The science behind sleep cycles: Why a healthy restorative process is critical for the brain and body

Sleep cycle is composed of repeating stages divided into two: The non-rapid eye movement, also called NREM sleep, and rapid eye movement, called REM sleep (Image: Pexels)

• Sleep is vital for physical repair and cognitive function
• Deep NREM sleep repairs tissues and boosts immunity
• Regular sleep schedule and less screen time improve sleep quality

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Sleep is not just a passive state of rest. It is an active and regulated physiological process that is necessary for daily well-being. Even though sleep is a natural occurrence, it remains underestimated. During this time, the brain and the body undergo restorative processes that are necessary for physical repair and cognitive function, along with emotional balance.

The sleep cycle is composed of repeating stages that are divided into two: The non-rapid eye movement, also called NREM sleep, and rapid eye movement, called REM sleep. These stages often alternate in cycles, and may be repeated about four to six times each night.

Deep NREM sleep aids in repair of tissues and strengthens the immune system. It also helps in regulating the hormone levels. On the other hand, REM sleep supports learning and creativity, and memory consolidation as well.

Any disruption of these stages, which may be due to stress or lifestyle habits, can impair the overall health of the individual.

Also read | 5 simple habits to improve sleep quality, wake up feeling fresh

How to improve sleep quality

Here is what you can do to promote healthy amounts of sleep:

• Sleep schedule: Maintaining a consistent sleep schedule can help in strengthening the circadian rhythm. If you are prone to staying awake on weekends, or have irregular sleep patterns, it can begin to affect your health. Consistency can aid in training your body to feel naturally sleep at night.

• Bedtime routine: Curating a relaxing bedtime routine before you are about to fall asleep can help the brain in calming down. Activities like reading and gentle stretching may be recommended. You can also consider listening to soft music or trying your hand at meditation.

• Limit screens: Avoid using screens before you fall asleep. The blue light from phones and laptops may potentially affect the melatonin production, which is vital for the circadian rhythm. Offline activities must be considered.

Also read | Sleeping for less than 6 hours every night? Doctors have a warning that you must not ignore

• Avoid caffeine: If you’re a coffee fanatic, it is best to drink your daily dose in the morning. Caffeine must be avoided in the evening as it may delay the onset of sleep. Caffeine-rich beverages may interfere with nighttime rest and sleep.

• Avoid alcohol: It is advised to avoid consuming alcohol, as it may disturb the REM sleep and deep sleep. This can lead to fragmented sleep. It is best to not use alcohol as a sleep aid.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.