Optimize sleep efficiency and sleep phases for better sleep

Veröffentlicht am: September 26, 2024
Irina Fink
Irina Fink

Naturopath

We spend a third of our lives sleeping. But in the meantime sleep problems (insomnia) are part of our everyday life and are considered a widespread disease. Around 100 different sleep disorders are currently known, but they are generally treatable. The sleep efficiencyand the sleep phases can ensure a good night's sleep. However, if these are not normal, they may indicate sleep problems, which usually have serious consequences.

Contents

What is sleep efficiency?

Sleep efficiency is the between the duration of sleep and the time spent in bed. in bed. This means that the faster you fall asleep and the better you sleep through the night, the higher your sleep efficiency. A healthy sleep efficiency is between 85 and 95 %whereby values of 90-95 % are optimal. Patients with insomnia have an efficiency of less than 85%.

One example:

You go to bed at 11 pm and get up at 7 am in the morning, which means you spend 8 hours in bed. If you need 1 hour to fall asleep, you still have 7 hours to sleep. Your sleep efficiency would be (⅞) 87.5%.

However, if you need 2 hours to fall asleep, your sleep efficiency would be 75%, which is outside the normal range.

These examples are of course simplified, as there are also waking phases during sleep. As a rule you wake up 10-30 times a night, but usually do not remember them. If these waking phases last longer, they influence sleep efficiency.

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There are 3 ways to measure your sleep efficiency:

  • Keep a diaryin which you document: when you go to bed, when you get up and the estimated time when you fall asleep.
  • Use technical aids with sleep sensors (e.g. wristbands)
  • Let the sleep laboratory tested

The sleep phases at a glance

While sleep efficiency takes into account the wake-sleep phases, the body goes through different phases during sleep. The relationship between these phases influences how well we sleep.

What are sleep phases?

While we sleep, our body goes through different sleep phases, which together form the sleep cycle cycle, which lasts on average 90 minutes lasts on average. Depending on which sleep phase the body is currently in, we sleep more deeply or more lightly.

The sleep cycle consists of 4 phases:

  • Falling asleep phaseSleep is only very light and the muscles are still slightly tense.
  • Light sleep phaseThe muscles are relaxed, the pulse and breathing are even, and the body temperature drops.
  • Deep sleepThe muscles are even more relaxed than in the light sleep phase. Breathing and the heartbeat slow down and blood pressure drops. Sleepwalking or teeth grinding may occur during this phase.
  • REM sleep (dream phase): Muscle twitching may occur, breathing (frequency and depth) is increased.

The sleep cycle is between 4 and 7 times per nightwhereby the sequence and duration of the sleep phases can change with each cycle. As a rule, the cycle begins with the phase of falling asleep, followed by the light sleep phase and the deep sleep phase, which can alternate several times, and finally the dream phase, REM sleep, which ends the cycle

Falling asleep phase

During the sleep phase, people sleep very lightly and wake up most easily. The muscles are still slightly tense and the body is still ready to function at any time. 

 

➤ Many people experience the sleep phase as a time of getting heavy and falling asleep. So if you have the feeling of of falling into the voidthis happens during the falling asleep phase. However, the cause of this is still unclear.

 

What happens in the body during the sleep phase?

  • Melatonin value is increased to initiate the sleep phase
  • Prepares body and mind for the subsequent sleep phases

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Light sleep phase

The light sleep phase accounts for around half of our sleep of our sleep. Consciousness is switched off during this phase.

 

What happens in the body during the light sleep phase?

  • Superficial processing of the experience
  • Muscles slacken, including the palate, which is why some people snore

 

➤ The relaxation of the palate is usually the trigger for snoring

Deep sleep

The body is at its most relaxed during deep sleep and it is difficult to wake up. So when the alarm clock wakes you from deep sleep, you often feel a little disoriented. The deep sleep phase is the only sleep phase in which sleepwalking or sleep talking can occur. On average, an adult spends about a quarter of the night quarter of the night in deep sleep.

 

What happens in the body during deep sleep?

  • Experiences are processed
  • Memories and what has been learned are stored
  • the immune system is strengthened
  • Injuries and wounds are healed
  • Growth hormones are released
  • Decisions are made subconsciously

 

➤ In order for the body to recover sufficiently, deep sleep should account for 15-25% of sleep time.

Dream phase (REM sleep)

Many people remember dreams that occur during the dream phase even after waking up. This is because the most intense dreams occur during this sleep phase. most intense dreams occur. REM sleep marks the end of a sleep cycle. This is usually followed by a short waking phase before the body returns to the sleep phase.

REM stands for "rapid eye movement", i.e. "rapid eye movement", which is characteristic of the dream phase.

 

What happens in the body during REM sleep?

  • Processing emotional impressions and collected information

 

➤ Nightmares are mainly dreamt in the dream phase.

 

People must therefore enough time in the deep sleep phase so that the body can regenerates. Although all sleep phases make an important contribution to restful sleep, the body has difficulty recovering without deep sleep, which is why light sleepers are often moody and easily irritated.

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Why do we sleep badly?

There are many triggers for sleep problems many triggers. Whether it's stress, family and work problems, poor nutrition or health problems - we are so busy that we can't switch off properly. Our healthy sleep suffers.

 

➤ Every second woman and every fourth man in Germany suffers from sleep problems!

What are the consequences of poor sleep?

If we sleep badly, this inevitably leads to serious consequences:

  • Symptoms of fatigue
  • Irritability
  • Concentration and attention disorders
  • Reduced performance
  • Stress and migraine
  • Weakened immune system and increased susceptibility to infections
  • Weight gain
  • Stomach complaints
  • Depression
  • Increased risk of accidents
  • High blood pressure
  • Type 2 diabetes
  • Cardiovascular diseases
  • Premature signs of ageing or reduced life expectancy

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Our top tip to increase sleep efficiency:

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This is how melatonin works in the body:

Our sleep quality is directly influenced by the natural sleep hormone melatonin. Melatonin is responsible for making us tired in the evening get tired in the evening. Our body's own production therefore follows the natural biorhythm (day-night rhythm). If your body produces enough melatonin, you sleep well and feel rested and refreshed the next morning. rested and refreshed the next morning.

However, if we work late into the night on the computer, scroll through our social media apps or watch TV for a long time, this disrupts and inhibits our natural melatonin production.

We get sleep problems.

Taking the natural sleep hormone as a dietary supplement can help you to get your sleep problems under control.

Melatonin ensures that your natural biorhythm is brought back into balance. The time it takes to fall asleep is demonstrably shortened and you sleep more refreshed. You wake up refreshed the next morning.

Your general sleep quality improves and the body body regenerates sustainably.

Studies also show that melatonin can alleviation of jet lag contributes to jet lag. So, if you're going on a trip, prepare early and you can enjoy the journey twice as much.

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What else can you do to combat sleep problems? 

  • Banish smartphones and the like from your bed, as the blue light inhibits our natural melatonin production.
  • Design a sleep ritualso that the biorhythm can adjust to sleep and the body's own melatonin production is stimulated.
  • Do yoga before going to sleep yoga exercises, a meditation or breathing exercisesto calm down.
  • Write in your diaryto write down your thoughts so that you are not kept awake by thoughts.
  • Avoid drinks containing caffeine and alcohol, so that melatonin production is not hindered.
  • Eat in the evening light mealsthat are not heavy on the stomach. This allows the body to focus on going to bed.
  • A soothing and relaxing bath or a warm tea can also help you to calm down in the evening.

 

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Srinivasan, V., Spence, D.W., Pandi-Perumal, S.R., Trakht, I. 6 Cardinali, D.P. (2008). Jet lag: therapeutic use of melatonin and possible application of melatonin analogs. Travel Medicine and Infectious Disease, 6(1-2):17-28, doi: 10.1016/j.tmaid.2007.12.002

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Sletten, T. L., Magee, M., Murray, J. M., Gordon, C. J., Lovato, N., Kennaway, D. J. et al. (2018, June). Efficacy of melatonin with behavioural sleep-wake scheduling for delayed sleep-wake phase disorder: A double-blind, randomised clinical trial. PLoS Medicine, 15(6):e1002587, doi: 10.1371/journal.pmed.1002587 

Geoffriau, M., Brun, J., Chazot, G. & Claustrat, B. (1998). The physiology and pharmacology of melatonin in humans. Hormone Research, 49(3-4):136-41, doi: 10.1159/000023160

Weeß, H. G. & Landwehr, R. (2009). Phänomenologie, Funktion und Physiologie des Schlafes. PiD - Psychotherapie im Dialog, 10(02), 101–106. doi: 10.1055/s-0029-1223312