This is just a simple graph of the typical sleep cycle.I know this data is readily available, but it’s really nice to have it in a large, clean, graph format. Having this information really helps you know specifically when you should wake up, based on how long it takes to fall asleep. It should be noted however, that this chart is based on subjects that were not under the effects of any sleep altering substances, like alcohol.

(Click to see the full version)

The Stages of the sleep cycle

Waking
This is a relaxed state of consciousness. You are still awake, and are simply lying down and relaxing.

Stage 1
This is described as drowsiness and decreased brain activity. People aroused from this state feel as if they haven’t slept at all.

Stage 2
This is described as “light sleep.” During this period individuals typically experience muscle spasms and twitching. The heart slows down and the brain activity is less than stage 1.

Stages 3/4
This is the deep sleep period. The brain experiences “slow” brainwaves, otherwise known as delta waves. This is when the body is in the deepest form of relaxation, mentally and physically.

REM Sleep
This is a period of intense brain activity and muscle twitches. This state is very near to stage one sleep and awake consciousness, and as such, is shown on the graph as a tall bar. During REM the body is also mostly paralyzed by the brain.

Why is this important and how can I use this?

REM sleep has been shown by studies to be a major component, if not the main reason, for sleep. Getting REM sleep is directly related to how rested you feel. When you wake up in the sleep cycle is also related to how alert you are.

During the sleep cycle, you switch between deep sleep (NREM), and false sleep, or REM. REM is when dreaming occurs and when the eyes typically move rapidly, giving the period its name: Rapid Eye Movement. REM has also been shown to effect learning. From the National Institute of Neurological Disorders and Stroke

One study found that REM sleep affects learning of certain mental skills. People taught a skill and then deprived of non-REM sleep could recall what they had learned after sleeping, while people deprived of REM sleep could not.

So REM is fairly important. When you wake up also effects how “awake” you feel. The ideal time is right at the end of a REM cycle, when you are still in a close to waking state but have finished REM. Studies have shown that people awoken at this period in sleep tend to feel more awake and rested then those woken at other points in the sleep cycle, especially those who were woken up during slow wave sleep. Slow wave sleep occurs between REM periods when the body is in a deep, restful state. This is shown on the graph as stages three and four.

In short, when you set your alarm, try to aim to wake up towards the end of your REM. If you take a while to fall asleep or can’t be sure of when you will fall asleep, shoot for the middle. As you can see from the graph, REM increases with sleep, so getting 4 hours of sleep instead of 8 is not like getting “half” of your sleep. You miss out on your longest REM periods if you don’t get a long period of sleep. In my experience, aiming for the end of the 5 hour period or the middle of the 6 hour period is usually the most fitting for how much time I have to sleep.

-Hatter

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