We spend one third of our lives sleeping – that’s about 26 years! With all that time asleep, it’s a good idea to learn about how this strange cycle works. Understanding will help you improve your own sleep situation so you can feel rested and possibly have some fun with different states of consciousness.
What happens when we sleep?
Did you know scientists aren’t exactly sure why we sleep? Some popular hypotheses conclude it’s to allow our mind to sort through unimportant information, to clear waste produced by neural activity, or just to let our neurons mature (lots of science stuff). The point is, we don’t know why we escape to a dreamland every night for hours. What we do know, is humans need sleep, and your brain will go through different sleep stages with their own unique energetic frequencies.
5 Sleep Stages
Tip: The N1, N2, and N3 stages are Non-REM (NREM) sleep stages. That’s why they’re labeled with an N.
1. Wakefulness – Beta and Alpha waves
Beta waves are present in your brain when you are completely awake, eyes open and ready for action. Alpha waves move in when you close your eyes and become a little drowsy. Like if you’re relaxing on the couch watching TV.
2. N1 Light Sleep – Theta waves
This is the lightest stage of sleep. It starts when more than half of the alpha waves (from the relaxed awake state) are replaced with theta waves. This stage is short; only lasting 1 to 5 minutes.
3. N2 Deeper Sleep – Delta waves
Now we’re getting into deeper sleep, so your heart rate and body temperature drop. Delta waves are introduced in the brain, along with sleep spindles (short, strong bursts of neurons firing in cells). Almost half of your total night’s sleep will be spent in the N2 stage. It lasts around 25 minutes in the first cycle, but gradually gets shorter as the night goes on.
4. N3 Deepest Non-REM Sleep – Delta waves
N3 is the deepest stage of NREM sleep, when delta waves take over the mind. This deep, dreamless sleep is the hardest to awaken from, and is also when you’re most likely to sleepwalk or experience night terrors.
5. REM Sleep – Beta waves
REM stands for rapid eye movement – when you dream, all your muscles are “shut off” except for your eyes. This is the stage when you have vivid dreams or unpleasant nightmares. Unlike the other stages of sleep with slower brain activity, beta waves are present during REM sleep. The same waves as when you’re wide awake. It’s most likely because the sensations from your dreams are similar to when you’re up and about.
This stage usually starts 90 minutes after you fall asleep in the first place, with each REM stage increasing throughout the night. The first cycle usually lasts about 10 minutes, but the last cycle can last up to 1 hour. Many lucid dreamers calculate when they’ll be in REM sleep, and set alarms accordingly, so they wake up with the possibility of lucid dreaming when they fall back asleep (ideally go straight into the REM stage).
In reality, you cycle through these stages of sleep multiple times each night. This is why you have more than one dream at night: you go through more than one REM stage. At first, you remain in the N2 stage the longest, with a short period of REM. Further in the night, you’ll spend less time in the N2 and N3 stages and more time in REM sleep.
For visual learners, check out the sleep cycle image below. Basically, you transition from being awake to a light sleep (N1), called hypnagogia – aka the best time to manifest. From then, you cycle through N2, N3, and REM sleep anywhere from 3 to 7 times a night. In the morning, you wake up by transitioning from N1 sleep to being fully awake, called hypnopompia. That’s the human body’s basic sleep cycle.
Why is understanding sleep stages important?
Sleep is crucial for basically every aspect of your physical and mental health. Lack of sleep has been attributed to increased anxiety and stress, difficulty concentrating, and even weight gain. Needless to say, mastering your sleep cycle is beneficial for your overall health.
For my spiritual people, understanding sleep stages can let you use it to your advantage. Many people practice manifesting during the hypnagogic state to make it easier to visualize their desired outcome. Hypnagogia is essentially a state of body asleep, mind awake – the ideal state of mind for spiritual travel and spiked creativity.
How do I have a good sleep?
We’ve all heard to get 9 hours of sleep at night, but many of us still wake up feeling groggy. What’s the deal? Well, you need to consider all aspects of sleep.
Ideally, your sleep cycles should be similar each night (happen around the same time, be the same length). This can help you feel refreshed in the morning and awake throughout the day. Nothing is perfect, but going to bed and waking up at consistent times will regulate your circadian rhythm, keeping your sleep cycles the same every night.
To have consistent sleep stages, you should have healthy sleep habits: little things in your sleep routine that help you fall and stay asleep all night. Some examples include getting natural daylight exposure, avoiding alcohol or food before bedtime, and eliminating noise and light during the night.
If you want an extra boost, there are lots of tools proven to promote a good night’s sleep. Essential oils like lavender, peppermint, and eucalyptus help to slow down your mind so you can relax. If you prefer a warm drink before bed, then chamomile tea will help you fall asleep quicker. If you have trouble staying asleep, a weighted blanket can keep your body still and help relieve anxiety around bedtime (I love my weighted blanket!). Even your mattress, pillows, and sheets can affect your quality of sleep.
The point is, improving your sleep habits is the first step to getting quality sleep, so your sleep cycles find their rhythm. Don’t be shy when it comes to improving your sleep!
Summary
Congratulations! You’re on your way to a great night’s sleep. The goal of all this information was to teach you about your sleep cycle, so you can work with it instead of against it. Plus, once you’ve mastered it, you can take it a step further and use your REM stages to lucid dream. The most important takeaway though, is that sleep is essential to your overall well-being, so don’t dismiss it. Sweet dreams!
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