Save 30% on your first subscription order using code: EZ30

What Are the Stages of Sleep?

Reading Time: 3 minutes

Have you ever woken up feeling refreshed and energized, or groggy and unrested? Your sleep quality is directly related to the stages of sleep you experience each night. There are four stages of sleep that your body cycles through, each with a unique set of characteristics and functions. 

Sleep is one of the most crucial aspects of human health, yet it is often taken for granted. Whether you're a night owl or an early bird, getting a good night's sleep is essential for your overall well-being. Good sleep is necessary for repairing muscle tissues, boosting brain function, regulating hormone production, and improving mood. 

Stage 1

This is the lightest stage of sleep, lasting only 5-10 minutes. Your body is transitioning from wakefulness to sleep, and you may experience muscle twitches or sudden jerks. Your brain waves start to slow down, and you become less responsive to external stimuli. In this stage, you can easily be awoken and may feel like you haven't slept at all.

Stage 2

This stage accounts for nearly half of your total sleep time and lasts for about 20 minutes. Your brain waves continue to slow down, and your body temperature drops. You will enter a state of deep relaxation, and your heart rate and blood pressure will decrease. Your brain also produces sleep spindles, which help with memory consolidation.

Stage 3 and 4

While all stages of sleep are important for different reasons, it's during stages 3 and 4 that our body experiences deep sleep, also known as slow-wave sleep (SWS). These are the deep sleep stages that are crucial for physical restoration and repair. 

Stage 3 lasts for a few minutes, and stage 4 can last for up to 30 minutes at a time. In these stages, your brain waves slow down even further, and it becomes difficult to wake you up. Your body is in a state of complete relaxation, and it secretes growth hormones that are vital for tissue repair and regeneration.

Stage 3 and 4 sleep are crucial for our overall health and well-being. However, it's not just about the quantity of deep sleep we get, but also the quality. Factors such as stress, caffeine, alcohol, and certain medications can disrupt our deep sleep patterns and prevent us from getting the restorative rest we need. 

Creating healthy habits like cutting the amount of coffee you consume per day, exercising, and taking a sleep support supplement can support and encourage better sleep. 

Sleep Support

If you’re ready to focus on getting better rest and bringing healthy sleep habits into the New Year, there are some supplements you may want to consider:

Melatonin: This hormone is naturally produced by your body and plays a significant role in regulating your sleep-wake cycle. It signals to your body when it's time to sleep and its levels increase at night. Sometimes things can get in the way of your melatonin production, however. Melatonin supplements can support restful sleep for people who have difficulty.

GABA: This neurotransmitter is responsible for calming your nervous system and reducing stress and anxiety levels. Supplementing with Gaba can help you relax and fall asleep more easily, reducing the amount of time spent in the first stage of sleep.

5-HTP: This is a precursor to serotonin, another neurotransmitter that plays a vital role in mood regulation and sleep. Taking 5-HTP supplements can increase the levels of serotonin in your brain, leading to improved sleep quality and better mood.

L-Theanine: This amino acid stimulates the production of alpha brain waves, promoting a state of relaxation and calmness. It has been shown to improve sleep quality and increase the duration of stage 2 sleep, leading to more restful nights.


Understanding the stages of sleep is the first step in improving your overall sleep quality—and getting the deep sleep you need. Each stage serves a particular function in promoting physical and mental restoration, and the duration and quality of each stage contribute to how rested and refreshed you feel upon waking up. 

Specific supplements such as melatonin, Gaba, 5-HTP, and L-Theanine can support good rest so that you wake up feeling recharged and ready to conquer the day. Work with a healthcare professional to determine which supplement is best for you and your unique needs.