Warning: This is what happens if you don't respect your sleep cycles.

Sleep is much more than just going to bed and waking up the next day . Between those two moments, there's a whole machinery behind it ensuring your rest. These are sleep cycles, which are periods of time during which the human body 'recharges' its batteries.

What are sleep cycles?

These are periods of time into which sleep is divided. Each cycle lasts between 90 and 110 minutes and consists of five phases.

Not sleeping well can be the result of a problem in one of these phases , which would clearly represent a problem for your health.

• Stage 1 (a few minutes): Lightest stage of sleep. There are frequent awakenings, and the eyes move slowly. The body is still aware of what's happening around it.
• Phase 2 (10 to 20 minutes). Progressive relaxation and deeper sleep. Eye movement stops and brain waves slow down.
• Stage 3 (15 to 30 minutes). Initial stages of deep sleep. If the person wakes up at this point, they may even experience confusion (in fact, this is when sleepwalking, night terrors, and enuresis (bedwetting) occur).
• Stage 4 (15 to 30 minutes). The deepest stage of sleep, in which the body is ready to rest physically and psychologically. This stage often features images related to the things we dream about.
• Stage 5 (begins 90 minutes after falling asleep). This is when the person experiences vivid dreams. There is an increase in heart rate and loss of muscle tone (which is why, when a person wants to scream in a dream, they physically can't do so).

Would you like to know why it's so important to sleep cool? Check out all the key points in our article on How Temperature Affects Your Sleep .

Why can't I sleep well?

• Daytime activities: Nighttime activities, both work-related and social, often affect the amount of sleep you get.
• Sleeping environment: Factors such as noise, light, or a very cold or hot environment could contribute to poor sleep.
• Device use: Using tablets and mobile phones before bed also affects sleep.
• Health status: Conditions such as arthritis, back pain, heart problems, or asthma can make breathing difficult. Substance abuse or the use of certain medications can also make it difficult.

What happens to my body if I don't sleep well?

Lack of sleep is often associated with diseases such as hypertension, heart attacks, obesity, diabetes , depression, and even psychiatric disorders.

Poor sleep quality can affect your body in several ways.

1. Brain: Sleeping four hours or less for three days could kill brain cells. Without sleep, this organ may not clean the proteins that form plaques that cause diseases like Alzheimer's and other types of dementia.

2. Blood pressure: Blood pressure is highest when your heart beats, pumping blood into your arteries (called systolic pressure). People who sleep well usually have a systolic blood pressure below 120, but those who don't sleep well can have a systolic blood pressure as high as 132.

3. Heart: Lack of quality sleep can increase blood pressure and higher levels of chemicals linked to inflammation, which could contribute to the development of heart disease.

4. Stomach: Sleeping less than five hours a day could cause a 15% decrease in the hormone that regulates fat storage and gives the feeling of satiety (leptin). This could lead a person to eat at odd hours and, consequently, increase the percentage of body fat.

5. Pancreas: It is known that those who sleep an average of six hours or less per day are twice as likely to suffer from diabetes (regardless of their age or exercise habits).

6. Sex life: People with sleep deprivation may experience low libido and less interest in sex due to energy depletion, drowsiness, and increased tension. For example, men with sleep apnea (a breathing problem that affects sleep) may have a lower sex drive, which is associated with lower testosterone levels.

How to improve sleep cycles?

It seems that modern life presents demands that push human beings to their limits . Between juggling work hours, household chores, and family issues, some people have little time for quality rest.

1. Regulate your schedule: Establish specific times for sleeping and waking up. This will create routines for your body and make it easier to go through sleep cycles.
2. Quit bad habits: Do you often watch TV or use your phone before bed? This may be making it difficult for you to fall asleep.
3. Sleeping Environment: Your sleeping space should be a sanctuary for your rest, so it's important to consider everything: a room temperature, freedom from noise, and a cool, ventilated space.
4. Use the right pillow: A pillow that's too high or too low can not only affect your sleep, but also your spine. It's a matter of finding the right pillow for your sleep needs.

The benefits of sleeping better and respecting your cycles

As you can see, sleep cycles are vital for proper rest. Failure to adhere to them can affect your health in the short, medium, and long term .

In addition to paying more attention to your sleeping habits and environment, a health expert can advise you on other measures that would be helpful for quality sleep.

Life requires balance... and that means learning to balance work hours, school, time at home, time with your partner , family, friends, to-do lists, and, of course, sleep.