Understanding the Importance of the Sleep Cycle for Better Rest

Almost everyone stays up late at night. Some people scroll on TikTok or Instagram. Others do homework. Even though it feels normal, staying up late isn’t good for your body or brain. Sleep is more than just closing your eyes; it's a time when our bodies repair themselves, our brains organize memories, and we dream (UCSF Health). Many people are unaware of the importance of sleep or how technology can disrupt it and upset the natural cycle. Learning about sleep can help us maintain our health and feel well.

Sleep happens in cycles. Each cycle is about 90 minutes long. Most people have four to six cycles of sleep every night (UCSF Health). The first stage is light sleep, where your body starts to relax, but you can wake up easily. The second stage is deeper sleep, where your heart beats more slowly, your body gets cooler, and your brain organizes memories from the day (Harvard Health). The third stage is deep sleep. Your body repairs itself, your immune system gets stronger, and you get energy for the next day. The last stage is REM sleep. This is when we dream. Your eyes move quickly, and some scientists theorize that your brain is following the “movie” your brain is playing, which is the dreams you

have. Your brain works on your emotions and memories, and your body becomes paralyzed so you don’t act out your dreams (UCSF Health). REM sleep is important for learning and memory.

Diagram illustrating the stages of the sleep cycle, including light sleep (N1 and N2), deep sleep (N3), and REM, which is associated with vivid dreaming.

So how much sleep do we actually need, and what happens if we don't get it? Teenagers need about 8 to 10 hours of sleep. Adults need 7 to 9 hours (UCLA Health; Harvard Health). Not getting enough sleep can make you moody, tired, and forgetful. It can also make your reaction time slower. Being awake for a whole day can even make your brain work like you are legally drunk (Healthline). Sleep is also important for your brain cells. When you don’t sleep enough,  brain cells called astrocytes can start breaking down healthy connections (UCLA Health). Even one night of only 4 or 5 hours of sleep can make your immune system weaker (Harvard Health). This shows that sleep is very important for both your body and brain.

Technology can make it hard to sleep. Phones, tablets, and computers emit blue light, which tricks your brain into thinking it's still daytime (Healthline). This makes it harder to feel sleepy. Scrolling late at night can also make deep sleep and REM sleep shorter. Losing these stages makes it harder to focus and remember things.

Apps like TikTok and Instagram keep your brain awake because they are fast and exciting (Renu Counselling). Doctors say it is better to avoid screens for 30 to 60 minutes before bed (Healthline). Rather, you should read a book or listen to the Quran or a nasheed instead to help your brain relax.

"Enhance your sleep quality with these 10 practical tips from the World Sleep Society, including establishing consistent sleep schedules, creating a peaceful environment, and adjusting lifestyle habits."

Sleep is not just for feeling rested; it helps your body repair itself, your brain organize memories, and your emotions reset. Learning about sleep and keeping technology away before bed can help you stay healthy. The next time you want to scroll late at night, remember that sleep is very important. Every sleep cycle helps your body and brain get stronger. Taking care of your sleep is one of the best ways to stay healthy and feel good (UCSF Health).

Works Cited

Solan, Matthew. “How Much Sleep Do You Actually Need?” Harvard Health, 30 Oct. 2023, www.health.harvard.edu/blog/how-much-sleep-do-you-actually-need-202310302986.

Watson, Stephanie, and Kristeen Cherney. “The Effects of Sleep Deprivation on Your Body.” Healthline, 15 May 2020,

www.healthline.com/health/sleep-deprivation/effects-on-body.

UCLA Health. “How Much Sleep Do Teens Need? And How to Help Them Get Enough.” UCLA Health, 31 Oct. 2022,

www.uclahealth.org/news/article/how-much-sleep-do-teens-need-and-how-to-help-your-teen-get-enough.

‌Marks, Robin. “Eye Movements in REM Sleep Mimic Gazes in the Dream World | UC San Francisco.” UCSF, 25 Aug. 2022,

www.ucsf.edu/news/2022/08/423531/eye-movements-rem-sleep-mimic-gazes-dream-world.

“TikTok Brain: Understanding the Impact on Modern Attention Spans - ReNu Counselling & Psychotherapy.” ReNu Counselling & Psychotherapy, 5 Aug. 2024,

renucounselling.ca/tiktok-brain/.