Sleep Stages

References 👇🏽 1/ Mitterling T, et al. "Sleep and Respiration in 100 Healthy Caucasian Sleepers: a Polysomnographic Study According to American Academy of Sleep Medicine Standards." Sleep. 2015. PMID: 25515109. 2/ Boulos MI, et al. "Normal Polysomnography Parameters in Healthy Adults: A Systematic Review and Meta-Analysis." Lancet Respir Med. 2019. PMID: 31006560. 3/ Gottesman RF, et al. "Impact of Sleep Disorders and Disturbed Sleep on Brain Health: A Scientific Statement From the American Heart Association." Stroke. 2024. PMID: 38235581. 4/ Besedovsky L, et al. "The Sleep-Immune Crosstalk in Health and Disease." Physiol Rev. 2019. PMID: 30920354. 5/ Rasmussen MK, et al. "The Glymphatic Pathway in Neurological Disorders." Lancet Neurol. 2018. PMID: 30353860. 6/ Hirohama K, et al. "The Effects of Nonpharmacological Sleep Hygiene on Sleep Quality in Nonelderly Individuals: A Systematic Review and Network Meta-Analysis." PLoS One. 2024. PMID: 38837997. 7/ Gardiner C, et al. "The Effect of Alcohol on Subsequent Sleep in Healthy Adults: A Systematic Review and Meta-Analysis." Sleep Med Rev. 2025. PMID: 39631226. 8/ McCullar KS, et al. "Altered Sleep Architecture Following Consecutive Nights of Presleep Alcohol." Sleep. 2024. PMID: 38205895. 9/ Baranwal N, et al. "Sleep Physiology, Pathophysiology, and Sleep Hygiene." Prog Cardiovasc Dis. 2023. PMID: 36841492. You can sleep 8 hours every night and still not recover. Because sleep is not one thing. Your body cycles through stages, each with a specific role in repair, metabolism, and brain function. Deep sleep is physical repair. Growth hormone is released, muscles recover, immune function strengthens, and the brain clears metabolic waste. Most adults need about 1 to 2 hours per night. REM sleep is cognitive and emotional repair. It supports memory, learning, mood regulation, and creativity. Most people need about 1.5 to 2 hours. Light sleep makes up about 50 to 60 percent of the night and allows transitions between stages while the nervous system resets. A healthy sleep pattern typically includes: - 7 to 9 hours total sleep - 1 to 2 hours deep sleep - 1.5 to 2 hours REM sleep - Consistent sleep and wake times Several habits improve sleep quality: - Strength training increases deep sleep - A cool room around 65 to 68°F helps your body fall asleep - Morning sunlight anchors your circadian rhythm - High stress and alcohol disrupt REM sleep Sleep is when your body repairs, resets, and regulates metabolism. Protect it. #entrepreneur #sleep #preventativemedicine