However, while these indicators are important, what is a bigger indicator of sleep quality is the time spent in the deeper stages of non-REM sleep coupled with sufficient REM sleep. Being awake for 20 minutes or more after initially falling asleep. The standard criteria of sleep quality cited by many are based on these indicators: Total sleep time is not as crucial to avoiding the harmful effects of sleep deprivation as time spent on sleep quality. Often people equate sleep duration as the key indicator of sleep quality. The last sleep cycle (either the fifth or sixth depending on the person), may produce a REM sleep period that can last about an hour. Each night most adults experience five or more sleep cycles (or a total sleep time of 7.5 to 9 hours). With each subsequent cycle, the time spent in REM sleep increases. We rarely remember these dreams, because, after the flurry of REM activity, brain wave patterns return to those of non-REM sleep for another 90-minute sleep cycle. In adults, the first REM sleep cycle lasts about 5 to 10 minutes. The sleep cycle begins with stage 1 non-REM sleep, should progress through stages 2 and 3 to stage 4 non-REM sleep, and then, for some reason, the brain suddenly becomes much more active and triggers REM sleep. Sleep is not a static process, there is a lot of activity taking place in successive approximately 90-minute cycles. Sleep makes cells rich in ATP – the energy currency that drives life. Quality sleep increases the production of ATP, the fuel produced by the energy-producing compartments of our cells, the mitochondria. It is during this deepest level of sleep when the immune system, repair mechanisms, and cellular energy production are functioning at their highest efficiency. The deepest level of non-REM sleep is stage 4. As non-REM sleep progresses to deeper levels of sleep though it is characterized by lower brain wave activity, it is also linked to increased activity of cellular repair mechanisms, detoxification, and immune function. This type of sleep is associated with reduced brain wave activity and is divided into four stages, numbered 1 through 4 according to the level of brain wave activity and ease of arousal. Another factor determining sleep quality is the time spent in the deepest stages of non-REM sleep. Having dreams and experiencing adequate time in REM sleep is an important part of sleep quality. Sufficient deep sleep is also absolutely critical to optimal immune function.īefore recommending the best supplements for sleep, it is important to learn about normal sleep and the importance of deep sleep and dreaming.īased on eye movement and brain wave tracings (electroencephalographic recordings), sleep is divided into two distinct types, REM (rapid eye movement) sleep and non-REM sleep.ĭuring REM sleep the eyes move rapidly and dreaming takes place. As a result, many health conditions, particularly depression, chronic fatigue syndrome, and fibromyalgia, are either entirely or partially related to disturbed sleep.Īlthough all of the benefits of sleep are still a mystery, sleep undoubtedly recharges the energy within our cells and is also necessary for the proper removal of harmful chemicals from the body (particularly the brain). Without question, sleep is absolutely essential to both the body and mind.Ī chronic lack of sleep, or altered sleep patterns, or sleep deprivation all dramatically impair mental and physical function. Sleep is perhaps one of the least understood body processes, but its value to our mood, energy levels, and proper brain function is appreciated by all of us.
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