The sleep cycle

These days, sleep is often overlooked , even though it plays a vital role in health. Understanding the sleep cycle is essential for good quality sleep.

What is the sleep cycle?

The sleep cycle is a process that occurs during the night and consists of several distinct phases. It controls our waking and resting phases throughout the day and night. This cycle consists of 4 to 5 phases that follow one another and repeat themselves during sleep . They do not appear in a linear fashion but rather in a cyclical pattern, meaning that you can go through several cycles each night . Each of the phases of the sleep cycle has specific characteristics and plays an essential role in the body's regeneration . By understanding the different phases of your sleep cycle , you will be able to measure the importance of sleep for your health and well-being.

What are the phases of the sleep cycle?

• Stage 1 of the sleep cycle: light sleep onset

A sleep cycle lasts about 90 minutes . This stage marks the beginning of sleep . This is when the body's muscles relax, breathing slows, and heart rate decreases. This is the transition phase between wakefulness and sleep ; you can still be easily awakened.

• Stage 2 of the sleep cycle: light sleep

In this phase, sleep begins to become deeper but remains relatively light. Eye movements stop, body temperature decreases, and the brain produces brain waves such as "spindles" and "K-complexes."

• Stages 3 and 4 of the sleep cycle: deep sleep

Also known as slow-wave sleep or slow-wave sleep , these phases are characterized by slow brain waves and large amplitudes. These are the most restorative phases . Heart rate and blood pressure decrease, muscles relax deeply, and physical regeneration is at its peak. In adults, the deep slow-wave sleep phase represents approximately 25% of total sleep time.

• Stage 5 of the sleep cycle: REM (Rapid Eye Movement) / paradoxical sleep

REM sleep is a phase of sleep during which brain activity is intense and similar to that of waking . However, the body's muscles are completely relaxed, except for the respiratory and eye muscles. This is when dreams occur and many cognitive processes such as memory consolidation occur.

The Importance of the Sleep Cycle for Health

Here are several reasons why a regular sleep cycle is essential for maintaining good health:

• Physical regeneration:

The body regenerates and repairs itself during the night, vital processes such as growth, tissue repair, and memory consolidation take place.

• The immune system:

Proper sleep strengthens the immune system and allows the production of immune cells that help the body fight infections and diseases.

• Heart health:

A 2022 study* showed that insufficient or poor-quality sleep increases the risk of heart disease, high blood pressure, stroke, and other cardiovascular problems.

• Weight regulation:

Lack of sleep can disrupt hormones that regulate appetite , leading to weight gain and an increased risk of obesity.

• Emotion regulation:

Sleeping well helps maintain a stable emotional state and make it easier to cope with stress that can disrupt your quality of sleep.

Factors influencing the sleep cycle

Many factors, both internal and external, play a role in the sleep cycle process.

Among them is the body's internal biological clock, which is regulated by cycles of light and darkness . It helps manage when you fall asleep and wake up.

Sleeping habits and the environment in which you sleep are also important factors . Optimal conditions such as a dark and quiet bedroom promote restful sleep, while noise and bright light can disrupt your sleep.

Additionally, sleep disturbances , especially those caused by stress and anxiety , can have a significant impact on sleep .

Finally, the sleep cycle evolves throughout your life, as sleep needs fluctuate depending on your age.

Tips for optimizing your sleep cycle

There are several aspects of your lifestyle to consider to maximize your sleep cycle .

First of all, it's essential to establish a proper sleep routine with regular schedules. Try to fall asleep and wake up at the same time every day, including weekends. This will help synchronize your internal biological clock.

Limiting screen time before bed will help prevent disruption to your production of melatonin, the sleep hormone. For good quality sleep , also avoid stimulants like caffeine and alcohol several hours before bedtime. These can make it harder for you to fall asleep.

Practicing relaxation techniques, particularly to manage your stress, will lead to a state of relaxation conducive to falling asleep quickly . To help you, consuming our sleep oil will allow you to have a relaxing sleep thanks to its anxiolytic action. Indeed, the chamomile present in our oil helps to relieve nervous agitation.

To fully complement its actions, our 100% natural organic sleep infusion is the ideal ally. You can benefit from our " 30 days to find peaceful nights " program available with our products, it will guide you step by step towards a better lifestyle and beneficial sleep habits for lasting results.

However, if you are experiencing persistent sleep disturbances , it is recommended to consult a specialist.

By following these tips you will optimize your sleep cycle , maximize the quality of your sleep and thus benefit from the benefits of restorative sleep.

*Source: https://www.nature.com/articles/s41598-022-05203-0