When we sleep, there are 4 stages that our bodies go through to complete one “sleep cycle.” Ideally, our bodies will complete 4-6 sleep cycles each night, with each cycle lasting approximately 90 to 120 minutes.

• Falling Asleep (Light Sleep, NREM Stage 1): This is when you start to fall asleep. Your brain slows down a bit, and you’re not fully asleep yet. It’s easy to wake up during this stage.
• Getting Deeper (Deeper Sleep, NREM Stage 2): Now you’re in deeper sleep. Your brain makes special patterns to help you sleep better. Your body relaxes even more, and your heart beats slower.
• Deep Sleep (Very Deep Sleep, NREM Stage 3): This is the deep sleep where your brain makes big, slow waves. It’s hard to wake up during this stage, and your body does important things like repair muscles, transfer short-term memories into long-term memories, and regulate hormone levels.
• Dream Time (Dream Sleep, REM Sleep): Your brain gets active again, almost like when you’re awake. But your body stays still, except for your eyes, which move quickly. This is when you have dreams.

Each stage has a specific and important purpose, but when it comes to insulin sensitivity and better outcomes with blood sugar and weight management, stages 3 and 4 are going to be the most important stages.

 

When sleep is interrupted during the night, such as waking up to use the bathroom or due to chronic pain, the body returns to Stage 1 of sleep upon resuming sleep. For individuals who can quickly fall back asleep, if they wake up during Stage 2, nearly reaching Stage 3, and then promptly return to sleep, it may take approximately 10-35 minutes to re-enter Stage 3. This is essentially missing an entire cycle of sleep in stages 3 and 4, which can lead to issues such as making it harder to lose weight or manage your blood sugar. This is why just looking at how many hours you sleep is not enough when focusing on taking steps towards optimal health.

 

Let’s Look at Quantity
How Many Hours of Sleep Are Ideal for Optimal Metabolic Health? Insufficient sleep is linked to inadequate blood glucose control. But what do studies show as being insufficient?

Individuals who get less than 6 hours a day have a greater risk of high fasting blood sugar, high triglycerides, and increased waist circumference.

However, more isn’t always better. Too much sleep can also be a problem. Research shows that over 10 hours of sleep is linked to high fasting blood sugar in women.

 

Let’s Look at Quality
What Makes Sleep “Good” and Why is This Important? We all know that good sleep is important, but what exactly makes it “good” and why does being well-rested matter for managing blood sugar levels?

Each night when we sleep, our body does many important things, such as repairing muscles, enhancing memory, and boosting the immune system. Additionally, it releases hormones that help control appetite and improve the body’s response to insulin. It’s important to note that these processes primarily occur during the third and fourth stages of sleep.

 

How Can I Improve Stages 3 and 4 of My Sleep?
Improving stages 3 and 4 of sleep, also known as deep sleep, can have significant benefits for overall health and well-being. Here are some ways to enhance these stages of sleep:

1. Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock and promotes deeper, more restful sleep.
2. Create a Relaxing Bedtime Routine: Establish a calming bedtime routine to signal to your body that it’s time to wind down. This could include activities such as reading, taking a warm bath, practicing relaxation techniques like deep breathing or meditation, or gentle stretching.
3. Create a Sleep-Friendly Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Use blackout curtains or an eye mask to block out light, and consider using white noise or earplugs to mask any disruptive sounds.
4. Limit Stimulants and Electronics Before Bed: Avoid caffeine and alcohol in the hours leading up to bedtime, as they can interfere with deep sleep. Also, limit exposure to blue light from smartphones, tablets, and computers before bed, as the blue light emitted by these devices can disrupt sleep patterns. You can also look into blue light-blocking glasses.
5. Exercise Regularly: Engage in regular physical activity, but try to avoid vigorous exercise close to bedtime, as it can be stimulating. Aim to get movement on most days of the week, preferably earlier in the day.
6. Manage Stress: Practice stress-reduction techniques such as mindfulness meditation, stretching, or progressive muscle relaxation to help calm your mind and body before bed. Stress and anxiety can interfere with deep sleep, so finding healthy ways to manage stress is important.
7. Consider Eating More Magnesium- and Melatonin-Rich Foods: Incorporating foods rich in magnesium and melatonin into your diet can provide natural sources of these sleep-promoting nutrients. Magnesium-rich foods include leafy green vegetables (spinach, kale, and Swiss chard), nuts and seeds (almonds, pumpkin seeds, and sunflower seeds), and whole grains (brown rice, quinoa, and oats). Melatonin-rich foods include tart cherries and tart cherry juice concentrate, almonds, walnuts, and grapes. Including these foods in your diet, along with other sleep-promoting strategies, can support better sleep quality and overall health.

 

By incorporating these strategies into your bedtime routine and lifestyle, you can support the quality of your deep sleep and enjoy the numerous benefits it offers for your overall health and well-being.

 

Sending Health Your Way!

The Tula Clinical Team

 

Reviewed by:

Aubree RN, BSN

Austin MS, RDN, CSR, LDN, CD