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Your Sleep Cycle And How To Hack It For Better Sleep

Your Sleep Cycle And How To Hack It For Better Sleep

If your health and wellness are important to you it’s critical to be aware of your sleep cycle. Neglecting your sleep can have some pretty damaging spill over effect on your health. Sleep is when your brain and body spring into action. Understanding the importance of sleep and the sleep cycle can allow you to take control of the rejuvenating and healing power of sleep.

How Your Sleep Cycle Works

So you’ve nodded off while watching a House Hunters marathon and are slowly off to la la land. No, not the charming movie with Emma Stone and Ryan Gosling but you’ve started a 4 stage process that happens to our bodies each night.

Stage 1: Within minutes your brain starts to produce alpha and theta waves which help to slow things down and your eye movements also slow down. This is a light stage of sleep that can last around 7 minutes and you can be easily woken up. This length is usually the best for a quick cat nap or if you’ve fallen asleep in the bathroom at work.

Stage 2: This is also a pretty light stage of sleep but your brain starts to spring into action creating sleep spindles which are burst of brain activity. Waking up at the end of this stage works for the classic power nap as it’s not too deep which can result in grogginess.

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Stage 3 & 4: Now you’re getting into deep sleep and the body starts to slow down and really relax with very little muscle activity or eye movement. You’re less likely to be woken during this stage. As you move into stage 4 you now begin to produce more brain waves and fall into real restorative sleep. When it comes to your health and wellness this stage is critical as it’s when you repair muscle and tissue, stimulate growth and development, boost immune function and set up your energy for the next day.

Eye movement determine when we will dream

I was never a big fan of the band REM but am a big fan of it’s function in the body! REM stands for rapid eye movement and you enter into it around 90 minutes into sleep. This is where your brain becomes super active and you start to dream. Along with dreaming your body also springs into action as your heart rate and blood pressure are increased and breathing becomes faster and shallow. Each REM phase can last around one hour and you can have 4-5 of these cycles each night.

The REM stage isn’t just about dreams of you showing up naked to school but serves an important role in memory and learning function. This is when your brain processes and consolidates information from the day before so it can be stored in your long term memory such as information that I’m very handsome…

Non-REM sleep on the other hand involves no eye movement and dreamless sleep. Breathing, heart rate, and blood pressure will become lower in non-REM sleep. Brain activity also becomes slower or as I like to call it, the ‘Kardashian phase’ of sleep…

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Mental Notes To Keep If You Want To Sleep Better

Getting 7-9 hours of sleep each night is still a good rule of thumb to get that true restorative sleep. It’s important to recognize that during times of sickness or stress that you allow yourself to get more sleep. This is the time where your body burns off those stress hormones and can fight illness so make sleep a priority. With that in mind how do you get the best quality sleep each night?

Sleep experts say that the most important thing in getting a good night sleep is to create a consistent wind down routine and stick with it starting at the same time each night. This may involve having a shower and then reading and listening to music but the main thing is that consistency as your body will recognize that sleep cycle is about to begin. This will help you fall asleep quicker and get deeper and more restorative sleep each night.

Here are 4 other tips to get better sleep:

1. Keep Your Room As Dark As Possible

Darkness helps to stimulate melatonin in your brain which helps to control you circadian rhythm and sleep cycle. It helps in you getting that deep sleep but it needs darkness to activate. A good tip is to buy black out curtains to keep your room as dark as possible.

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2. Your Sheet Should Feel Cool When You Touch

Your body goes through temperature fluctuations throughout the day and when you fall asleep your body naturally cools off. Helping your body get to that lower temperature quicker can encourage deeper sleep. There’s not a specific temperature but your sheets should feel cool to the touch when you lie down on them.

3. Cut Out Blue Light At Least 1-2 Hours Before Bed

In the same way darkness stimulates melatonin in the brain blue light disrupts it. Blue light is what comes from the screens of our electronics and can cause a real disruption in your sleep so try to avoid them the few hours before bed. If you have to be doing work on a lap top or scrolling Facebook to the wee hours there are at least some steps you can take. F.lux is a program that gives your laptop screen a warmer glow taking out the harsher blue light. If you use an iPhone you can activate the night shift mode which also has a similar effect.

4. Avoid Caffeine After 3-4 P.M 

This might seem obvious but you’d be surprised how long caffeine can last in your system. The noticeable effects of caffeine can ware off in a few hours but it has a half life which extends its effects in your blood stream. This half life can last anywhere from 5-6 hours and possibly even longer. So if you have a coffee at 5-pm and try to go to sleep at 11 and wonder why you’re not nodding off it may be due to the caffeine.

You’re going to have to experiment when the best cut off time for yourself is as people have different tolerances and sensitivities to it.

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Hopefully you can see how understanding your sleep cycle can have a massive benefit for your health and wellness. If you’re fit and active sleep is crucial for getting healthier and stronger. It’s when you recover and rejuvenate and with these sleep tips hopefully you can improve your sleep starting tonight.

And if you dream of Ryan Gosling, so much the better.

Featured photo credit: Seniju via flickr.com

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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