Sleep 101: The Categories and Stages of Sleep and How They Impact Weight
Getting a good night's sleep is crucial for our overall health and well-being. This is why we included Meaningful Rest (including Sleep) as one of the 4 key components of health in our MOVE model. Sleep not only helps us feel refreshed and energized but also plays a significant role in maintaining a healthy weight.
But did you know that sleep is not a uniform state? It consists of different stages, each with its own unique characteristics and benefits.
Categories and Stages of Sleep
The sleep cycle is divided into two main categories: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep.
NREM sleep is further divided into three stages: N1, N2, and N3, while REM sleep is the final stage of the sleep cycle.
During N1, which is the lightest stage of sleep, we may experience drifting in and out of sleep and can be easily awakened.
N2 is a deeper stage where our body temperature drops, and our heart rate and breathing become more regular. This stage is essential for memory consolidation and learning.
N3, also known as deep sleep or slow-wave sleep, is the most restorative stage. It is during this stage that our body repairs and regenerates tissues, strengthens the immune system, and releases growth hormones.
REM sleep, on the other hand, is characterized by rapid eye movements, increased brain activity, and vivid dreaming. This stage is crucial for cognitive function, emotional regulation, and memory consolidation.
Weight Loss and Sleep
When it comes to weight loss and overall health, deep sleep (N3) plays a vital role. A study published in the American Journal of Clinical Nutrition found that individuals who had shorter durations of deep sleep had a higher risk of obesity and weight gain. Deep sleep helps regulate appetite hormones, such as leptin and ghrelin, which control hunger and satiety. Lack of deep sleep can disrupt these hormones, leading to increased cravings and overeating.
Another study published in the journal Sleep found that poor sleep quality and shorter sleep duration were associated with an increased risk of developing chronic diseases, including obesity, diabetes, and cardiovascular diseases.
While all stages have their significance, deep sleep (N3) is particularly important for weight loss and overall health. So, make sure to prioritize getting enough deep sleep to support your weight loss goals and maintain a healthy lifestyle.
Getting enough deep sleep is so important for overall health and disease prevention! Read more of our posts to learn how to get a great night’s sleep!
Sources:
American Journal of Clinical Nutrition
Sleep (Journal)
