How the Sleep Cycle Works: Stages, Duration, and Tips for Better Rest

Viral Patel
Galt Pharmaceuticals Medical Affairs Fellow, 2024-2025
Humans cycle through 2 phases of sleep, rapid eye movement (REM) and nonrapid eye movement (NREM). NREM sleep can be further divided into 3 stages N1, N2, and N3. Each phase of sleep includes variations in muscle tone, brain wave patterns, and eye movements.1
- N1 (Stage 1 NREM)
- This is the lightest stage of sleep, representing the transition from wakefulness to sleep. It is characterized by low-amplitude, mixed-frequency EEG activity, and slow rolling eye movements. Muscle tone decreases slightly.2
- N2 (Stage 2 NREM)
- This stage constitutes the majority of total sleep time. It is marked by the presence of sleep spindles and K-complexes on EEG. Eye movements stop and muscle tone is further reduced.2
- N3 (Stage 3 NREM)
- This is the deepest stage of NREM sleep, characterized by high-amplitude and low-frequency delta waves. It is associated with the highest arousal threshold and is considered restorative sleep.2
- REM Sleep
- REM is characterized by rapid eye movements, low-amplitude mixed-frequency EEG (similar to wakefulness), and muscle atonia. This stage is associated with vivid dreaming and increased brain activity.3

The body cycles through all stages approximately 4 to 6 times each night, averaging 90-120 minutes per cycle.1 N1 ranges from 1-7 minutes at the start of the night and is often shorter in subsequent cycles. N2 is approximately 10-25 minutes in the first cycle and will increase in duration in later cycles. N3 takes 20-40 minutes in the first cycle, decreasing in duration in later cycles. REM sleep typically lasts 10 minutes in the first cycle and will increase to 30-40 minutes by the last cycle.4
There are many ways to improve sleep quality:
- Prioritizing adequate sleep duration
- Maintaining regular sleep routines
- Optimizing the sleep environment
- Minimizing evening stimulants
- Addressing comorbid sleep disorders
These strategies can help improve sleep quality and preserve the integrity of NREM and REM sleep cycles.5
References
- Patel AK, Reddy V, Shumway KR, et al. Physiology, Sleep Stages. [Updated 2024 Jan 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526132/
- Chokroverty S. Overview of sleep & sleep disorders. Indian J Med Res. 2010;131:126-140.
- Rodenbeck A. Biologische Grundlagen des Schlafens und Wachens [Biological principles of sleep and wake]. Bundesgesundheitsblatt Gesundheitsforschung Gesundheitsschutz. 2011;54(12):1270-1275. doi:10.1007/s00103-011-1373-3
- Gottesman RF, Lutsey PL, Benveniste H, et al. Impact of Sleep Disorders and Disturbed Sleep on Brain Health: A Scientific Statement From the American Heart Association. Stroke. 2024;55(3):e61-e76. doi:10.1161/STR.0000000000000453
- Baranwal N, Yu PK, Siegel NS. Sleep physiology, pathophysiology, and sleep hygiene. Prog Cardiovasc Dis. 2023;77:59-69. doi:10.1016/j.pcad.2023.02.005
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