How Long Are Sleep Cycles? A Guide to the Stages
How much sleep do you get each night? Do you wake up refreshed or still groggy and sore from yesterday’s exertions?
When looking to improve our sleep, it’s easy to focus on the overall time we’re asleep. But the quality and our pre-bed habits also make a difference. For example, how long are sleep cycles? When should I switch off my device before bed?
Read on to learn about sleep cycles and their stages, and ways you can improve your sleep quality.
How Long are Sleep Cycles?
During a typical night, you will go through four to six sleep cycles. Each one will differ in length, but on average they last about 90 minutes.
When we fall asleep, the first cycle is the shortest, at 70 to 100 minutes, and each cycle afterward gets longer. Ranging from 80 to 120 minutes. Sleep cycles vary between people and change depending on how old we are. Recent sleep patterns and alcohol consumption also make a difference.
The Sleep Stages
A sleep cycle has four stages of sleep. One stage of Rapid Eye Movement (REM) and three of Non-REM (NREM).
- Stage 1 (NREM) is 1-5 minutes
- Stage 2 (NREM) is 10-60 minutes
- Stage 3 (NREM) is 20-40 minutes
- Stage 4 (REM) is 10-60 minutes
The breakdown of sleep time into cycles and stages is called sleep architecture.
Stage 1
Also known as N1, this stage is the shortest. The brain’s activity is slowing, but the body has yet to relax fully.
It is easy to wake someone from sleep at this stage.
Stage 2
The N2 stage is where the body becomes relaxed. Breathing and heart rate slow, eye movement stops, and the body’s temperature drops.
As the night progresses, this stage gets longer.
Stage 3
This stage is known as N3, or deep sleep. The body relaxes even more, and it is difficult to wake someone from this stage. It is believed the N3 stage is central to restorative sleep, allowing the body to recover and aid the immune system.
At the beginning of the night, we spend most of our time in this deep sleep phase. As the night lengthens, our deep sleep cycles get shorter and we spend more time in REM sleep.
Stage 4
When in REM sleep, the muscles experience atonia, temporary paralysis, except the eyes and the breathing muscles. The brain’s activity increases to levels similar to when awake.
When you first fall asleep, your REM cycle is short but gets longer during the night.
Ways to Improve Your Sleep
To help get a better night’s sleep, here are a few positive habits you can do:
- Set a consistent sleep schedule
- Get natural light exposure during the day
- Reduce nighttime distractions like noise and light
- Stop using your device 30 minutes before going to bed
Other causes of poor sleep include uncomfortable bedding and mattress, or sleep apnea. The most comfortable CPAP mask can help improve your sleep quality and reduce the risk of health issues.
Improve Your Sleep Tonight
Sleep helps to restore the body and boost your energy. Knowing how long are sleep cycles can help you set a regular sleep schedule and awake refreshed at the time you need to.
Start tonight by putting away your smart phone or tablet 30 minutes before going to bed.
If you found this helpful, check out the other health articles on our blog!