The Ultimate Hack for Successful Adulting — Sleep!

Sleep is important for an individual's overall health. Just like regular exercise and a balanced diet, sufficient sleep is essential for keeping both the body and mind fit and relaxed. Getting good sleep can help reduce the risk of obesity, heart disease, and mental illness. 

A study in India found that sleep deprivation was most common among those aged 31-50, affecting 47.91%. The 16-30 age group also had a significant rate of 31.66%, pointing to chronic sleep deprivation among the Indian youth, likely due to shifting lifestyles.

Dr Sanjay Manchanda, MBBS, New Delhi, adds, “How you sleep decides how healthy you are. It's a non-negotiable part of life. Do not take the problem lightly. Sleep disturbances result in reduced quality of life, depression, memory issues, diabetes, and heart strokes.”

Why do sleep stages matter?

Sleep is a vital physiological function which gives stability to your body and mind, and, therefore, keeps you alert when you are awake. It is necessary to have adequate sleep to protect yourself from several diseases. Not getting sufficient sleep will impair your normal brain functioning, resulting in a lack of focus and slow mental processing.

On a typical night, you’ll pass through light sleep, deep sleep (slow-wave), and REM sleep multiple times. Each stage carries unique benefits: light sleep helps you ease in and consolidate certain memories; deep sleep drives physical repair, immune strengthening, and toxin clearance; while REM supports emotional processing, creativity, and the consolidation of complex memories. Disrupting these cycles, by snatching shorter, fragmented nights, can leave you feeling groggy, affect concentration, weaken immunity, and disturb mood. Ensuring a full, uninterrupted sleep cycle restores your body, sharpens cognitive function, and supports emotional resilience.

Understanding your sleep cycle

We all follow the same sleep cycle, but it changes with age. Although the structure of sleep remains the same, the time spent in each stage varies depending on age. The cycle begins with non-REM sleep, which has three stages, and ends in REM sleep. This full cycle repeats about 4 to 6 times a night. As we age, we often spend less time in deep sleep and more in lighter stages, which can affect how refreshed we feel upon waking.

Non-REM sleep

Stage 1

N1 is the initial stage of non-REM sleep, where the body starts to unwind. Brain waves begin to slow, and you're still easily awakened. It’s that drowsy moment when you might feel yourself drifting off but can still be stirred by surrounding sounds. This stage typically lasts only a few minutes.

Stage 2

N2 is the longest phase in the sleep cycle. Heart rate slows, breathing becomes steady, and body temperature drops. During this stage, the brain produces sleep spindles, bursts of brain activity that help with memory consolidation and learning. It’s the stage where the body starts disconnecting more deeply from the external environment.

Stage 3

N3 is the deepest and most restorative stage of non-REM sleep. It’s very difficult to wake someone during this phase. The body focuses on healing and rebuilding tissue, strengthening the immune system, and supporting physical growth. This is especially vital for children and those recovering from illness or physical exertion.

REM sleep

REM sleep is when the brain becomes more active and dreams occur. Despite this mental activity, the body remains still due to temporary muscle paralysis. Breathing may become irregular, and heart rate may increase. As the night goes on, each REM period becomes longer, supporting emotional regulation and memory processing.

Getting proper sleep means going through all these stages in the correct order. Each phase plays a specific role in maintaining your health, energy, and brain function. Skipping or disrupting any of them can leave you feeling unrefreshed, no matter how many hours you sleep.

Sleep cycles: How do they work?

Sleep cycles are patterns your body follows during sleep, typically lasting around 90 minutes each. In a healthy night’s rest, you go through four to six of these cycles, moving from light sleep to deep sleep and then into REM (rapid eye movement) sleep. The cycle begins with non-REM sleep, made up of three stages, where the body gradually relaxes and repairs itself. This is followed by REM sleep, where the brain becomes more active and dreaming occurs. Each cycle is essential, with later ones containing longer REM periods. A full night’s sleep ensures all stages are experienced, supporting both physical recovery and mental clarity.

Improving your sleep quality

These days, many of us find ourselves searching for ways to increase deep sleep naturally. Simply adjusting our daily habits can make a significant difference. Here are a few lifestyle changes that can help restore a healthy sleep pattern:

• Reducing screen time, especially avoiding smartphones or other devices before bed, has proven helpful for many people struggling with sleep.

• Creating a calming sleep environment is also essential. Sleeping in a dark, quiet room can be far more relaxing, whereas bright lights can be disruptive and overstimulating.

• Staying physically active during the day makes it easier to fall asleep at night. Even light exercise or a walk can support better rest.

• Following a consistent bedtime and wake-up time, even at weekends, helps regulate your body’s internal clock.

• Limiting long or irregular daytime naps can prevent sleep disruptions and improve your ability to fall asleep at night.

Why does this matter, especially for women?

Sleep is essential for everyone, but it’s particularly important for women due to the unique demands placed on their bodies. Hormonal shifts during menstruation, pregnancy, and menopause can greatly affect sleep quality and patterns. Women are also more likely to juggle multiple roles, at work, at home, and in caregiving, which can lead to stress and disrupted rest. Lack of quality sleep can affect mood, concentration, immune function, and overall health. By understanding how sleep impacts women differently, we can take more mindful steps towards healthier routines and better long-term well-being.

Frequently Asked Questions

1) Why is sleep so important for the brain?

Enough sleep is essential for the brain's functioning. Sleep regulates cognitive and memory skills as well as repair mechanisms.

2) Why do humans need sleep?

Sleep is essential to maintain a healthy mental and physical state. Lack of sleep can put you at risk of chronic health problems.

3) What are the biggest benefits of sleep?

Sleep plays a significant role in healing and repair mechanisms, reduces stress, and boosts brain power; it also influences weight management.

4) How do you get perfect sleep?

To get perfect sleep, an individual should maintain better sleep hygiene, improve lifestyle habits, avoid stress, and create a positive environment before they go to sleep.

5) What is a more critical sleep habit?

Although sleep may depend on various factors, one ideal way to get peaceful sleep is to maintain and follow a regular sleep schedule and proper eating habits. Turning off blue screens ahead of time is a crucial habit for better sleep.