A Glimpse into the Hidden World of Your Sleep by Anja Hindrikx
While you’re peacefully dreaming, your body is hard at work—recovering, recharging, and processing the day. Discover what’s happening inside your mind and body during the night, and why good sleep is essential for your health.
Why Good Sleep Matters – and What Happens in Your Body at Night
We all know what it feels like after a bad night’s sleep: you wake up tired, find it hard to concentrate, and your mood is off. Yet we rarely stop to think about what actually happens while we sleep. Sleep isn’t just rest—it’s an active process in which your body and brain work tirelessly to restore balance and repair themselves.
The Different Stages of Sleep
An average night consists of several sleep cycles, each lasting about ninety minutes. Every cycle has four stages that repeat throughout the night.
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Stage 1 – The Transition to Sleep
You drift off: your breathing slows, your muscles relax, and your brain starts to power down. You might suddenly twitch awake—completely normal. -
Stage 2 – Light Sleep
Your body temperature drops, your heart rate slows, and your brain produces short bursts of activity called sleep spindles, which help process memories. This stage makes up about half of your total sleep. -
Stage 3 – Deep Sleep
This is the recovery phase. Your body repairs cells and tissues, builds muscles, and strengthens your immune system. If you wake up during this stage, you’ll likely feel groggy or disoriented. -
Stage 4 – REM Sleep (Dream Sleep)
This is when your most vivid dreams occur. Your brain activity resembles that of being awake, but your muscles are temporarily paralyzed. During REM sleep, you process emotions, consolidate memories, and boost creativity.
A healthy night’s rest includes four to six of these cycles. If your sleep is often interrupted, you miss crucial stages—affecting your energy, focus, and mood.
How Much Sleep Do We Need?
Not everyone needs the same amount of sleep, and your body’s needs change with age.
| Age Group | Average Hours of Sleep per Night |
|---|---|
| Babies (0–1 year) | 14–17 hours |
| Toddlers (1–3 years) | 12–14 hours |
| Preschoolers (4–6 years) | 10–12 hours |
| Children (7–12 years) | 9–11 hours |
| Teenagers (13–18 years) | 8–10 hours |
| Adults (19–64 years) | 7–9 hours |
| Older Adults (65+) | 7–8 hours |
Teenagers and young adults often need more sleep than they think—their bodies and brains are still developing. Too little sleep during this stage can cause fatigue, irritability, and poorer academic performance.
Factors That Affect Your Sleep
Good sleep doesn’t happen by accident. Many factors can influence how well you rest:
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Screens – The blue light from phones, tablets, and laptops suppresses melatonin, the hormone that makes you sleepy.
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Caffeine and Alcohol – Coffee, cola, and energy drinks keep you alert, while alcohol may help you fall asleep faster but leads to lighter, less restorative sleep.
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Stress and Worry – A busy mind makes it harder to fall asleep and stay asleep.
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Environment – A cool, dark, and quiet bedroom promotes deep, uninterrupted rest.
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Routine – Going to bed and waking up at consistent times helps regulate your body clock.
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Exercise – Regular physical activity improves sleep quality—just avoid intense workouts right before bed.
Summary
Sleep is the fuel for both body and mind. Each stage serves a vital purpose: physical recovery, memory consolidation, emotional balance, and energy renewal. Respecting your sleep gives your body the chance to function at its best.
So: put your phone away a little earlier, keep a steady rhythm, and allow yourself that deep, refreshing rest. Because every good day starts with a good night.
Sources
https://www.hubermanlab.com/topics/sleep-hygiene
Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams.
New York: Scribner. ISBN: 978-1501144325