Potentash
  • Relationships
    • The Singlehood Series
    • Dating
    • Sex
    • Parenting
  • Lifestyle
    • Home
    • Food + Beverage
    • Fashion
    • Interviews
  • Stories
    • The Singlehood Series
    • Fiction
    • Poetry
  • Skin + Beauty
    • Skin
      • Skincare
    • Hair
      • Haircare
  • Wellness
    • Physical Health
    • Emotional Wellness
    • Mental Wellness
    • Social Wellness
    • Spiritual Wellness
  • Business
    • Business Finance
    • Personal Finance
    • Entrepreneurship
    • Investments
    • Personal Investments
  • Entertainment
    • Internet
    • Events
    • Music
    • Books
No Result
View All Result
  • Login
Potentash
  • Relationships
    • The Singlehood Series
    • Dating
    • Sex
    • Parenting
  • Lifestyle
    • Home
    • Food + Beverage
    • Fashion
    • Interviews
  • Stories
    • The Singlehood Series
    • Fiction
    • Poetry
  • Skin + Beauty
    • Skin
      • Skincare
    • Hair
      • Haircare
  • Wellness
    • Physical Health
    • Emotional Wellness
    • Mental Wellness
    • Social Wellness
    • Spiritual Wellness
  • Business
    • Business Finance
    • Personal Finance
    • Entrepreneurship
    • Investments
    • Personal Investments
  • Entertainment
    • Internet
    • Events
    • Music
    • Books
No Result
View All Result
  • Login
Potentash
No Result
View All Result
How to stop snoring

How to stop snoring

Do You Get Enough Sleep But Still Wake Up Feeling Tired? Try This Method Of Planning Your Sleep

Use the sleep cycle to help you wake up feeling refreshed.

Gloria Mari by Gloria Mari
20 March 2023
in Physical Health
Reading Time: 4 mins read
6 0
0
7
SHARES
41
VIEWS
FacebookTwitterWhatsApp

Getting a good night’s sleep is considered one of the best things you can do for your health. It’s recommended that adults get 7-9 hours of sleep. But not all nine hours are created equal. Sleep quality is important. Each stage of sleep through the night is an important part of understanding how you can wake up feeling refreshed.

What is the sleep cycle?

A full sleep cycle is made up of four stages. They are determined by brain wave activity. There is one rapid eye movement sleep (REM sleep) and three non-REM (NREM) sleep cycles.

Read also: 7 Ways To Fix Your Sleep Schedule Especially For Those With Irregular Sleep Patterns

Stage 1

The first stage is nREM or N1. It lasts about seven minutes. The body isn’t fully relaxed. Brain activity is beginning to slow and has few light changes.

Stage 2

The second stage is nREM or N2, lasting 10-25 minutes. The body drops in temperature, muscles relax further and breathing and pulse slow. The brain slows, but studies show minimal activity prevents the body from being woken up. It can last longer than 25 minutes.

Stage 3

The third stage is also nREM. This is deep sleep. It’s also known as N3, slow-wave, or delta sleep. It lasts up to 40 minutes. This is the hardest stage to wake someone from. The body relaxes a lot more. Breathing and pulse rate decrease. The brain wave activity in this stage is known as delta waves. This is why the stage is known as delta sleep. This stage is vital for body recovery and boosts immune function. Studies show that having uninterrupted and regular N3 sleep boosts creativity, cognitive function, and memory. The body remains in N3 through the first half of the night. The stages get shorter in the sleep cycle as the night continues.

Stage 4

This is REM sleep, and it lasts up to 60 minutes. Brain activity increases, closer to how active it is when you’re awake. The body also experiences temporary paralysis of the muscles. Only the eyes and muscles that control breathing remain active. This is when you experience dreams. It’s also vital for physical health, memory, creativity, and body function.

Read also: Sleep Paralysis: Causes, Symptoms And How To Deal With It

If you fall asleep at 10 pm, the N1 stage lasts up to 7 minutes. You then experience N2, N3, and N4 stages until around 11.30 pm. After this, you experience longer N2, N3, and N4 stages. If you wake up at 6 am, from around 4 am, you experience the longest N2 stage, a shorter N3 stage, and the longest N4 stage. From around 5.30 am to 6 am, experience N2 sleep until your alarm rings.

How can you ensure you wake up feeling refreshed?

The cycles can be described as light sleep, dream sleep, deep sleep then light sleep. The complete sleep cycle lasts about 90 minutes.

Dr Karan Rajan, a surgeon with the National Health Service in the UK, suggests you identify when you want to wake up. If you want to wake up without feeling tired, ensure that you wake up at the cycle closest to the wake stage, the N2 stage. Count back in 90 minutes block to set your alarm for when you are back in the light sleep stage. You will wake up feeling fresher when you wake up at the end of a 90-minute sleep cycle.

If you need to wake up at 8 am, count back in 90-minute blocks until you reach the time closest to when you want to go to bed. That should be your bedtime. As a result, you want to sleep for around 8 hours and, wake up at 8 am, count backwards until 11 pm. That should be your bedtime if you want to wake up feeling refreshed.

Check out:

6 Drinks To Take For A Good Night’s Sleep

Lifestyle: Tips To Manage Daytime Sleepiness

What To Expect During A Sleep Study

Parenting: Common Sleep Training Mistakes To Avoid

Health: The Pros And Cons Of Taking Sleeping Pills

How A Sleep Divorce Could Make Your Relationship Stronger

 

 

Share3Tweet2SendSharePin1
Previous Post

Being Messy Can Be Good For You

Next Post

Dialysis: Everything You Need To Know About This Kidney Failure Treatment

Gloria Mari

Gloria Mari

Gloria Mari is a culture writer based in Nairobi, Kenya. She writes on art, film, literature, health, and the environment. She has previously written for Kenya Buzz, People Daily, The Elephant, and Kalahari Review.

Next Post
Dialysis

Dialysis: Everything You Need To Know About This Kidney Failure Treatment

Please login to join discussion

Recommended

Lifestyle: Household Items That Are Harmful To Your Pets

9 Foods That Are Toxic To Your Pet

3 October 2022
27
Tips for losing weight

Tips for losing weight

20 April 2015
1.4k

Popular Stories

  • Book Review: Things I Will Tell My Daughter By Joan Thatiah

    656 shares
    Share 262 Tweet 164
  • Relationships And A Tolerable Level Of Permanent Unhappiness

    1560 shares
    Share 622 Tweet 389
  • Her Husband Was The Perfect Man, Perfect But Boring. An Affair Lead to Complications And Unveiled Hidden Secrets

    348 shares
    Share 139 Tweet 87
  • Top 8 Most Popular Streets In The UK

    14 shares
    Share 6 Tweet 4
  • Find The Right Shoes For Your Leg Shape

    5472 shares
    Share 2189 Tweet 1368

Potentash Blog

Potentash is an award-winning lifestyle blog. We publish lifestyle content that intersects with health, women, beauty, travel, business, relationships, finances and entertainment.

Explore

  • The Singlehood Series
  • From Stairs To Ramps
  • Man Around Nairobi
  • Pearls And Heels
  • Personal Finance
  • Food + Beverage
  • Editor’s Pick
  • Reviews

Get the Potentash Newsletter

  • Newsletter Archive
  • Subscribe
  • Frequently Asked Questions
  • Privacy Policy
  • Contact Us

Copyright © 2023. Potentash, In Partnership with Decima

Welcome Back!

Sign In with Linked In
OR

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In
  • Login
No Result
View All Result
  • Relationships
    • The Singlehood Series
    • Dating
    • Sex
    • Parenting
  • Lifestyle
    • Home
    • Food + Beverage
    • Fashion
    • Interviews
  • Stories
    • The Singlehood Series
    • Fiction
    • Poetry
  • Skin + Beauty
    • Skin
      • Skincare
    • Hair
      • Haircare
  • Wellness
    • Physical Health
    • Emotional Wellness
    • Mental Wellness
    • Social Wellness
    • Spiritual Wellness
  • Business
    • Business Finance
    • Personal Finance
    • Entrepreneurship
    • Investments
    • Personal Investments
  • Entertainment
    • Internet
    • Events
    • Music
    • Books

Copyright © 2023. Potentash, In Partnership with Decima