The 4 sleep stages: What happens in each stage

Sleep is a basic and complex process essential to our general health. Understanding the four phases of sleep, which range from light to deep or REM sleep, reveals the mysteries of this nocturnal trip and illuminates the significant impacts of sleep on our physical and mental health.

In this extensive guide, we’ll go through the four sleep phases, learning about their traits, purposes and advantages. 

We hope through this guide you’ll adopt healthy sleeping habits and lead a more satisfying and restful life. 

The basics of sleep

Our health depends on sleep, a physiological activity that is important to live. Reduced consciousness, less sensory activity, and changed brainwave rhythms describe this natural resting state. 

Understanding the fundamentals of sleep lays the groundwork for understanding the nuances of the four sleep phases. A reversible condition of diminished responsiveness and consciousness that is accompanied by recognizable behavioral and physiological changes is known as sleep. 

It is a cyclical process that repeats itself regularly and enables the body and mind to heal, renew, and reinstate essential functions.

Featured product offer
Vitalitown Melatonin
  • Non-habit-forming so it does not create addiction or dependency.
  • 10 mg of fast-dissolving tablet with a pleasant strawberry flavor.
  • Suitable for both men and women and for vegans.

Circadian rhythm and its role in sleep

A biological clock called the circadian rhythm controls our sleep-wake cycle. External elements like light and darkness impact our internal clock and help us coordinate our sleep cycles with the natural day-night cycle. 

The master pacemaker that controls the time of our sleep-wake cycle is located in the hypothalamus of the brain, specifically the suprachiasmatic nucleus (SCN).

In addition to impacting our sleep, the circadian rhythm also affects several physiological functions, including metabolism, body temperature regulation and hormone release [1]. 

Circadian rhythm disruptions, such as those brought on by jet lag or shift work, can affect one’s general health and interfere with sleep.

What is sleep architecture?
Photograph: myjuly/Envato

What is sleep architecture?

The numerous sleep cycles during the night have a certain structure and order. It offers a framework for comprehending how sleep phases advance and are distributed, illuminating the complex patterns that underlie human sleep cycles.

Instead of being a static condition, sleep is a dynamic process with several stages. Non-rapid eye movement (NREM) and rapid eye movement (REM) sleep may be roughly divided into these stages. 

The three stages of NREM sleep are called NREM 1, NREM 2, and NREM 3, with NREM 3 being the deepest state [2].  Rapid eye movements and vivid dreams are characteristics of REM sleep, sometimes called the dream stage.

What are the four main sleep stages?

Understanding the characteristics of the four stages of sleep provides insights into the initial phase of the sleep cycle and highlights the delicate progression from wakefulness to deeper sleep stages. 

In the following sections, we will explore the subsequent sleep stages to unravel the mysteries of sleep architecture.

Stage 1: NREM 1 (Light sleep)

The transition from waking to sleep is represented by stage 1 sleep, which is the first stage of the sleep cycle. Due to how simple it is to awaken from this stage, it is sometimes called light sleep. 

The following are the primary attributes of Stage 1 sleep:

  • Brainwave patterns

Alpha and theta waves coexist in the brainwave patterns during Stage 1 sleep. Theta waves are slower and indicate sleepiness, whereas alpha waves are connected to calm awareness.

  • Muscle activity

In the first stage of sleep, muscle activity begins to decline. However, sometimes, hypnic myoclonia—muscle jerks or twitches—can occur. These uncontrollable motions are common and pose little threat.

  • Sensory perceptions

During Stage 1 sleep, a person may have brief and jumbled sensory impressions. These might seem like hallucinations, dream-like experiences, or a sense of falling. Hypnagogic hallucinations are the term used to describe these events.

  • Duration

Only a short time, often 5 to 10 minutes, passes during stage 1 sleep. It just makes up a little portion of overall sleep time.

  • Easy awakening

It is not difficult to awaken someone from Stage 1 sleep. People awakened during this phase could feel like they haven’t slept off [3].

Stage 1 sleep acts as a transitional state between alertness and deeper sleep phases. It enables the body and mind to unwind and disengage from the outside world. Despite its brief duration, Stage 1 sleep lays the groundwork for all other sleep phases.

Stage 2: NREM 2 (True sleep)

A large amount of our total sleep duration is spent in stage 2 sleep, which is a deeper state of non-rapid eye movement (NREM) sleep. It comes after Stage 1 sleep and is distinguished by particular characteristics. 

Let’s examine the essential features of Stage 2 sleep:

  • Brainwave patterns

Theta waves, sleep spindles and K-complexes are all present in the brainwave patterns during stage 2 sleep. While sleep spindles and K-complexes develop, theta waves from Stage 1 remain.

  • Sleep spindles

Brainwave activity spikes called sleep spindles are brief, fast bursts that last a second or two. On an electroencephalogram (EEG), they show up as recognizable waves. 

Sleep spindles are thought to inhibit sensory processing and defense of sleep against outside disruptions.

  • K-complexes

Large, high-amplitude waves known as K-complexes appear independently during Stage 2 sleep. 

They are believed to be involved in memory consolidation, information processing and responding to environmental cues.

  • Decreased sensitivity to external stimuli

Compared to waking or Stage 1 sleep, the brain is less sensitive to outside stimuli during Stage 2 sleep. This decreased sensitivity maintains the continuity of sleep.

  • Duration

About 45–55% of a typical sleep cycle comprises stage 2 sleep, which generally makes up most of our sleep time.

  • Sleep spindle density

Individual differences in the density of sleep spindles are thought to reflect the quality of a person’s sleep. Better memory consolidation and cognitive performance are linked to spindle density.

To improve overall sleep quality and solidify memories, stage 2 sleep is crucial. It is a transitional stage between stage 1 light sleep and stage 3 profound sleep. 

The body continues to unwind during this stage while the brain gets ready for the deeper stages of restorative sleep.

Featured product offer
Elm & Rye Melatonin Gummies
  • Recommended dosage of 1 gummy per serving.
  • Contains melatonin, glucose syrup, citric acid, natural flavors, spirulina extract, coconut oil, and more.
  • Regulates sleep patterns and promotes better sleep quality.

Stage 3: NREM 3 (Deep sleep)

A critical stage of the sleep cycle is stage three sleep, sometimes called deep or slow-wave sleep (SWS). 

The non-rapid eye movement (NREM) stage of sleep is the deepest and most restorative stage. 

Let’s examine the primary attributes of Stage 3 sleep:

  • Brainwave patterns

On the electroencephalogram (EEG), the brain displays slow, high-amplitude delta waves during Stage 3 sleep. These delta waves are a sign of coordinated, in-depth brain activity.

brainwave patterns
Photograph: ktsimage/Envato
  • Physical restoration

For the most part, stage 3 sleep is in charge of the body’s physical recovery and renewal. 

It is essential for tissue regeneration and repair, for encouraging growth and development and for sustaining a strong immune system [4].

  • Hormonal regulation

The release of critical hormones, including growth hormone, is triggered by deep sleep. This hormone is necessary for tissue healing, muscular growth, and growth.

  • Difficulty in awakening

Waking up from Stage 3 sleep might be more difficult than waking up from Stages 1-2 sleep. Those who are woken during this phase could feel sleepy and confused.

  • Decreased muscle activity

As a result of the dramatic reduction in muscle activity during Stage 3 sleep, the body is able to unwind and rejuvenate.

  • Duration

Throughout the night, Stage 3 sleep lasts for progressively less time. It may persist for 20 to 40 minutes during the initial sleep cycle but gets shorter as more cycles pass.

Since it encourages physical recuperation, stimulates growth and development, and fortifies the immune system, stage 3 sleep is essential for general health.

During this deep sleep period, the body goes through its most significant restorative processes.

REM sleep: The dream stage

A distinct and intriguing phase of the sleep cycle is REM (rapid eye movement) sleep. Vibrant dreaming, enhanced brain activity, and quick eye movements are its hallmarks. 

Let’s examine the essential features of REM sleep:

  • Brainwave patterns

The brain displays patterns like awake while experiencing rapid, low-amplitude brain waves that resemble beta waves. 

The intensive mental and emotional processes that are involved with this increased brain activity.

  • Rapid eye movements

The eyes move quickly during REM sleep, which is one of its distinguishing characteristics. The substance of the dreams that are occurring at this point is reflected in these eye movements.

  • Dreaming

Since vivid dreams are most common during REM sleep, it is sometimes called the “dream stage.” During REM sleep, dreams may be complex, engrossing and very emotional.

  • Muscle paralysis

The body temporarily paralyzes its muscles while in REM sleep to stop people from acting out their dreams [5]. 

Dream-related movements are minimized or prevented by this paralysis, known as REM atonia.

  • Cognitive functions

The cognitive processes of memory consolidation, learning, and creativity all depend heavily on REM sleep. It is said to help in problem-solving and emotional control.

  • Duration

REM sleep episodes usually lengthen as the night goes on and the sleep cycles proceed. While the last REM sleep cycle might take up to an hour, the first may last a few minutes. The length of REM sleep cycles normally increases during the night. 

Only a few minutes may pass between the first and last REM sleep cycles, but the first one may last up to an hour.


Understanding the traits and advantages of each sleep stage helps us recognize how crucial it is to maintain a balanced sleep architecture for optimum health and general well-being. 

Our sleep journey unfolds with choreographed precision, nourishing our thoughts and bodies from the first moments of sleepiness to the vivid dreams of REM sleep.

We may improve our sleep phases and benefit from the many advantages of a good night’s sleep by prioritizing healthy sleep habits, establishing a sleep-friendly atmosphere and treating any potential sleep disorders or interruptions.


What happens during stage 4 sleep the deepest stage of sleep?

Stage 4 sleep, sometimes called deep or slow-wave sleep (SWS), is characterized by slow, high-amplitude delta waves in the brain and physical regeneration and repair in the body. It is a critical stage that promotes immune system health, growth hormone release, and tissue repair, all of which are important for general physical health.

What is the difference between light and deep sleep?

The patterns of brainwaves and the amount of restorative activity during deep sleep are the fundamental distinctions between light sleep and deep sleep. Like Stages 1 and 2, light sleep has brainwaves with relatively small amplitudes and is simpler to wake up from. Stage 3 deep sleep, necessary for producing growth hormones and the immune system, is characterized by sluggish, high-amplitude brain waves.

Which stage of sleep is most important?

All stages of sleep are important for different reasons, but deep sleep (Stage 3) and REM sleep (dream stage) are particularly vital. Deep sleep promotes physical restoration, tissue repair, and immune system functioning. REM sleep plays a crucial role in cognitive processes, memory consolidation, emotional regulation, and creativity.

Featured product offer
Checkable Adult & Children Melatonin Gummies with Passiflora Sleep Aid Gummy
  • Passion-fruit flavored gummies made of melatonin, vitamin B6, and natural Passiflora extract.
  • Formulated with a low dose of melatonin (1 mg/gummy).
  • Vegetarian, vegan, gluten-free, and soy-free.


Photograph: AnnaStills/Envato
The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.