Understanding the Stages of Sleep—and Why They Matter
Sleep isn’t just “on” or “off.” It’s made up of cycles and stages that repeat several times during the night. Each stage plays an important role in helping your body rest, recover, and stay healthy.
There are two main types of sleep:
Non-REM sleep (which has 3 stages)
REM sleep (Rapid Eye Movement)
Each full sleep cycle lasts about 90 to 120 minutes, and you go through 4 to 6 cycles each night.
Here’s what happens in each stage:
💤 Stage 1: Light Sleep (Non-REM)
This is the transition from wakefulness to sleep.
Your muscles relax, breathing slows, and your brain starts to drift.
You can still wake up easily.
🌙 Stage 2: Deeper Light Sleep (Non-REM)
Your body temperature drops, heart rate slows, and brain waves get slower.
You spend the most time in this stage each night—it’s important for feeling rested.
🌊 Stage 3: Deep Sleep (Non-REM)
This is the most restorative stage of sleep.
Your body repairs muscles, boosts immune function, and clears out waste from the brain.
It’s harder to wake up during this stage—and if you do, you may feel groggy.
Video: What Happens During Each Stage of Sleep?
🧠 REM Sleep: Dream Sleep
REM sleep is when most dreaming happens.
Your brain becomes more active, but your body is very still.
REM is essential for memory, mood, and mental focus.
As the night goes on, your cycles include less deep sleep and more REM sleep. That’s why getting a full night of sleep is so important—you need enough time for your brain and body to go through all the stages.
If you often wake up feeling tired, you may not be getting enough deep or REM sleep—even if you’re in bed for 7–8 hours.
Learning about your sleep stages can help you understand what’s missing and what to do next.
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