![]() ![]() Sleep spindles are named for the way they look on an EEG reading - a spindle of clustered higher frequency waves. Sleep spindles occur during this stage, which are periodic bursts of brainwave activity generated in the hippocampus (our brain's short-term information storage site), and are thought to be responsible for transferring memories from the prior day from the hippocampus to a more long term storage site in the brain – the cortex. With REM sleep the breathing and heart rate changes towards the signals seen during wake. As sleep deepens from the first attempt of falling asleep, the core body temperature drops, as does the breathing rate and heart rate. It's important to note that core temperature is a circadian process, and core body temperature drops from the beginning of the attempt to sleep till approximately mid sleep (3-4 AM). Another study showed that lemon balm on its own increased mood and significantly increased calmness and alertness.ĭuring this second stage of human sleep, your brain produces theta brain waves, and your body transitions into a state of deep relaxation where your core temperature and heart rate decrease and muscles relax in preparation for the deepest sleep to come. Various studies show that the combination of lemon balm combined with other calming herbs (such as valerian and hops) helps to reduce anxiety and promote sleep. Eugenol helps to calm muscle spasms and numbs tissues. Terpenes play a role in the herb's relaxing effects. Lemon balm leaves contain chemicals called terpenes and eugenol. This ingredient is especially helpful for people who tend to have an active mind at night. These natural ingredients all help you transition into sleep mode instead of stirring restlessly, with your mind racing, trying to get to sleep. Nutrients that help with this are valerian root extract, lemon balm extract, jujube fruit extract, magnolia bark, and hops extract. The goal of this stage is to get to sleep fast. ![]() It does not happen at any start of each cycle. This stage is also called the gateway to sleep. This occurs just after you close your eyes, and is the lightest sleep you experience during the night, so even small disturbances can wake you from this sleep stage. The first stage of human sleep is the transition from wakefulness to sleep and is hallmarked by the drop of Alpha (relaxed awake) and Beta (alert Awake) and rise of Theta (light sleep) and Delta (deep sleep). ![]() In this post, we're sharing what happens in each stage and the natural ingredients you can use to maximize your sleep in each stage to fall asleep easily, lower your body temperature, sleep deep, and achieve REM to wake refreshed. Many people associate dreams with REM sleep because this is the stage where most dreams occur.Īs you can imagine, each sleep stage plays a critical role in our health and recovery, so efficiently cycling through all four stages of sleep throughout the night is key to getting the best sleep ever. Most adults go through 4 to 5 complete sleep cycles per night over a 6 to 8 hour period. The first three stages of sleep are non-REM, followed by a shorter period of REM sleep, and then the cycle starts over again. Our body cycles through the four stages of sleep multiple times over the course of the night. REM stands for Rapid Eye Movement because, during parts of REM sleep, our eyes move rapidly in different directions, which doesn't happen during non-REM sleep. This cycle repeats four or five times over the course of a night's sleep and is known as the four stages of human sleep. We go through four stages in the human sleep cycle, and they occur in order, as follows: We cycle between what's called non-REM (NREM) and REM sleep. A lot happens in our bodies while we sleep. ![]()
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