Did you know that when we sleep, our body and brain go through different sleep cycles? In this article, we will give you some information so that you can better understand their characteristics and learn to calculate them yourself. This will help you to know if your sleep is really restful.
How do the sleep cycles work?
On average, an adult sleeps 5 cycles per night, which is equivalent to 7.5 hours. Each of these cycles lasts about 90 minutes, and in each cycle there are 4 stages:
1 - The stage between wakefulness and sleep
2- This is the beginning of sleep. in this stage, we are no longer aware of our surroundings and changes occur in the body, such as a drop in temperature. Breathing becomes more relaxed and the heart rate becomes regular.
3- This is the deepest and most restorative stage of sleep, where the body's rest and recovery process takes place. It is during this period that the body recovers its energy for the next day.
4- REM sleep, the final phase, when the brain is most active. It is not a coincidence that dreams occur here and now. Out of curiosity, did you know that the eyes move rapidly under the eyelids? REM sleep also prepares the body to wake up, increasing cognitive and physical performance.
To get a healthy night's rest, it's important to complete 5 or 6 sleep cycles. Although the cycles are the same for everyone, sleep needs depend on the individual. A baby, who may need up to 17 hours of sleep per day, is not the same as an older adult.
According to the National Sleep Foundation, here are the sleep recommendations:
Birth to 3 months: 14 to 17 hours.
4 to 11 months: 12 to 15 hours
1 to 2 years: 11 to 14 hours
3 to 5 years: 10 to 13 hours
6 to 13 years: 9 to 11 hours
14 to 17 years: 8 to 10 hours
18 to 64 years old: 7 to 9 hours
65 years and older: 7 to 8 hours
Learn how to calculate your sleep hours
To know if you're getting the right amount of sleep, consider the following:
15 minutes on average to fall asleep (this time is chosen as a reference).
The time you wake up.
Get five to six 90-minute sleep cycles.
So if you wake up at 6 a.m. and decide to sleep 5 cycles, you should go to bed at 10:15 p.m. But if you prefer to do 6 cycles, you should go to bed at 8:45 pm. Here are some more examples to make things clearer:
| Wake-up time | Bedtime for 5 cycles |
Bedtime for 6 cycles |
| 6.30 am | 10.45 pm | 9.3 pm |
| 7.00 am | 11.3 pm | 9.45 pm |
| 7;30 am | 11.45 pm | 10.3 pm |
| 8:00 am | 12.3 pm | 10.45 pm |
Based on this chart and knowing your sleep cycles, you can calculate your own and know if you are getting enough rest.
The Kadolis sleep ritual
At certain times in our lives, the quality of sleep can be degraded and it can be difficult to fall asleep. In this case it is essential to review your habits. We offer you some advice:
Try to always go to bed at the same time and create a relaxing moment to take care of yourself, by reading a book, drinking an infusion, or listening to soft music to create an environment conducive to sleep.
avoid caffeine and theine from mid-afternoon onwards.
turn off screens, including phones and tablets, at least 30 minutes before bedtime.
If you like to exercise at night, make sure it's not too intense.
Lower the temperature in your bedroom, the ideal temperature should not exceed 19°C.
Choose a mattress, pillows and bed linen made of natural materials, without chemical treatment, to ensure a healthy environment in your room.
Sleep should never be neglected, because if you don't get a good night's rest, you won't have a good day.
Reviewing your habits is important, it's worth taking the time. A good night's sleep makes you more resistant to stress and also allows your immune system to function better. After all, isn't waking up with a smile the best way to start the day?
Leave a comment