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There are five phases of sleep, each belonging to either Non-REM or REM sleep (REM – Rapid Eye Movement).
Non-REM Sleep
Non-REM sleep consists of stages one through four. Stages one and two are light and shallow. Its quality affects how effectively we can remember any information the next day. The third and fourth stages are deep sleep, during which information is transferred from short-term to long-term memory. It is here, if the phase is passed without problems, that a feeling of complete rest comes.
REM Sleep
In contrast to Non-REM sleep, REM sleep gives us dreams that we remember. This part is akin to nighttime emotional therapy. It also serves as prevention against depression, anxiety, and suicidal thoughts.
Now that we know the difference between light, deep, and REM sleep, we can understand why sleeping from nine to five in the morning and from midnight to ten in the morning are not the same.
Our brain prefers different types of sleep at different times of the day:
From nine in the evening to three in the morning, deep sleep predominates, while from three in the morning to noon, the brain prefers REM sleep. Light sleep occurs in the last two hours before awakening.
By shortening the duration of your sleep, you deprive yourself of emotional recovery, decrease your cognitive abilities, or even increase the risk of cancer and Alzheimer’s. And these are not just empty words and scare tactics. You can learn more about extensive sleep research by reading Matthew Walker, who has been studying this issue for over twenty years.
Good Sleep – Deep Sleep
The problem lies in the fact that we physically cannot sleep properly in an unfamiliar and uncomfortable place. And sleeping for ten or twelve hours instead of seven won’t solve anything. We can collectively thank Mother Nature for this. Throughout evolution, it has been the case that when a person sleeps, they are vulnerable. And if this sleep occurs in unfamiliar territory, the level of potential danger sharply increases.
As a result, only one part of our brain sleeps. The other, which is responsible for deep sleep and gives us a sense of restoration and rest, remains awake and guards our peace. Therefore, it’s not possible to rest properly. Some animals are luckier. Dolphins, for example, feel and function perfectly during such half-sleep.
What to Do When Sleep is Poor?
As an option, try to stay in the same hotels, preserving the familiar environment as much as possible (bring along your favorite items that look and smell familiar).
Sleep in a maximally dark room, with a temperature not much lower or higher than 18-20 degrees Celsius.
Wear warm socks while sleeping, and ventilate the room.
You can also ask your doctor to prescribe you harmless melatonin — a substitute for our natural hormone-regulator of the circadian rhythm, which is produced in the body when we feel like sleeping.
If you feel that poor sleep is caused by psychological rather than physiological reasons: anxiety, panic attacks, and the like, then instead of melatonin, it’s better to seek medical help.