Before Bedtime
• Avoid Caffeine and Electronics Before Bedtime
• Exercise Regularly, But Not Before Bedtime

Stages of Sleep

• NREM (Non-Rapid Eye Movement) sleep is divided into three stages:
• Stage 1: transition from wakefulness to sleep, slow eye movements, and decreased body temperature
• Stage 2: body temperature cools, heart rate slows, and body prepares for deeper sleep
• Stage 3: deep sleep (slow-wave sleep), brain waves slow down significantly
• REM (Rapid Eye Movement) sleep is characterized by:
  • Rapid eye movements
  • Increased brain activity (similar to when awake)
  • Vivid dreams
  • Paralysis of muscles to prevent acting out dreams

Sleep Cycles

• A full sleep cycle typically lasts 90-120 minutes
• Each cycle consists of NREM stages 1-3, followed by REM sleep
• Most people experience 4-6 sleep cycles per night

Functions of Sleep

• Memory Consolidation: process and strengthen memories
• Physical Restoration: repair and regenerate tissues, build bone and muscle, and strengthen immune system
• Hormone Regulation: influence balance of various hormones (insulin, growth hormone, appetite and metabolism hormones)
• Emotional Well-being: regulate emotions and reduce stress

Sleep Disorders

• Insomnia: difficulty initiating or maintaining sleep
• Sleep Apnea: pauses in breathing during sleep
• Narcolepsy: excessive daytime sleepiness and sudden attacks of sleep
• Restless Leg Syndrome: uncomfortable sensations in legs during sleep

Tips for Improving Sleep

• Establish a Consistent Sleep Schedule
• Create a Sleep-Conducive Environment (dark, quiet, cool)
• Avoid Stimulating Activities Before Bedtime
• Avoid Caffeine and Electronics Before Bedtime
• Exercise Regularly, But Not Before Bedtime

This quiz covers the different stages of sleep, including NREM and REM sleep. Learn about the characteristics of each stage, from transition to deep sleep.