What Is Night Cycle?

The sleep cycle refers to the existence of a biological rhythm in sleep. The International Society of Sleep Medicine divides sleep into five stages, and undergoes a different stage in about 90 to 100 minutes. With the acceleration of people's pace of life, more and more people pay attention to sleep problems. Understanding the sleep cycle will help people work and live better.

Sleep cycle

With the acceleration of people's pace of life, lack of sleep is a more common problem. Studies have shown that people with insomnia are several times more likely to suffer from cardiovascular and cerebrovascular diseases than normal sleepers, and the biological changes caused by insufficient sleep are very similar to the phenomenon of aging, which also means that people with insufficient sleep tend to age. ^[1]

There is a biological rhythm of sleep, that is, it goes through a cycle with 5 different stages in about 90 to 100 minutes. International sleep medicine divides the sleep stage into five stages: fall asleep, light sleep, deep sleep, and deep sleep , Rapid eye movement. ^[2]

In general, reasonable sleep should be 7-9 hours per night, which is the guarantee of sleep quality. Sleeping 7 to 9 hours a night is exactly the regular sleep time required from falling asleep to waking. When adults fall asleep, the pituitary gland first increases the secretion of growth hormone, promotes cell metabolism, restores physical strength, and stores physical energy. This process takes about 80 to 90 minutes and belongs to the "sleep of the body" phase. ^[2]

Sleep is a habit to a considerable extent, so maintaining good sleep habits and following the natural laws of sleep is the best way to prevent sleep disorders. In addition, you must understand the possible causes of insomnia, eliminate factors that affect sleep, self-regulate and improve bad mood. ^[2]

Sleep cycle sleep stimulation

Mainly suitable for patients with severe difficulty falling asleep. The purpose is to re-establish the relationship between the bedroom, bed and sleep to correct sleep difficulties. Patients are required to go to bed only when they are sleepy. If they cannot fall asleep 15-20 minutes after going to bed, they need to get up and move to other rooms. When they feel sleepy again, they go to bed again and again until they fall asleep. ^[1]

Sleep cycle sleep restriction

It is mainly suitable for patients who wake up at night and have difficulty falling asleep. First evaluate your average number of hours of sleep per night, and then limit your time in bed to this number. For example, it is estimated that, on average, you sleep four hours a night, and you are required to go to bed at 1 o'clock and get up at 5 o'clock every day. After a few days, go to bed 15 minutes in advance to increase bed time, gradually, and gradually reach normal sleep time. Patients are required to get up at the prescribed time every morning. Even if they have poor sleep at night, they must get up on time. Do not take a nap at noon. ^[1]

Self-cue

Gradually relax your mind and muscles, add self-cues, and induce sleep. ^[1]