What Makes Someone a Light or Heavy Sleeper?

Understanding Sleep Quality and Different Sleep Stages

You all must have played video games. Just like video games have stages, sleep has stages, too! Who would've known that sleep can have stages, too? But to your surprise, there are different stages of sleep. Let's look into each of them in detail.

There are mainly two stages of sleep:

• NREM (Non-Rapid Eye Movement) - Early stages of sleep slowly progressing to deep sleep
• REM (Rapid Eye Movement) - Deepest sleep.

These are also known as sleep, progressing from light to deep sleep to REM sleep, the deepest sleep where you dream a lot. 

Consider dividing all these stages into several other parts, such as N1, N2, N3 and REM.

Light Sleep

Light sleep lasts about half the time we are asleep. For the initial 7 minutes, our body is still in the initial relaxation process. After the initial 7 minutes, the temperature of the body cools. The muscles relax, too. It is easy to wake someone up from their sleep at this stage. 

Deep Sleep

It is the stage where waking someone up is comparatively more complex. Deep sleep is where the body rejuvenates and recovers from the tiredness. During this stage, the brain activity starts lessening as you drift into slumberland. This stage usually lasts for about 20-40 minutes. But again, setting strict time frames takes a lot of work. It depends from person to person. Deep sleep is the shortest stage in most adults. 

REM Sleep or Deepest Sleep

REM sleep allows the brain activity to initialise again. This stage is when we dream about those candylands and luxurious cars, relatable?

REM sleep occurs mainly after 90-120 minutes of sleep. This stage can get longer, as in when the individual sleeps. 

Do you have some fair ideas on rem vs light vs deep sleep? 

7 Factors that Influence Sleep Quality

Now that you know the stages of sleep, you must be wondering why there are different stages. Does this even hold? How can I be at different stages while sleeping? Too much is happening in your head, which is quite apparent. Let's figure out what factors can contribute to our sleep quality. These factors may cause your deep sleep stage to get longer or shorter; we aim for it to get longer. After all, who doesn't love sound sleep? 

The factors affecting sleep quality are:

Genetics

Yes! It is a very unexpected factor but contributes highly to your sleep quality. Data shows that more than half of the people with insomnia have inherited it from their elders. Genetic makeup can transmit many such sleeping disorders, affecting sleep quality.

Gender 

Biological females hold on to slow waves or deep sleep (the late NREM and early REM stages) better than males. But, as you age, your slow-wave sleep quality declines naturally in males and females. That is why you face sleeping troubles as you grow older.

Hormonal Changes

Have you ever faced changes in sleep patterns during menstrual cycles, pregnancy and menopause? These are the most evident phases of hormonal changes in a woman. However, other conditions involving hormonal imbalances, such as thyroid disorders, can also lead to sleep issues. Hormones and other brain functions are also a part of the sleep/wake cycle.

Physical Pain

Did a long day at work cause your back to hurt? It is prevalent and a leading factor contributing to sleep quality. Physical pain makes it harder to fall asleep. In turn, this puts the body under more stress.

Stress

Stress is one of the most significant factors for disturbed sleep. It prevents the body and mind from relaxing.

Mental Health

Anxiousness and disturbing thoughts can put the mind in unrest. Wavering mental conditions can increase vulnerability to nightmares. To all of us, nightmares sound very unpleasant, significantly when they disrupt sound sleep.

Surroundings 

The environment around you matters a lot more than one can imagine. Cuddling with loved ones helps you fall asleep better. Heated rooms and cosy environments during winter contribute to improving sleep quality. 

Improvising the above factors will enhance your sleep quality, ensuring restful nights.

In a natural setting or a healthy body, sleep-promoting substances slowly build up in your brain when you are awake. The process makes you more and more ready to sleep as the day progresses.  If your sleep-wake system finds a little friction in working smoothly, you may face sleep issues. Read on to learn some great tips for improving your sleep quality.

6 Tips for Improving Sleep Quality

Are you terrified of all that? Are there any tips to enhance sleep quality? Indeed, there are some helpful tips to help you combat/ avoid such problems:

Consistent Sleeping Routine 

Go ahead, set that alarm and refrain from pressing that snooze button. Set a time for yourself to sleep and get up strictly. This way, your body clock is well adjusted, and your body will automatically signal you to go to bed and sleep. Consistency in sleeping patterns helps improve sleep quality. You can easily do this by setting alarms and placing the device/ clock where the ring is loud and clear.

Set Cosy Environments 

As they say, to each his own. Customise your surroundings as per your liking. Ways to do this include:

1. Turning off all lights.
2. Switching on the heaters during winter.
3. Keeping your room dark and quiet.
4. Use eye masks or dark-coloured curtains to block the light.
5. Opting for comfortable pillows and mattresses.

This strategy helps you sleep better and longer.

Journal 

What better way than penning down whatever is disturbing your mental peace? Write it out. Pour all your stress and negative thoughts into a diary right before you sleep. Doing so helps eliminate all negative ideas that may disrupt your sleep. 

Switch Off All Devices

Keep all devices miles away from you (not literally!). Doing so helps avoid distractions that may cause you to stay awake for more hours. Switching off all devices lets you get your mind off social media and sleep better.

Moderate Caffeine and Alcohol Intake 

It is a wake-up call for all coffee and tea lovers. Do you know caffeine and alcohol cause disruptions to sleep quality? While caffeine may impede initial sleep and cause disturbances, alcohol's sedative effects can lead to later-night disruptions.

Prioritise Regular Exercise 

Stay active for overall health, especially for older adults. If you exercise regularly, it helps to reduce stress, boosts mood, and maintains healthy blood sugar levels. Schedule your workouts earlier in the day to avoid any sleep distractions.

Follow these ways to improve sleep quality and see the difference in your performance the next day.

To Sum Up

Individuals vary in sleep sensitivity, stress levels, and overall health. These factors influence whether they are light or heavy sleepers. Recognising these distinctions enables personalised sleep approaches, enhancing overall well-being. Fine-tune your surroundings and habits, paving the way for a night of deep rejuvenation and uninterrupted rest. Adjust your sleep routine to accommodate these factors for better quality sleep, where sweet dreams await.