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Phase Four - REM: Usually starting about 90 minutes after first falling asleep, the first period of REM lasts about 10 minutes, and this number continues to increase in conjunction with each period unto the point that the final one may last up to an hour. The brain then produced even more delta waves, and your body performs self-healing during this restorative stage of sleep. Your body becomes less responsive to outside stimuli, making it significantly more difficult for you to be awakened. Phase Three: Your brain produces slower delta waves, ushering you into deep sleep. Your heart rate slows and your body temperature drops as your body prepares itself for deep sleep. Phase Two: Your brain produces sudden increases in brain waves known as sleep spindles, placing you in light sleep. This phase generally lasts the first 5-10 minutes of one’s falling asleep. Phase One: Your eyes are closed due to the alpha and theta waves that your brain produces to slow your eye movement, but it’s extremely easy to wake up.
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While what happens to your body throughout this four-phase cycle is extremely detailed, the gist is as follows.
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But what exactly is a sleep cycle? A sleep cycle is the oscillation between the slow-wave and Rapid-Eye Movement (REM) phase of sleep. This article has referenced sleep cycles quite a bit. And these benefits, such as increased productivity, are certainly worth sacrificing sleeping in, even to the point of waking up at 5 a.m. As is often noted by successful businesswomen, fitness trainers and others, however, waking up early in the morning certainly has its benefits. Allison Siebern, associate director of the Insomnia & Behavioral Sleep Medicine Program at Stanford University, adds onto this by saying that “your genetic makeup dictates whether you’re more comfortable going to bed earlier or later within that rough 8-to-midnight window.” Thus it can be said that, while the exact time varies by individual, it is ideal for people to go to bed within the four hours before midnight each night in order to experience the best sleep.įrom here, a healthy time to wake up is simply 7-9 hours after you go to sleep. In a Time article about this first matter, Matt Walker, PhD, head of the Sleep and Neuroimaging Lab at the University of California, Berkely, notes that “When it comes to bedtime, there’s a window of several hours-roughly between 8 PM and 12 AM-during which your brain and body have the opportunity to get all the non-REM and REM shuteye they need to function optimally.”ĭr. For example, what are the best hours to sleep? And what time is healthy to wake up? Of course, that is an important factor in deciding when you should wake up, but it’s often wise to consider other factors in addition. How do you find your ideal wake-up time?Īnswering the question of “what time should I wake up?” is a bit more involved than merely picking a time that allows you to get through your morning routine and to work on time. And having an irregular sleep pattern is effectively changing your sleep cycle every night. Further, changes to sleep cycles have also been shown to affect health, increasing, for example, your risk of diabetes and heart disease. Lack of consistent sleep has been shown to affect mental health, including increased suicidal ideation, obsessive-compulsive disorder (OCD), anxiety disorder and depression. Overall, however, it is advised that people aim for that ideal 7-9 hours of rest and straying away from less than six and more than 11 hours of sleep per night.Īnd this 7-9 hours of rest should be consistent, every night. Similarly, six and 10 hours of sleep, respectively, may be appropriate for adults aged 26-64. Again, this amount varies due to factors such as an individual’s exercise routine and age.įor example, NSF also notes that as little as six and as many as 10-11 hours of sleep per night may be appropriate for young adults aged 18-25. While the exact amount varies person by person, The National Sleep Foundation (NSF) recommends that adults get 7-9 hours of sleep per night. How does one determine the answer to the common question: “What time should I wake up?” How much sleep do people need? Of course, this time would be dependent on factors such as travel time, your morning routine and the like, but by in large it’s not a difficult thing to decide on and actually follow through with.īut what about the average day where you don’t have much going on. meeting tomorrow, it would be easy to decide what time you need to wake up.