Sleep Stages: NREM and REM Sleep

Sleep Stages

• Non-Rapid Eye Movement (NREM) Sleep:
  • Stage 1: Transition from wakefulness to sleep, characterized by slow eye movements and a relaxed brain
  • Stage 2: Body temperature cools, heart rate slows, and brain waves slow down
  • Stage 3: Deep sleep, slow delta brain waves, and difficult to wake up
• Rapid Eye Movement (REM) Sleep:
  • Characterized by rapid eye movements, increased brain activity, and vivid dreams
  • Brain waves similar to those during wakefulness

Sleep Cycles

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

Sleep Functions

• Memory Consolidation: Processing and strengthening memories during sleep
• Clearing Waste: Removal of toxins and waste products from the brain during sleep
• Hormone Regulation: Release of hormones that help with growth, development, and appetite regulation
• Immune System Regulation: Regulation of the immune system and inflammation response

Sleep Disorders

• Insomnia: Difficulty falling or staying asleep
• Sleep Apnea: Pauses in breathing during sleep
• Narcolepsy: Excessive daytime sleepiness and sudden attacks of sleep
• Restless Leg Syndrome: Uncontrollable leg movements during sleep

Sleep Recommendations

• Adults: 7-9 hours of sleep per night
• Teenagers: 8-10 hours of sleep per night
• Children: 9-11 hours of sleep per night
• Establish a Bedtime Routine: Consistent sleep schedule and relaxing bedtime habits

Sleep Stages

• NREM Sleep:
  • Comprises stages 1-3, characterized by decreasing brain activity and increasing difficulty to wake up
  • Stage 1: Transition from wakefulness, slow eye movements, and relaxed brain
  • Stage 2: Cooling body temperature, slowed heart rate, and slowed brain waves
  • Stage 3: Deep sleep, slow delta brain waves, and difficulty to wake up
• REM Sleep:
  • Characterized by rapid eye movements, increased brain activity, and vivid dreams
  • Brain waves similar to those during wakefulness

Sleep Cycles

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

Sleep Functions

• Memory Consolidation: Processing and strengthening memories during sleep
• Clearing Waste: Removal of toxins and waste products from the brain during sleep
• Hormone Regulation: Release of hormones that help with growth, development, and appetite regulation
• Immune System Regulation: Regulation of the immune system and inflammation response

Sleep Disorders

• Insomnia: Difficulty falling or staying asleep
• Sleep Apnea: Pauses in breathing during sleep
• Narcolepsy: Excessive daytime sleepiness and sudden attacks of sleep
• Restless Leg Syndrome: Uncontrollable leg movements during sleep

Sleep Recommendations

• Adults: Need 7-9 hours of sleep per night
• Teenagers: Need 8-10 hours of sleep per night
• Children: Need 9-11 hours of sleep per night
• Establish a Bedtime Routine: Consistent sleep schedule and relaxing bedtime habits for better sleep quality

Understand the different stages of sleep, including Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM) sleep, and their characteristics.