July 23, 2021

The four stages of sleep

When we think about being well-rested, we usually think about the average 8 hours of sleep.

When we think about being well-rested, we usually think about the average 8 hours of sleep. While the number of hours is important, you should also focus on the quality of sleep.

There are four stages of sleep:

Stage 1

When you first start to doze off. This stage lasts for only a few minutes. At this time, the body still hasn’t fully relaxed, but brain activity starts to slow down. It’s very easy to wake someone up in this state

Stage 2

Your body temperature starts to slightly drop and muscles become more relaxed, along with slowed heart rate and breathing. At this time your brain starts to produce bursts of brainwave activity called “sleep spindles”. It is thought that during this time your brain processes and filters all the information acquired during the day

Stage 3

also known as “deep sleep”. Researchers believe that this stage of sleep is crucial for physical recovery and growth. Some studies have shown that getting enough deep sleep helps boost the immune system as well. Despite the reduction in brain activity, there has been evidence that this stage of sleep may help with insightful thinking, better memory, and increased creativity.

Stage 4

REM (rapid eye movement) sleep. During this stage, brain activity is almost the same as when you’re awake, and this is why we usually experience vivid dreams. At this time your body muscles are temporarily immobilized (mostly to keep you from acting out your dreams). Generally, REM sleep stage accounts for about 25% of your sleep.


How to have a healthier sleeping pattern?

  • Having a consistent sleeping schedule in line with your circadian rhythm is critical. Try not to break your schedule even on the weekends
  • Getting enough natural daylight and exercise can contribute to a healthy sleeping regimen
  • Reducing caffeine consumption throughout the day and not eating a heavy meal a few hours before bed can better sleep quality
  • Try to keep your bedroom temperature around 18-22 degrees


Possible risks associated with lack of deep sleep

  • Chronic pain is stronger when there is a serious lack of deep sleep. Studies have shown that after deep sleep rhythms improved, the intensity of pain reduced
  • Children who do not get enough deep sleep have reduced hormone production that regulates growth
  • Lowered immune function

Getting a good night's rest is vital for general well-being. If you you think that your sleeping issues can't be helped with simple lifestyle adjustments then talk to your medical caregiver about your concerns.

Choose your Bioniq

Read more

Well-being
April 30, 2025

Stop Guessing, Start Knowing: Choose Your Bioniq!

Bioniq simplifies nutrition with science-backed, personalized supplementation tailored to individual health needs. From AI-driven blood analysis in Bioniq PRO to quiz-based personalization in Bioniq GO, we continue to evolve based on customer feedback. Bioniq BYO empowers users to build custom supplement stacks, while Bioniq CORE offers targeted solutions for common health goals. With innovation at our core, we make health accessible and actionable.
Well-being
December 19, 2024

Improve your immune system with sauna: A comprehensive guide

Saunas have long been celebrated for relaxation and rejuvenation, but did you know they also offer powerful immune-boosting benefits? Regular sauna sessions can enhance your body’s natural defenses, helping you stay healthier year-round.
Mental Health
January 19, 2025

Master Your Routines with Habit Stacking

In the quest for personal growth and productivity, one term has been gaining traction among self-improvement enthusiasts: habit stacking. This powerful technique, popularized by James Clear in his bestselling book Atomic Habits, offers a simple yet effective way to build new habits by leveraging existing ones. Whether you're striving for a healthier lifestyle, improved work efficiency, or a more organized daily routine, habit stacking can help you achieve your goals.