What Are the Five Stages of Sleep Cycle? How to Improve Your Sleep Quality?

Sleep is essential for our physical and emotional wellbeing. It helps us recover from stress and keep our bodies in good shape. But many people struggle to fall asleep at night and stay asleep throughout the night. This article will explain the different stages of sleep and give you tips on improving your sleep quality.

Five Stages of Sleep Cycle

Scientists categorized sleep cycle into five stages based on the characteristics of our brain and body during the night of sleep. They categorized stage 1, 2, 3 and 4 as ‘non-REM (non-rapid eye movement) sleep’ whereas stage 5 is considered as REM (rapid eye movement) sleep. The amount of time you spend on each stage will have a big impact on how well you feel rested and how much energy you have during the day.

Scientist used brainwave frequencies and amplitudes from an electroencephalogram (EEG) differentiate these stages of sleep, along with other biologic rhythms including eye movements (EOG) and muscle movements (EMG).

Here are the five stages of sleep cycle:

Stage 1 of non-REM Sleep (Light Sleep)

The first stage of sleep is called light sleep. During this phase, our body temperature drops slightly. We often wake up during this stage because our brain sends signals to our muscles telling them to move. If we don’t get enough sleep, we might feel groggy and tired the next day.

During this stage, there is muscle tone present in the skeletal muscles. We also tend to breath at a regular rate at this stage.

In the meantime, we can probably still sense what’s going on around us. Therefore, we can usually get woken by noises or other disturbances.

Stage 2 of non-REM Sleep (Light Sleep)

Stage 2 follows Stage 1 and usually means deeper sleep, but it’s still considered as light sleep. We are less likely to get woken at this stage.

During this stage, our heart rate and breathing regulate, our body temperature goes down, our eye movement slows down until it completely stops, our muscles tend to relax.

Stage 3 of non-REM Sleep (Deep Sleep)

Even though stage 3 is considered as deep sleep, it still acts as the transition between deeper sleep (stage 4) and REM sleep (stage 5), in which our body temperature starts to rise.

At the same time, our brain waves slow down in stage 3 where our muscles relax and breathing slows even more. It’s also harder to wake up and we might feel at loss of direction if alarm rings. Research has used loud noises that are over 100 decibels but still couldn’t awake participants that were in deep sleep.

Stage 4 of non-REM Sleep (Deep Sleep)

In the stage 4 of non-REM sleep, we are in deep sleep where our brain waves further slow down. In this stage, our body starts tissue repair and growth, same as our muscles, because our blood flow increases to muscles. Besides that, the hormone for growth is released.

Stage 5 – REM Sleep

The final stage of the sleep cycle is stage 5, or REM sleep; it’s the stage where we dream. Our eyes move fast, and our breathing becomes shallow and rapid. Our body temperature regulation is off, even our body (mainly arms and legs) are paralyzed to stop us from acting our dreams. In addition, this stage is where scientists believe is to benefit for memories, learning and problem solving.

Typically, REM sleep happens around 90 minutes into the sleep cycle.

 How to Improve Your Sleep Quality?

Now, we know how many stages there are in the sleep cycle, but that’s just for people that can sleep normally. The reality is 40% of people reported having trouble sleeping, so here are some tips to help you improve the sleep quality:

Recommended by both Sleep Foundation and Healthline, the Go2Sleep (Hot Summer Sale in $99) Tracker from Sleepon gives you a variety of rich data for its price. It can offer you the best value if you want to know more about your sleep cycle.

  • Do regular exercise. 

Exercise overall can reduce your stress, boost your mood, and eventually boost your ability to have better deep sleep, especially after an intensive workout. If you want to grow muscles, it’s even more important to have good quality fo sleep.

  • Cut caffeine intake after noon.

Caffeine can stimulate the nerve system and keep us you awake at night, which in turn disrupt us from having deep sleep. Avoid caffeine after noon because caffeine stimulates the nervous system and keeps us awake. Shorter sleep significantly cut down our deep sleep period and REM sleep.

  • Keep your bedroom cool

Studies find that between 60 and 67 degrees Fahrenheit is the best for people to fall asleep at night. Don’t forget to make your bed and pillow comfortable as well.


It’s always important to know our own body and health, sleep health is no exception. Therefore, we covered five stages of sleep cycle to better understand ourselves. Also, we know not everyone can sleep normally so we provided some tips to improve your sleep quality.

In the end, have a sleep tracker is essential to indicate rich data about your sleep cycle, which will also give you an idea what you need to do, what you need to avoid to better your sleep at night.

As the Best Valued Sleep Tracker in 2022, Go2Sleep gives you a variety of data, including your heart rate, blood oxygen, AHI, HRV, and more. All of this information are definitely needed to know about your sleep cycle.


What Are The Stages Of Sleep & What Does Each Stage Do?

The 5 Stages of Sleep: Sleep Cycle Center: Sleep Specialists

5 Stages of Sleep & Sleep Cycles | American Sleep Association

8 Best Sleep Trackers for 2022

How many cycles of sleep are there?, How many stages are in the sleep cycle?, What are the 5 stages of the sleepy cycle?

What Causes Snoring in Female? – Sleepon

Snoring is common for almost everyone.

However, as a woman, you might downplay the snoring problems because you think it’s more like a males’ issue. The reality isn’t what you think.

Study finds that around 40% of adult women and 57% of adult mean experience snoring occasionally.

Shocking? Or maybe your sleep partner has already complained about it?

Today, we’ll explain the causes of snoring among females and give you eight recommendations to help if you have the issue.

What causes snoring in general?

According to Mayo Clinic, factors such as your mouth anatomy, sinuses anatomy, allergies, a cold, your weight, and drinking alcohol can all cause snoring at night.

When you are in deep sleep at night, the muscles in your mouth, tongue, and throat relax, and this is the outcome of aforementioned factors to cause snoring.  Your airway can be blocked by the relaxed tissues in your throat. A sleep tracker can monitor and record your sleep pattern so that you can understand the snoring better.

Here are the factors that can cause snoring in female, and being aware of them can give you an idea if you need to take any actions on it:

  •  Obstructive Sleep Apnea (OSA). Obstructive sleep apnea, which affects 2% to 9% of the adult population in the US, is a respiratory disorder that causes you experiencing either complete or partial collapse of the upper airway during sleep. It can lead to trouble breathing in sleep and disturb your bed partner. 

For more information, please visit obstructive sleep apnea.

  • Age. The likelihood of snoring is increasing with your age. If your age is over 30, chances of snoring is around 15% to 20%, more than if you’re under 30.
  • Menopause. Menopause can loosen your muscle in the throat that will cause snoring. It typically happens when your PMS (Premenstrual Syndrome) is over. By then, you can become just as likely as men to start snoring.
  • Overweight. If you’re overweight, the tongue becomes too large, it presses against the back of the throat, causing the soft palate to vibrate. If the soft palate is pressed against the back of the tongue, then the vibration of the soft palate is transmitted to the tongue, causing the tongue to vibrate. This results in snoring.
  • Pregnancy. Snoring during pregnancy is common because of the changes of your hormone levels, which expands the blood vessels in your nasal cavity and in turn force you breathe through your mouth, and this can cause snoring. It’s also partially because of weight gain during pregnancy.
  • Fatigue. Another common cause of snoring is fatigue. When you feel exhausted, our bodies release adrenaline into our bloodstream, causing blood vessels to constrict and making breathing harder. As a result, the muscles around the throat relax, allowing them to vibrate during sleep, making the snoring even louder than usual.
  • PCOS. Based on National Center for Biotechnology Information, women with polycystic ovary syndrome (PCOS) may be at higher risk of having sleep apnea and snoring because of the excessive amount of male hormones they have, which are linked to snoring and sleep apnea.

What is the treatment for snoring in female?

In order to solve your snoring problems, most solutions are universal among men and women, except the case of pregnancy. So your partner snores and using some methods to cure it, you can also give them a try. Here we’ve collected eight ways to help with snoring.

SourceURL:file:///Users/sleepon/Library/Containers/com.tencent.xinWeChat/Data/Library/Application Support/com.tencent.xinWeChat/2.0b4.0.9/66ef8f35a29e5a52db896c11907d0cc0/Message/MessageTemp/9e20f478899dc29eb19741386f9343c8/File/What causes snoring in females-sleepon.docx

  1. Choose the right pillows. There are anti-snoring pillows on the market to prevent your airways from getting blocked, because dust can get accumulated in pillows, which can make you have allergic reactions and finally lead to snoring.

Also, pick pillows that elevate your upper part of the body and align your spine to keep your air passage open. This can help with reducing snoring issues.

2.Change sleeping posture. Facing up while sleeping can make your tongue and soft palate being pushed to the back side of your throat, causing the air passage smaller. As we mentioned before, this can lead to snoring. Try to sleep on the side to prevent your tongue from blocking the airway.

3.Control weight gain. Being overweight can excess weight around your neck and squeezes the internal airway of the throat, which results in snoring at night. Therefore, simply lose weight can reduce the neck fat tissue and help reduce snoring.  

4.Drink enough water. A hydrated nose can decrease concentration of thick mucus in your mouth and throat that’s related to snoring. So, drinking enough water and keep yourself hydrated can cure snoring in some extend.  

5.Keep good sleep hygiene. Maintain your sleep hygiene can not only benefit your sleep problems but also help with snoring. For instance, do regular exercise to boost your energy to avoid fatigue; reduce caffeine intake; follow a consistent sleep routine; keep your room temperature between 60 and 67 degrees Fahrenheit.

6.Track your sleep. With the help of a sleep tracker, you’ll know sleep patterns including AHI, Apnea Hypopnea Index, blood oxygen level to better understand your sleep and the snoring problems.

Recommended by both Sleep Foundation and Healthline, the Go2Sleep (Hot Summer Sale in $99) Tracker from Sleepon gives you a variety of rich data for its price. It can offer you the best value if you want to know more about your sleep health.

7.CPAP Therapy. This could be the last option for you if nothing else works. Continuous Positive Airway Pressure Therapy (CPAP) uses mild air pressure to open your airways, which results in reducing the snoring. But some people find it inconvenient, loud and uncomfortable.

8.Inspire Sleep Treatment. As opposed to CPAP, inspire sleep treatment is a maskless alternative. It’s a small implantable device placed under the skin in the chest to monitor your breathing patterns and stimulate a nerve that controls muscles at the back of your throat, which keeps your airway open during sleep, to help you sleep peacefully and breathe normally.


Now we know the reasons for snoring in females so maybe you should take it seriously if you do have snoring problems. Also, from the solutions for snoring, except for pregnancy, curing snoring is more about your lifestyle: maintain your sleep hygiene, drink enough water, control weight gain, etc.

Or let’s form a habit of tracking your sleep during the night to better know about yourself.

Check out Go2Sleep to learn more.


What Causes Snoring in Women?

Do Women Snore? 7 Scientifically Proven Ways to Prevent Snoring

Why do women snore?

What Causes Snoring in Women? Know the Common Reasons

The social stigma of snoring among women – why it’s bad for her sleep and health

Snoring – Symptoms and causes – Mayo Clinic

Snoring – Neurologic Disorders – Merck Manuals Professional Edition

Sleep disturbances in women with polycystic ovary syndrome: prevalence, pathophysiology, impact and management strategies – PMC

4 Solutions to Sleep Problems-Sleepon

Sleep is essential for our physical and emotional well-being. It helps us recover from stress, maintain good moods, and keep our bodies strong. But sometimes, sleeping too little or too long can cause serious health problems.

If you’re having trouble sleeping, there are several things you can do to help yourself fall asleep faster and stay asleep longer. Today, we’re going to cover four main solutions, including have a sleep tracker, to your sleep problems.

Continue reading

10 Tips for Sleep Hygiene Checklist to Better Your Sleep

We all know a good night’s sleep is essential to our overall wellness. But sometimes you find it hard to fall asleep at night or you wake up several times during sleep; and you probably are familiar with insomnia, sleep apnea and their negative impact on our mental health and health in general.

Today, we’ll go over a sleep hygiene checklist for better sleep. You can mark them down and see how many things you have been doing correctly or incorrectly.

How improve sleep hygiene, sleep and wellness, Sleep hygiene checklist, Tips for sleep hygiene

Continue reading

Inspire Sleep Treatment: 6 FAQs Answered- Sleepon

Has your partner ever complained that you snore during the night? Have you wondered why you still feel tired or fatigue after a full night of sleep? Or do you have difficulty staying sleep at night?

If you have been facing issues above, you might have sleep apnea. If your symptoms are server, you might even need to go through inspire sleep apnea treatment.

But sleep apnea? For a person that might think snoring is normal, you probably even haven’t heard of this word before.

Before you go to a doctor, this article is to answer six frequently asked questions to give you some insights of sleep apnea and inspire sleep apnea treatment.

does inspire treat sleep apnea, how does inspire sleep apnea treatment work, how does inspire treat sleep apnea, how does sleep inspire work, inspire sleep apnea treatment cost, Inspire sleep treatment inspire sleep apnea treatment, inspire treatment for sleep apnea, is inspire sleep safe, what is inspire sleep

Continue reading

Sleep Aid for Seniors: 5 Ways to Help Your Loved Ones Sleep Better

Are you worried about your elderly loved ones’ sleep quality? You’re not alone. In fact, many people worry about their aging parents or grandparents’ ability to fall asleep. According to U.S Pharmacist, more than 50% of geriatric patients have reported repeated difficulty falling and staying asleep, trouble waking, waking up too early, or needing to nap without feeling rested.

So what can you do to help your elderly loved ones sleep better? Do you have an elderly loved one who needs some extra help getting to sleep? Or maybe they need help staying asleep once they get into bed? Here are five tips of sleep aid for seniors to help them sleep better.

healthy sleep habits, healthy sleep hygiene, Sleep aid for elderly, Sleep aid for seniors, sleep health

Continue reading

The Cure to Insomnia: 4 Main Ways to Improve Your Sleep Health

Have you had those nights of loss of sleep?

You are not alone, based on Sleep Foundation, between 10% and 30% of adults struggle with chronic insomnia. The lifetime risk of having insomnia in women are even as much as 40% higher than men.

Have you been looking for the cure to insomnia?

This article will tell you about 4 main ways to improve your sleep health because we know the relationship between sleep and wellness, and even lack of sleep and mental health. And we hope, with the help of the recommended solutions and a little add-on, you will be able to cure insomnia.

Cure insomnia, lack of sleep and mental health, less sleep will cause stress, loss of sleep, sleep and wellness, sleep health, The best cure for insomnia

Continue reading

Find Your Coronasomnia Treatment: 10 Recommended Solutions – Sleepon

With the blink of an eye, COVID-19 has been affecting our lives for almost three years. It has not only caused millions of lost lives, but also has changed our way of living: working remotely, wearing masks, and more importantly – our sleep health, to be more specific, causing more insomnia, in other words, coronasomnia.

coronasomnia definition, coronasomnia symptoms, coronasomnia treatment, does covid cause insomnia, healthy sleep habits, healthy sleep hours, healthy sleep hygiene, healthy sleep schedule, lack of sleep and mental health, less sleep will cause stress, loss of sleep, omicron insomnia, sleep and wellness, sleep health, sleep is the best medicine, sleep study test cost, sleep tracker ios

Continue reading

5 Cheap Sleep Trackers to Save Your Sleep Study Test Cost

We all say sleep is the best medicine and know the importance between sleep and wellness.  Healthy sleep hours with healthy sleep hygiene may benefit us from having loss of sleep because less sleep will cause stress and other problems.

Some of you might be experiencing some sleep problems and trying to do sleep test to understand your sleep better. But sleep study test cost can be expensive so looking for an alternative like a cheap sleep tracker could be considered.

Here we will summarize 5 cheap sleep trackers to save your sleep study cost.

best sleep trackers, cheap sleep trackers, healthy sleep hours, healthy sleep hygiene, home sleep test, less sleep will cause stress, loss of sleep, sleep and wellness, sleep health, sleep is the best medicine, sleep monitor, sleep study test, sleep study test cost, sleep test, sleep tracker ios

Continue reading

Insomnia and Mental Health: 3 Things You Need to Know

Did you know insomnia and mental health go hand in hand? Especially during the pandemic, about 40% of people have reported trouble sleeping, and loss of sleep was already a problem before the pandemic, according to Sleep Foundation.

coronamnia, insomnia and mental health, insomnia mental health, lack of sleep and mental health, less sleep will cause stress, loss of sleep, omicron insomnia, sleep and wellness, sleep health

Continue reading

Better sleep, better life.

Room 118, Building 7, No.35 Qianwan First Street, Qianhai District, Shenzhen

Copyright 2022 © SLEEPON All Rights Reserved  

SLEEPON keeps both Sleeponhealth and due to the brand upgrading. We promise to provide the same products and service in both sites.