What are the stages of sleep? How long does deep sleep last?

At Morfeo, we are sleep professionals, and that is why we know very well when you get restful sleep. So, in this article, we are going to tell you what the sleep stages are, the types of related disorders, and how to improve your habits to sleep better.

Table of Contents

• How does sleep work?

• What are the sleep stages?

  • 1. Wakefulness Stage

  • 2. Preparatory Stage

  • 3. Deep Sleep

  • 4. Dreaming

  • 5. REM Stage

• What are sleep disorders?

  • Types of sleep disorders

  • Other sleep disorders

• Sleep hygiene

How does sleep work?

There are various medical tests such as the electroencephalogram, electrooculogram, and electrogram. They record parameters such as the electrical conductivity of the skin, respiratory rate, and heart rate, to establish the different stages or phases of sleep.

Throughout the night, in our sleep, a series of cycles of short waves and long waves alternate. They generate different phases that last approximately ninety minutes and whose alternation can occur between four and six times, during the period of nightly rest.

The different brain waves determine the states of wakefulness and sleep. And within this, the electrical activity of the brain also varies, depending on the sleep stages in which you are.

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What are the sleep stages?

Traditionally, five sleep stages have been described (today medical classification speaks of three non-REM sleep stages and the REM stage):

1. Wakefulness Stage

In the first of the sleep stages, a transition between sleep and wakefulness occurs. In which sleep is so light that we may even seem not to be sleeping, due to the ease with which we enter and leave it. It is a state of semi-consciousness that allows us to hear what is happening around us. In this stage, the so-called theta waves predominate.

At these moments the sleep is very light, it begins to slow down muscle activity, and eye movements occur. You may also experience sensations of falling into a void that cause an unpleasant and sudden awakening.

2. Preparatory Stage

In the second of the sleep stages, a preparatory stage for quality sleep occurs. Here there is greater muscle relaxation and the eyes remain at rest. Brain waves slow down and synchronize and you enter a phase of unconsciousness to capture external stimuli.

3. Deep Sleep

During the third phase, our body begins to enter true deep sleep and restful sleep, and in this stage delta waves predominate.

4. Dreaming

During the fourth phase, images begin to appear isolated from each other, within a deep sleep.

5. REM Stage

In the fifth phase, dreams occur in the form of stories that can be remembered later, and muscle relaxation is total, while brain activity is similar to that which occurs in the state of wakefulness. This stage is known as the REM stage.

Curiously, although we all have the sensation of inactivity while sleeping a deep sleep, our brain can even be more active than during wakefulness.

The sleep stages repeat cyclically throughout the night approximately four to five times. And depending on which stage you are in when you wake up, you will feel more or less rested the next day.

In addition, it seems that when moving from one phase to another, we wake up for a few brief moments as a natural part of the sleep cycle and that are unnoticeable. But these can be the cause of insomnia when they extend outside the natural cycle. As a consequence of unpleasant stimuli such as being cold or hot, feeling noise, light, or not being able to regain a comfortable position again.

What are sleep disorders?

To achieve complete and restful sleep, it is necessary to go through all the stages of the sleep cycle. However, this is something that not everyone achieves, and therefore they present states of drowsiness, fatigue, and irritability during the day.

It is increasingly common to find people with sleep disorders. Originated by various causes that can be summarized in: a lifestyle that deteriorates the sleep and wakefulness cycle, illnesses and physical problems, psychiatric disorders, and worries that generate such tension that they prevent people from resting properly.

During the deep sleep phase, some disorders occur such as: nocturnal enuresis, sleepwalking, and sleep terrors in some people. The sudden awakening in this stage generates confusion as it is harder to return to full consciousness.

Types of sleep disorders

Among the most typical sleep alterations are the following:

• Continued difficulty over time to fall or maintain sleep, or a combination of both. They are usually associated with anxiety and depression problems when it comes to primary insomnia. Also with substance use or organic illnesses when talking about secondary insomnia.
• Continued difficulty for at least one month to stay awake during wakefulness periods. With a decrease in work performance, academic performance, and usual routines.
• Alterations related to respiratory problems, due to airway obstruction or momentary paralysis of breathing during rest. Producing an interruption of the sleep cycle, and causing other associated disorders such as: insomnia or hypersomnia, and which are known as sleep apnea.
• Suffering unpleasant sensations that force you to constantly move your legs preventing proper rest. Along with insomnia or daytime drowsiness, it is known as restless legs syndrome.
• Sudden sleep attacks while people are in a state of wakefulness and unrelated to the quantity and quality of sleep. They are known as narcolepsy, and are related to a low presence of hypocretin, the substance that regulates sleep and wakefulness cycles.
• Nightmares, are dreams dominated by situations that cause a strong emotional response generating anxiety or fear. They occur as a possible way to release daily tensions while resting. To acquire the category of disorder, they must occur very frequently, interfering with the well-being of the person who suffers from them.
• Performing activities typical of wakefulness such as walking, talking, singing, shouting, moving things around while asleep, etc. Generating a lack of rest, while also posing a very important potential danger for those who suffer from sleepwalking.

Other sleep disorders

There are some that are more frequent during adolescence, and usually gradually disappear as the person matures. Such as:

• Night terrors, associated with very intense physiological activation and typical of childhood. They are accompanied by distressing awakenings dominated by panic. However, children easily forget them, despite the concern they cause their parents.
• Nocturnal enuresis, or involuntary urination during sleep. It occurs in childhood, and even in adolescence. It is related to a certain delay in development, alterations of the antidiuretic hormone, and due to genetic factors.

Another type of disorders are those that affect the circadian rhythm that have their origin in circumstantial factors causing imbalances in the sleep and wakefulness rhythm. Among this type of disorders are:

• Delayed sleep phase syndrome. It affects people whose internal clock is delayed and they cannot fall asleep or wake up at socially established times.
• Jet lag, is an adaptation disorder to sleep and wakefulness rhythms as a consequence of long trips in which major time zone changes occur.

Although good daily habits may not prevent some of the disorders of the sleep stages, they can improve sleep quality in the long term.

If any of these disorders repeats, consult your doctor: they are the one who can evaluate it. What is in your hands is to take care of your habits and your rest environment, starting with a mattress in good condition.

And to do this, we are going to end this article by explaining what good sleep hygiene is and what things you should or should not do to sleep better.

Sleep hygiene

It consists of a set of habits that help to sleep better and get truly restful sleep. Among them stand out:

• Getting used to sleeping always at the same time, even on weekends. This helps to create a habit in the body that can improve the sleep stages.
• Eating a light dinner and at least two hours before going to bed. This avoids heavy digestion that alters the quality of sleep.
• Sleeping in a well-ventilated place, without light or auditory stimuli that can interfere with rest.
• Avoiding the use of cell phones, computers, and tv, especially at the last hour: their light and stimuli activate the mind and delay sleep.
• Leaving aside the worries of the day, and avoiding arguments or movies that can generate tension before sleeping.
• Having a good mattress that allows us to rest comfortably. That helps us adopt the correct posture to fall asleep. Accompanied by a pillow where we can rest our head correctly.
• Using the bedding we like the most, avoiding a lack of weight or its excess. As well as an adequate control of body temperature.

We have all the options so that you find the best rest equipment, always adapted to your preferences, and at the best prices.

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