What are the 4 stages of sleep - and how you can improve your rest to prevent burnout
All sleep is equal, but some sleep is more equal than others.
Like Orwell’s betrottered little villains, we all love a bit of shut-eye. But did you know that there are four different stages of sleep, during which your brain goes through various patterns of activity, and that experiencing each of these stages is vital to the restoration of your body and mind?
Here’s a brief outline.
Stage 1 is short and involves the changeover from wakefulness to sleep. During this stage your brainwaves, eye movements and physiological reactions (i.e breathing, heart rate, blood pressure) slow down whilst your muscles relax.
Stage 2 is a period of light sleep during which these functions slow even more.
Stage 3 is a period of deep sleep and is necessary for feeling refreshed the next day.
Stage 4 involves what is known as Rapid Eye Movement (REM) sleep. During REM sleep your brainwaves, eye movements and physiological reactions near levels of wakefulness, and it is during this stage that you do most of your dreaming.
Fun Fact! It is due to our muscles becoming paralysed during REM sleep that we don’t physically act out our dreams, which is helpful on the one hand, however unhelpful on the rare occasion that your mind regains consciousness whilst you remain in REM sleep, as you can then experience sleep paralysis! And as for all the sleepwalkers out there, when you sleepwalk you are likely to be dreaming in stage 3 of your sleep cycle, as dreaming can occasionally occur during this stage however your muscles aren’t in a state of paralysis and so you are able to roam free and essentially act out your dreams!
The first 3 stages are considered non-REM sleep, and are essential in order to enter REM sleep in stage 4. It is necessary to experience a combination of non-REM and REM sleep in order to improve memory and learning, boost immune functioning and feel energised the next day.
Experiencing each stage in succession counts as one sleep cycle, and it is important to experience around 4 to 5 sleep cycles per night, which can take up to 9 hours, hence why it is recommended that the average adult sleeps 7-9 hours per night.
In reality, only 1 in 3 adults get enough sleep on a regular basis.
The impact this has on our individual and collective mental and physical health, is profound. Persistently missing out on those important hours of shut-eye brings feelings of irritability, stress, low energy and poor concentration into our daily lives.
In severe cases, symptoms can extend to experiences of anxiety, depression and burnout. These effects can then lead to the onset of a sleep disorder, or exacerbate an existing one. The link between sleep and mental health is frustratingly cyclical, and may leave you feeling helpless or desperate for a positive change.
Thankfully it doesn’t have to be this way. Here are some simple tips and tools to help you break out of this relentless cycle, improve your sleep, boost your mental wellbeing and avoid becoming burnt out.
Say goodbye to electronic devices
The bright light emitted from your screen late at night disrupts your natural biological clock, and undermines your ability to fall asleep at night.
Social media and messenger platforms such as Instagram, Facebook, Whatsapp and Twitter are the worst offenders. They expose users to highly engaging and emotive content, which in turn reduces the ease with which your brain is able to ‘switch off’. Aim to limit your exposure to phones, tablets and laptops 1-2 hours before you plan on going to bed.
Set a bedtime alarm
Setting an alarm for your ideal bedtime, as well as wake-up time, even on weekends, is another sure way to keep your natural biological clock in check.
Your body knows how to sleep, and loves routine - going to bed and waking up at the same time every day gives it the best possible chance to get the rest you need. Avoid the temptation to stay up late and lie in!
Listen to music before bed
Studies have shown that listening to slow and relaxing music, perhaps blues or classical (or anything between 60 to 80 bpm), slows down breathing and heart rate, relaxes muscles and reduces blood pressure, all of which can induce the onset of a deep and restorative sleep.
Stay hydrated
A dehydrated sleep has been found to compromise your alertness, energy and productivity during the following day. Aim to glug down around 2 to 4 litres of water gradually each day to enhance your sleep - your body will also thank you for it.
Avoid too many caffeinated drinks
Don’t panic! You can still nurture that coffee addiction, but best avoid caffeine during the 7 hours before you go to bed. It acts as a stimulant and therefore significantly reduces your ability to fall asleep if consumed close to your bedtime.
Regular exercise
It’s a bit of a no brainer that exercise is good for you - but did you know it can also supercharge your sleep too? Doing some sort of physical exercise during the day increases the amount of time your brain spends in the restorative stages of your sleep cycle during the night.
The more restorative your sleep is, the more energised, concentrated and happy you will feel the next day, all of which will improve your mental wellbeing and prevent you from experiencing burnout.
If you have tried these techniques and still find yourself restless whilst trying to sleep, don’t freak out!
Mindfulness is another great way to relax your mind and body whilst guiding you into a deep, peaceful and restorative sleep.
To see it’s benefits for yourself, try our 15-minute guided mindful meditation exercise, available for download on Spotify or Apple podcasts.
About the author:
Katie Talbot is Journify’s resident psychology guru, mindfulness fan and yoga enthusiast based in Edinburgh, UK. When not exploring her keen interest in mental health, she can be found endangering her physical health on the ski slopes of Canada.
