Although it’s when the most vivid dreams take place, it’s the lightest stage of sleep except for N1: the brain is active and energized and the heart and breathing rates aren’t as slow as they are in deep sleep. REM: This occurs at the end of the sleep cycle, before you switch back to light sleep and start the process all over again. Roughly speaking, it lasts from 40 to 80 minutes of the (again, roughly) 100-minute sleep cycle. It’s very hard to wake from, and several important physiological changes occur, which we’ll detail in the next section. N3: Also called slow wave sleep, this is the deepest and most restorative of the sleep stages - even REM. It’s thought that sleep spindles help consolidate the day’s memories.( 2) N2 should last from 10 to 40-ish minutes after falling asleep. N2: The heart rate and body temperature decrease and brain waves slow, although brief bursts of brain activity called sleep spindles may occur. N1: This is right after you fall asleep and it’s a kind of transition stage as you make your way to deeper sleep. Image via Department of Defense/ Roger L. The average person used to have no idea if they were reaching that goal, but with the rise of trackers like WHOOP, it’s easier than ever to pinpoint where you need help in your sleep cycle so you can optimize your strength. come from spending roughly a quarter of their night in a state of deep, or “slow wave” sleep. Ideally, we want to spend roughly a quarter of the night in a state of deep, or “slow wave” sleep. We’re talking about increased growth hormone for muscle repair and fat loss, lower levels of inflammation and associated joint pain, improved skill acquisition, and more. Most people will close their eyes at night and get out of bed in the morning, but they may not achieve the ideal amount of deep sleep for them to feel rested and to enjoy its vast benefits, many of which should be particularly compelling for strength athletes. Getting “ deep sleep” doesn’t just mean “a good night’s sleep” or “I didn’t toss and turn all night.” It’s a specific, scientific term and if you have any interest in improving you strength and your performance in the gym, it’s important to pay attention to its meaning
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