Sleep is not a uniform process. Instead, our bodies cycle through five discrete stages. We experience this cycle several times throughout the night—typically between four and six times.
Each sleep stage is vital for restorative sleep, contributing to the physical repair of our bodies, the stabilization of our emotional state, the acuity of our mental faculties, and more.
“Your brain is erupting in these incredible bursts of electrical activity going through all of these fantastic sleep stages.
It's an electrical ballet that takes place at night.”
Prof Matthew walker
Many people mistake restorative sleep for a specific phase of sleep, such as deep sleep. This misunderstanding leads them on a path of faux optimization. In fact, over-optimizing for one or more sleep stages usually drives detrimental outcomes, not improvement.
All five sleep stages are important, with each playing a specific role in restorative sleep. It’s only by taking a holistic view of sleep quality that we can unlock the full potential of natural sleep.
We begin sleep in non-REM stages one and two, jointly known as light sleep. This stage accounts for 60% of our nightly sleep. It’s the generalist phase, contributing to a gamut of functions, including memory, body repair, and hormone regulation, to name a few. Few adults suffer from too little light sleep. More commonly, an excess of light sleep is due to the suppression of deep sleep or REM sleep.
As sleep deepens, we enter non-REM stages three and four, jointly called deep sleep. This sleep stage rehabilitates the body and reverses physical exhaustion. It replenishes energy, repairs muscles, and buoys the immune system. Insufficient deep sleep weakens immunity and slows recovery, often leading to reduced physical performance or even illness.
In our deepest slumber, we arrive at Rapid Eye Movement (REM) sleep. During this stage, our eyes flick back and forth, our heart rates increase, and our breathing quickens. Our brain activity spikes and we can experience vivid dreams. This sleep stage is mentally and emotionally restorative. It allows the mind to cleanse negative experiences and absorb fresh information. Long-term deficiency in REM sleep may be linked to depression, anxiety, and other mood disorders.
Although the sleep cycle repeats itself, its pattern varies through the night. Most REM sleep, for example, occurs during the latter half of the night. Improving our quality of sleep requires us to recognize these nuances and align our sleep accordingly.
“I can't just dial up my deep sleep by an hour and a half or reduce my REM sleep down a little bit.
You have to let sleep unfold
Prof Matthew walker
"Sleep is your superpower"
Prof Matthew Walker,
Director, UC Berkeley Center for Human Sleep Science
Improving the composition and quality of sleep rests on three pillars: duration, efficiency, and stages.
Sleep has a natural cadence and flow.
Only by sleeping for long enough can you create enough opportunity for REM sleep.
Fragmented sleep is not restorative sleep.
By following an uninterrupted sleep cycle, you ensure you reach later stages like REM.
All stages of sleep are important and all have a purpose.
Creating the opportunity to cycle through all five vital sleep stages allows you to achieve restorative sleep.