Do you find yourself struggling to get a good night’s sleep? Even just a couple of bad nights of tossing and turning can get you into a cycle that can be difficult to break. While we all know that sleep is essential for our physical and mental health, it’s often overlooked. From understanding the different stages of sleep to creating the perfect environment for rest, it can be helpful to assess the state of your sleep for optimal wellbeing and energy. Let’s dive in and look at how you can improve your sleep, no matter your life stage.
The Four Stages of Sleep and Why They Matter
Sleep is divided into four stages that repeat throughout the night - known as the sleep cycle:
1. Light Sleep
- In this stage, you drift in and out of sleep and can be easily woken up.
- Light sleep places the brain into theta wave activity and supports the transition into deep light sleep.
- In this stage, the body slows down and heart rate and body temperature drop.
- The presence of ‘sleep spindles’ – quick bursts of brain waves that play an important role in memory and learning - are a key feature of this stage.
- Since sleep spindles also protect the brain from sleep disturbances and consolidate information from the day, this stage is associated with healthy cognitive function.
- This stage of the sleep cycle is the most restorative, where tissue growth and repair occur and is therefore essential for muscle recovery and strong immune function.
- This is the stage where dreaming occurs.
- Since this is a beta-wave state, like being awake, it is actually not a restful stage of the sleep cycle. Breathing rates become more irregular, blood pressure and heart rate increase, eyes move rapidly and there is more of a tendency to wake up in this stage.
Why is sleep important? Each stage of sleep contributes to mental and physical health, so without proper deep and REM sleep, you may experience fatigue, poor concentration, and weakened immunity.1
Sleep Requirements Change With Age
As we age, both our sleep needs and patterns shift. Here’s what to expect and how to adapt:
- Newborns aged 0-3 months need up to 17 hours of sleep in short cycles
- Infants aged 4-11 months require 12-15 hours
- Children aged 1-2 years need 11-14 hours
- Children aged 2-5 years require 10-13 hours per night to support intense growth and development which can be supported by naps
- Children between 6-13 years need 9-11 hours
- Teens from 13-17 years often need more sleep than adults, but less than children - around 8-10 hours due to growth spurts and hormonal changes
- Adults 18+ years require 7-9 hours, though some can function on 6 hours
- Older adults aged 65+ tend to experience sleep becoming more light and fragmented, with increased wakefulness at night. While they may still need 7-8 hours, naps can make a helpful addition.2
We can all adapt to changing sleep needs by:
- Creating a routine - stick to a consistent bedtime and wake-up time as much as possible.
- Reduce screen time 1-2 hours before bed – blue light is proven to interfere with the production of the sleep hormone melatonin. Reduced melatonin production not only negatively affects sleep quality, but can also impact cognitive performance.3
- Exercise during the day to tire out the body, reduce restlessness and promote deeper sleep at night.
Setting the Perfect Sleep Scene
Creating the ideal environment and routine for sleep will set you up for a high-quality rest:
- Keep your bedroom cool (between 16-19 degrees Celsius), dark, and quiet.
- Invest in quality, comfortable bedding - opting for breathable fabrics like cotton and linen.
- Limit stimulants like caffeine, nicotine, and alcohol for at least 4 hours before bed. However, since everyone is different, some may find that cutting them out completely improves their sleep.
- Prioritise sleep hygiene, winding down and relaxing for at least 1-2 hours before bedtime. Try gentle stretching, a warm bath or shower, and low lighting.
- Put away blue-lit screens 90 minutes before bedtime.
- Include herbal sleep support supplements with magnesium.
- Try sleep-inducing aromatherapy such as lavender, chamomile and ylang-ylang.
Herbal Heroes for Sleep Support
These herbs are traditionally used in Western herbal medicine to induce sleep and maintain healthy sleeping patterns:
- Passionflower is known for its ability to relieve symptoms of mild anxiety.
- Ziziphus provides sleep support by relieving restless sleep.
- California Poppy helps to induce sleep.
Don’t Forget Your Magnesium
A superstar for sleep, magnesium is a well-known mineral that is proven to play a key role in nervous system support, relaxation and sleep. Here’s why magnesium is mega-popular for sleep:
- Relaxes muscles and relieves tension, setting you up for a deeper, more restful sleep.
- Helps to reduce stress by supporting a healthy nervous system, making it easier to unwind.4
Discover the many benefits of magnesium for sleep and more here.
By understanding the science of sleep, making small adjustments to your bedtime routine and sleep environment, and incorporating a scientifically formulated sleep support supplement, you can enjoy more restful sleep and wake up feeling energised. After all, sleep sets the tone for how you experience life!
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This article was written by Sophia Power, Clinical Nutritionist.
References:
- Patel AK, et al. Physiology, Sleep Stages. Treasure Island FL, StatPearls Publishing, 2024.
- Sleep Health Foundation. How much sleep do you really need? Accessed 18th Oct 2024 from https://www.sleephealthfoundation.org.au/sleep-topics/how-much-sleep-do-you-really-need
- Silvani MI, et al. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Front Physiol, 2022;13:943108
- Arab A, et al. The role of magnesium in sleep health: A systematic review of available literature. Biological Trace Element Research, 2022;201(3)