deep-sleepHowever, not all sleeping hours are created equal. Here is a brief overview of 4 stages of sleep. Each stage has an important role for our body and mind,

Stage 3 and REM sleep are particularly important.

The Stages of Sleep

Non-REM sleep

Stage N1 (Transition to sleep) – This stage lasts about five minutes. Your eyes move
slowly under the eyelids, muscle activity slows down, and you are easily awakened.

Stage N2 (Light sleep) – This is the first stage of true sleep, lasting from 10 to 25
minutes. Your eye movement stops, heart rate slows, and body temperature

Stage N3 (Deep sleep) – You’re difficult to awaken, and if you are awakened, you do
not adjust immediately and often feel groggy and disoriented for several minutes. In
this deepest stage of sleep, your brain waves are extremely slow. Blood flow is
directed away from your brain and towards your muscles, restoring physical energy.

REM sleep

REM sleep (Dream sleep) – About 70 to 90 minutes after falling asleep, you enter

REM sleep, where dreaming occurs. Your eyes move rapidly, your breathing shallows, and your heart rate and blood pressure increase. Also during this stage, your arm and leg muscles are paralyzed.



Therefore, in order to wake up feeling refreshed and energized, adequate of
deep sleep is vital. To get more deep sleep, we should try to avoid factors
that can lead to poor deep sleep, such as being woken during the night (by
your child), smoking or drinking in the evening before bed. Keep in mind
that too much artificial light at night can also lead to poor quality sleep.
What are artificial lights? These are some of our best friends, I am afraid…
TV’s, Computers, Tablets, Smart Phones. Do your best to limit your screen
time before bedtime. You may see an improvement in your quality of sleep.
Here is the “Sleep Architecture” as it represents your sleep stages over the
course of the night and they look like city skyline. Cool looking? An average
adult requires 7.5 – 9 Hours of sleep.© 2012 – 2013


As we know, REM sleep is also crucial for your brain and wellbeing because it
renews the mind by playing a key role in learning and memory. During REM
sleep, your brain consolidates and processes the information you’ve learned
during the day, forms neural connections that strengthen memory, and
replenish its supply of neurotransmitters, which includes feel-good
chemicals like serotonin and dopamine that boost your mood during the day.
Therefore, if you are having a tough time getting up in the morning, try to
get more mind and mood-boosting REM sleep by sleeping an extra 30
minutes to an hour in the morning, when REM sleep stages are longer. You
may have to shift your bedtime up 15 – 30 minutes at a time in order to get
your z’s without being late for work! Improving your overall sleep will also
increase your REM sleep.

While it is so tempting to get more work done and give up some sleep, poor
sleep or sleep loss leads to fatigue, immune suppression, memory,
concentration and mood disorders. Optimal learning cannot take place
against a background of sleep debt.

But what can you do if you can’t get to sleep? Here are just a few ideas to
start with. Try to shut off the anxieties and worries of the day and don’t
worry about tomorrow’s problems, at least not before bedtime. I know these
before bedtime tips are hard to follow, so it is only a guideline:

– Don’t take one last look at email messages
– No business phone calls, late-night news, planning for the next day
– Don’t have caffeine after late afternoon
– Listen to gentle soothing music
-Take a warm bath
Your brain will thank you for it!

Source: Empowering Your Brain (Amy Hsu)

Bacopa Found in Riqall
Helps improve intellect, consciousness and mental acuity, calms the mind and promotes relaxation, increases protein synthesis and activity of the brain cells. Improves memory, mental clarity and longevity. Decreases anxiety, restlessness and senility. Most commonly used to improve mental alertness and enhance learning academic performance.

RIQALL from ROYALE on Vimeo.

My Royale Wellness


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