Medically the review by Raj Dasgupta, MD — created by Eleesha Lockett, multiple sclerosis — update on September 30, 2021

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It’s no an enig that sleep is among the many important tasks for an excellent health. As soon as we sleep, our bodies take time to:

repair musclesgrow bonesmanage hormonessort memories

Sleep can be broadly segmented into rapid eye movement (REM) sleep and also non-REM (NREM) sleep. Most adults will get in sleep native the drowsy state into NREM sleep.

NREM sleep is separated into three sub-stages: phase N1, stage N2, and stage N3. Older classification had four stages the NREM sleep. In the existing rules, NREM stage 3 and also NREM phase 4 are combined as stage N3.

Sleep stages occur in cycles lasting 90 come 120 minute each. Four to 5 cycles occur during a common night that sleep. Changing of stages occurs over the course of the night, typically with an enhanced percentage of NREM sleep in the very first half the the night and also an increased percentage of REM sleep in the second fifty percent of the night.

In this article, we’ll discover these stages of sleep, talk about sleep disorders, to add tips for getting better sleep.

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Stages of sleep
Non-REM sleep happens first and includes three stages. The last phase of non-REM sleep is when you sleep deeply. It’s tough to wake up up native this phase of sleep.REM sleep happens around an hour come an hour and also a fifty percent after fall asleep. REM sleep is once you tend to have actually vivid dreams.

NREM stage N1

This phase of non-REM sleep is the typical shift from wakefulness come sleep and generally lasts just a few minutes. Phase N1 is the lightest stage of sleep; patients awakened from it usually don’t perceive the they were actually asleep

During this stage:

Eye activities are typically slow and also rolling.heartbeat and breathing slow-moving downmuscles start to relaxyou develop low amplitude mixed frequencies tide in the theta variety (4 come 7 Hz)

NREM stage N2

This following stage the non-REM sleep comprises the largest percentage of total sleep time and is taken into consideration a lighter phase of sleep from which you have the right to be awakened easily. This is the stage before you enter deep sleep.

During this stage:

heartbeat and also breathing slow down furtherno eye motions body temperature dropsSleep spindles and K-complexes space two distinct mind wave attributes that show up for the first time

NREM Stage N3

This final stage the non-REM sleep is the deepest sleep stage. Phase N3 sleep is recognized as slow-wave, or delta, sleep. Her body performs a selection of essential health-promoting work in this last non-REM stage.

During this stage:

arousal from sleep is difficultheartbeat and also breathing space at your slowest rateno eye movementsbody is totally relaxeddelta mind waves are presenttissue repair and growth, and cell regeneration occursimmune system strengthens

REM Stage R

There room two phases of REM sleep: phasic and tonic. Phasic REM sleep has bursts of rapid eye movements, if tonic REM sleep walk not.

Stage R occurs around 90 minute after you autumn asleep, and is the primary “dreaming” stage of sleep. Stage R sleep lasts approximately 10 minutes the very first time, boosting with each REM cycle. The final cycle of stage R may last around between 30 to 60 minutes.

During this stage:

eye movements end up being rapid throughout phasic REM breathing and also heart price increases and become more variable muscles become paralyzed, however twitches may occurbrain task is markedly increased

When you fall asleep in ~ night, friend cycle through every one of these stages of sleep multiple times — approximately every 90 minutes or so.


For other so important to our health and well-being, there’s quiet so lot we don’t know about sleep. But here are seven fun truth that we do know:

Human beings spend 1/3 the their lives sleeping, while cats spend around 2/3 of theirs asleep. Various other animals, like koalas and bats, can sleep approximately 22 hours a day.Newborn babies need approximately 14 come 17 hours of sleep per day, while teens require around 8 come 10 hrs each night. Most adults require 7 to 9 hrs of sleep.Sleep deprivation deserve to have a hugely negative impact on health. Also as tiny as 24 hours without sleep can cause significant mood swings, challenge functioning, and altered perception. Power levels naturally dip at two unique times of the day: 12-2 p.m. And 8-9 p.m. This describes the post-lunch fatigue that some world feel during the middle of the day.

According to the American Academy that Sleep Medicine, the variety of people every year who experience a sleep disorder is about 70 million. Sleep disorders can have a an unfavorable impact top top sleep quality, i beg your pardon in turn can lead to other health problems. Below, you’ll find some the the most common sleep disorders and how they’re treated.

Insomnia

Insomnia is a chronic sleep condition characterized by challenge sleeping. Some human being have problem falling asleep, others are unable to remain asleep, and some have actually trouble through both. Insomnia often causes excessive daytime sleepiness and also fatigue.

Cognitive behavioral therapy (CBT) is the major treatment because that insomnia. CBT may also be combined with sleep medications, which are able to aid people fall and stay asleep. For part people, boosting sleep hygiene may likewise help.

Sleep apnea

Obstructive sleep apnea (OSA) is a problem in which the body stops breathing throughout sleep. These durations of no breathing, referred to as apnea, happen due to the fact that the prayer of the throat come to be too narrow to enable air flow. Choose insomnia, this problem can negatively impact sleep quality.

The first line of treatment for OSA is a continuous positive airway pressure (CPAP) machine. The CPAP creates sufficient airflow to permit a human being with sleep apnea to breathe properly throughout sleep.

If the CPAP no help, bilevel confident airway pressure (BiPAP or BPAP) may be thought about to aid patients pardon the pressures. In part cases, an oral appliance or surgery might be vital for OSA.

Restless foot syndrome

Restless leg syndrome (RLS) is a neurological disorder that reasons an uncomfortable emotion in the legs, which wake up in the evening as bedtime approaches and also when the individual is resting or do the efforts to autumn asleep. Human being with RLS often have trouble getting enough sleep because of their symptoms.

Certain drugs are FDA authorized to assist manage RLS symptoms. Practicing good sleep hygiene can also assist relax the body prior to bed and make it easier to fall asleep.

Shift work disorder

Shift work-related disorder is a problem that frequently affects those that work exterior of a continuous 9-to-5 schedule. This disorder can reason an imbalance in the organic circadian rhythm, or sleep-wake cycle. World with this disorder room at a higher risk for boosted daytime sleepiness and health issues.

Treatment for transition work disorder has strategic napping, avoiding stimulants prefer light at the correct time, and, if possible, reducing the variety of hours worked. For world who sleep during the day, it have the right to also aid to use light-blocking tools prefer eye shades or curtains.

Narcolepsy

Narcolepsy is a chronic central nervous system disorder that reasons extreme daytime sleepiness with “sleep attacks” in addition to poor sleep at night. Type I narcolepsy likewise causes cataplexy, which is a sudden, physics collapse resulted in by lose of muscle control.

People through both type I and type II narcolepsy frequently experience extreme disturbances in their everyday life.

Medications prefer stimulants and SSRIs are supplied to act the symptoms of narcolepsy. At-home treatments, like good sleep hygiene, diet and also exercising regularly, can help to encourage healthful sleep.

Dealing with narcolepsy can be challenging. Making adjustments in your day-to-day schedule may assist which include strategic napping. Support groups and counseling can aid you and also your love ones cope v narcolepsy.


Practicing an excellent sleep hygiene is the best means to gain quality sleep at night. Here are some means you deserve to improve your sleep hygiene:

Spend time exterior in the sun throughout the day. Exposing her body to organic light during the work can aid maintain a healthy circadian rhythm. Exercise or relocate your body throughout the day. getting in at least one exercise or movement session every day is a good way to enhance your sleep quality.Avoid stimulants and certain foods before bed. Caffeine, nicotine, or alcohol before bed deserve to interrupt her sleep, as can foods that reason indigestion or stomach upset.Create a comfortable bedroom environment. Investing in a high-quality mattress, pillow, blanket, and other relaxing bedroom items, can assist you sleep better.

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Incorporating this tips gradually over time can greatly improve your sleep quality. But if you’re still having trouble falling or continuing to be asleep, it might be time to visit a medical professional to discuss an ext options.


Your body cycles v the stages of sleep each night: three stages of non-REM sleep and one stage of REM sleep. During these sleep cycles, our breathing, love rate, muscles, and mind waves room all impacted differently.

Getting enough sleep is essential for health-promoting activities like digestion, growth, and also memory. Specific sleep disorders, prefer insomnia, have the right to cause negative sleep high quality and an obstacle functioning transparent the day.

The best thing you can do to boost your sleep quality is to deal with any basic conditions and work on your sleep hygiene.