We’ve all been there: maybe you’re frantically packing your bags for a trip, but only have a few hours of sleep before it’s time to get up.Or maybe you go to bed at a decent time but are too stressed out at work and don’t get restorative rest.
Whether you lie half asleep in bed for seven hours or are briefly drowsy, you may be wondering how these different sleep patterns affect your health. Which is better: short, deep sleep or long, shallow sleep?
In short, experts agree, it’s not as simple as prioritizing one type of sleep over another. Neither short periods of deep sleep nor long periods of light sleep are enough to fully benefit from good restorative sleep, and all four stages of sleep are necessary for brain recovery.
These four separate sleep stages include N1 and N2, which are considered “light sleep.” The third stage is N3, also known as deep sleep and slow wave sleep. Finally, there is rapid eye movement sleep (REM). A person will go through these stages an average of four to six times throughout the night.
Light sleep slows heart rate and breathing, lowers body temperature and relaxes muscles.
Deep sleep stages, on the other hand, help repair tissue, strengthen the immune system, and promote cognitive development. REM sleep, when most dreams occur, plays a crucial role in emotional processing and memory consolidation.
The balance of all these stages ensures normal functioning the next day, as well as memory consolidation, emotional processing and optimal functioning of body systems.
Getting a full night’s rest (reaching all four stages of sleep) is ideal. That said, a nap is better than no nap at all.
If someone has trouble sleeping, a short nap—up to 30 minutes—should be an excellent way to regain energy. It allows you to relax from light sleep without feeling groggy when you wake up from deep sleep.
How To Get Optimal Sleep
Although there are some sleep trackers on the market designed to measure the time spent in each sleep stage, this data is not always accurate. (These devices can help you get a full picture of your sleep patterns, though.) There’s not much you can do to change the structure of your sleep. Overall, your genetics and circadian rhythm (also called the internal body clock that regulates your sleep-wake cycle) determine how much time you spend in each sleep stage.
It’s important not to focus on getting the right sleep stage, but to ask “Did I get enough sleep?Does sleep refresh me?”
Developing healthy sleep hygiene habits and creating a peaceful environment doesn’t have to be complicated. It really comes down to basic principles, including staying in bed for at least seven hours. “The second is to follow a consistent schedule seven days a week.
Your room should be as “cool, dark and quiet” as possible.Investing in eye masks, sunshades, or earplugs can improve your sleep. Additionally, if you have allergies or sensitive skin, consider replacing old bedding with hypoallergenic pillows and sheets and washing them regularly.
Common signs of not getting enough restorative rest include waking up feeling tired or with a headache, dry mouth, mood swings, excessive daytime sleepiness, fatigue, and the frequent need to nap. At this point, it may be helpful to speak with a sleep specialist and explore whether there are underlying issues.
More than 50 million American adults suffer from sleep disorders, with common conditions including insomnia, obstructive sleep apnea and restless legs syndrome. In the long term, chronic sleep disruption and sleep deprivation can lead to serious health problems, including an increased risk of heart disease, high blood pressure, dementia, and diabetes.
Ultimately, every stage of sleep is critical to your brain, body, and overall health. It’s not just about the amount of sleep you get, but also the quality of it, and striking the right balance is key to optimal health.