The 5 stages of Sleep
Scientist have defined sleep into 5 stages (A Manual of Standardized Terminology Technique)
The first stage of sleep is called “light sleep”. We move in and out of this stage often, while the brain waves become smaller. We can be woken up easily during this time, but our overall brain activity decreases. Smaller-sized brain waves indicate that our eyes move and we can drift in and out of sleep.
The body starts the process of falling into a deep sleep. Eye movements, brain activity, and heart rate slow down—body temperature drops.
During the third stage, the brain moves between calmness (delta waves) and alertness (faster brain waves). It is also called paradoxical sleep because both your muscles and the brain become paralyzed instead of alert.
During the fourth stage of sleep, called delta sleep, people experience deep rest. Breathing becomes very rhythmic.
Dreaming mostly happens during REM sleep. Your eyes jerk rapidly, your blood pressure and heart rate rise, and your brain gets hyperactive.
REM stands for rapid eye movement, which is what happens when you are dreaming.
Sleep hygiene is a set of practices you can use to get better sleep. While originally developed in the 1970s to treat insomnia, many people overlook this concept’s benefits and value today.
Regulate your internal clock (circadian rhythm).
Be sure to set an actual bedtime. Wake up 8 hours later, and use reminders on your phone to keep track of your sleep. There are a lot of useful apps for this purpose.
How do you prepare for sleep? Create a bedtime ritual. It might be doing something relaxing, for example, taking a warm bath with magnesium salts, meditating, or reading. Your body will learn that these activities are associated with sleep, and you will feel even more relaxed before bed. Practice creates perfect — over time, the more often you practice, the better and better you will feel.
Optimise the setting and environment
To get the most out of your sleep, you can change your sleeping surroundings. First, make sure the bedroom is ideally cool, quiet, and comfortable. A sharp reduction in ambient noise will enhance the quality of your night’s sleep with the use of blackout curtains and earplugs.
Cut out stimulants
Do not consume alcohol, energy drinks, or caffeine for 4 to 6 hours preceding bedtime. These stimulants may interfere with deep sleep and should be avoided.
Regular exercise can help you achieve a good night’s sleep. You’ll tire yourself out, and that exertion will cause your cortisol levels to spike early, so they start to fall more naturally by late afternoon. However, if you do too much exercise too close to bedtime, it can make it far more difficult for you to get to sleep.
A regular exercise can help you achieve a good night’s sleep.
What’s important is what we eat. A good diet will help us battle stress and anxiety. A completely empty stomach or a large meal right before bed cause blood sugar spikes, which cause insomnia. Tryptophan, an amino acid, is found in nuts and seeds. It allows the body to more fully digest food, which induces sleep. We should not eat too much late or at dinner, as this can lead to blood sugar spikes that cause insomnia.
Light and stimulation from your social media account, mobile phone, computer, or TV affect your ability to sleep. Instead of staying up late to scroll through Facebook to wind down, read a book instead. Avoid staring at any screens before going to bed. If you’re still attached to your phone in bed, try using “night mode” settings which decrease the amount of blue light and turn the screen a yellowish colour — it’ll make you feel more like you’re reading from a printed page.
While CBD oil does have many benefits for sleep, you should never rely on it alone. Using the oil in combination with a healthy diet and exercise will make you feel your best and sleep better. If you want to fuel your body with CBD, be sure to combine it with a wide variety of foods and in small amounts throughout the day.