How to get better sleep by sleeping according to your sleep cycles!

Most of us know the feeling – some mornings when the alarm goes off, it feels like we’ve been hit on the head. It can feel like we’ve barely slept, or like we’re hungover and it’s impossible to wake up. Other times we wake up refreshed and flying. We know that a good night’s sleep is crucial not only for our health and well-being, but also for how we experience each day.

But did you know that it’s not just about how long you sleep, but also when you sleep? Our bodies are governed by a built-in biological rhythm that determines our sleep and wake cycles, also known as our circadian rhythm. By understanding and working with this rhythm, you can optimize your sleep and wake up more refreshed and energized. One way to do this is by sleeping according to your sleep cycles.

What is a sleep cycle?

A sleep cycle is a repetitive cycle of sleep that typically lasts 90-120 minutes. A full night’s sleep usually consists of 4-5 sleep cycles. Each cycle consists of several phases of sleep, including light sleep, deep sleep and Rapid Eye Movement (REM) sleep. Deep sleep is important for recovery and healing, while REM sleep plays an important role in memory and cognitive functions.

How can you sleep according to your sleep cycles?

Sleeping according to your sleep cycles means that you schedule your sleep in 90-120 minute intervals so that you wake up between cycles instead of in the middle of one. For example, if you plan to sleep for 7.5 hours, which equals 5 sleep cycles, you will need to wake up after the last cycle. This may mean you need to adjust your bedtime or alarm to ensure you get the optimal amount of sleep.

What are the benefits of sleeping according to your sleep cycles?

By sleeping according to your sleep cycles, you can gain several benefits, including:

• Better sleep quality: When you sleep according to your natural rhythm, you can improve your sleep quality as your body will be more likely to fall asleep and wake up at the right times.
• Less stress: Sleeping according to your natural rhythm helps reduce stress levels, which in turn can have a positive effect on your mental health and well-being.
• Increased energy: When you sleep at the right times, you can also expect to feel more rested and energized throughout the day.
• Better concentration and focus: A good night’s sleep according to your natural rhythm can improve concentration and focus during the day, which can have a positive effect on your productivity and work performance.
• Improved health: A regular sleep schedule can also have a positive effect on your overall health as it can help improve your immune system, regulate hormone levels and reduce the risk of health problems.

How can you further optimize your sleep?

In addition to sleeping according to your sleep cycles, there are other things you can do to optimize your sleep:

• Create a good sleeping environment: Choose a dark, cool and quiet room that is free from electronics and other distractions.
• Avoid caffeine and alcohol: These substances can disrupt your sleep and affect your circadian rhythm. It is recommended to avoid caffeine at least 6 hours before bedtime and alcohol at least 3 hours before bedtime.
• Create a routine: Try to go to bed and get up at the same time every day to help your body regulate its circadian rhythm.
• Get rid of stress: Stress and anxiety can disrupt your sleep. Try practicing relaxation techniques like meditation or deep breathing before bed to calm your mind and body.
• Avoid eating too much before bed: A heavy and large meal right before bed can disrupt your sleep, so it’s recommended to eat smaller meals and avoid heavy foods before bed.

Lack of sleep can affect your responsiveness

When we sleep too little and too poorly, the function of the cells in our body is generally impaired. For example, if we sleep less than 6 hours a day, it’s equivalent to the function of your cells aging ten years due to lack of sleep. This means your cells function slower and your ability to concentrate and react becomes impaired. You may also find yourself in a worse mood or have difficulty controlling your emotions. Too little sleep over a long period of time also has a wide range of health consequences, including an increased risk of diabetes, cardiovascular disease and a weakened immune system.

Stress and sleep deprivation

Research shows that there is a strong link between sleep deprivation and stress. Lack of sleep can increase levels of the stress hormone cortisol in the body, which can lead to increased stress and anxiety. Conversely, stress can also affect sleep quality, creating a vicious cycle where sleep deprivation and stress mutually exacerbate each other.

Summary

By sleeping according to your sleep cycles, you can optimize your sleep and wake up more refreshed and energized. By taking into account your body’s built-in circadian rhythm and scheduling your sleep in 90-120 minute intervals, you can avoid waking up in the middle of a deep sleep phase and get the optimal amount of deep sleep and REM sleep. In addition to sleeping according to your sleep cycles, there are other things you can do to optimize your sleep, such as creating a good sleeping environment, avoiding caffeine and alcohol, and creating a routine. By taking these steps, you can achieve a better night’s sleep and improve your health and well-being, not to mention reduce stress.

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