Welcome back to another Tradie article with Janey- Exercise Physiologist. This month we are getting into some more detail about healthy  sleep and how you can make sure you are waking up feeling refreshed. Sleep isn’t just the amount of time you have your eyes shut,  there’s a bit more to it! You have four different stages of sleep and you cycle through them, also known as a ‘sleep cycle’. Each cycle lasts  about 90-120 minutes and you have are 3-4 cycles a night. There are lots of apps you can use to track your sleep, or you can wear a  smart watch that will give you an analysis (each watch is slightly different but will give you a similar reading). Just be careful to not let your  watch tell you how you’ve slept!

Use it to guide you on how to improve your sleep instead- some tips and tricks below:

1. Pre-sleep/settling

This stage is the transition from wakefulness to sleep. Your heartbeat, breathing, and eye movements slow down, and your muscles start  to relax. You should get 1-5 minutes of this a night.

2. Light Sleep

During this stage of sleep your body temperature drops, and heart rate and breathing continue to slow. Your brain has  bursts of electrical activity called sleep spindles, which help with memory processing. Light sleep plays a vital role in memory  consolidation. You should get between 3.5-4.8 hours of light sleep each night. Signs of too much light sleep ➡️ Frequent awakenings,  feeling unrefreshed despite long sleep duration.

Optimizing Light Sleep

These stages help you transition into deeper sleep, so you want to ensure they aren’t interrupted.

☑️ Stick to a Consistent Sleep Schedule

• Go to bed and wake up at the same time daily, even on weekends.
• This strengthens your circadian rhythm, making sleep onset smoother.

☑️ Limit Caffeine and Alcohol in the Evening

• Caffeine can delay sleep onset and reduce sleep efficiency.
• Alcohol may make you drowsy initially but can fragment sleep later.

☑️ Create a Relaxing Pre-Sleep Routine

• Dim the lights an hour before bed.
• Avoid screens (blue light suppresses melatonin).
• Try deep breathing, light stretching, or reading.

3. Deep Sleep

Deep sleep is critical for physical restoration, immune function, and growth. This stage is also essential for memory and learning. Your  muscles relax fully, and it’s hard to wake up from this stage. You should get between 1-2.3 hours of deep sleep every night. Signs of too  little deep sleep ➡️ Fatigue, weakened immunity, muscle soreness, memory issues.

How to get more Deep Sleep

☑️ Increase Physical Activity

• Regular exercise (especially in the morning or early afternoon) promotes deeper sleep.
• Avoid vigorous workouts close to bedtime

☑️ Ensure a Cool, Dark, and Quiet Sleep Environment
• The ideal bedroom temperature is 16-19°C
• Use blackout curtains, white noise machines, or earplugs to minimize disruptions.

☑️ Eat Sleep-Supporting Foods
• Foods rich in magnesium (almonds, bananas, spinach) and melatonin (cherries, walnuts, oats) can promote deeper sleep.
• Avoid heavy meals right before bed.

4. REM Sleep (Dreaming Stage):

REM sleep is important in supporting cognitive functions, emotional regulation, creativity, and memory consolidation. During REM your  brain activity increases, similar to wakefulness, eyes move rapidly under closed eyelids, breathing becomes irregular, and heart rate and  blood pressure rise and you have the vivid dreams. You should get between 1.5-2 hours of REM sleep each night.

Signs of too little REM sleep ➡️ Difficulty concentrating, mood swings, poor emotional regulation.

Boosting REM Sleep (Dreaming Stage)

REM sleep is essential for cognitive function, emotional regulation, and creativity.

☑️ Get Enough Total Sleep
• REM sleep primarily occurs in the second half of the night, so cutting sleep short reduces REM time.
• Aim for at least 7-9 hours of sleep to ensure sufficient REM cycles.

☑️ Reduce Stress & Anxiety

• High cortisol levels (stress hormone) can reduce REM sleep.
• Try relaxation techniques like meditation, journaling, or guided breathing before bed.

☑️ Manage Light Exposure

• Get natural sunlight exposure in the morning to regulate your circadian rhythm.
• Reduce artificial light exposure in the evening (especially blue light from screens).

Final Tips for Optimizing All Sleep Stages

☑️ Limit naps to 20-30 minutes (longer naps can reduce deep sleep at night).

☑️ Avoid screen time at least 60 minutes before bed (blue light disrupts melatonin).

☑️ Stay hydrated but avoid excessive fluid intake before bed to prevent wake-ups.

☑️ Try a wind-down routine (reading, soft music, or light stretching).

By making small, intentional changes, you can improve the quality of each sleep stage, leading to more restorative rest and better overall  well-being.