⚕️Sleep Patterns.

Good sleep is one of the most important aspects of our health, but few people understand the different types of sleep. It's not all about going to bed, sleeping and getting up.

The Four Stages of Sleep: A Wellness Guide to Better Rest.

Sleep isn’t just downtime; it’s a vital process that restores your body, sharpens your mind, and balances your emotions. Whether you're winding down after a day exploring the streets of Cartagena or cruising through Alaska’s fjords, understanding your sleep cycle can help you wake up refreshed and ready for your next adventure.

What Is a Sleep Cycle?

Each night, your body moves through 4–6 sleep cycles, each lasting 90–120 minutes. These cycles shift in composition throughout the night, starting with deep restorative sleep and ending with vivid dream-filled REM stages. Factors like age, travel fatigue, and even a glass of wine can influence how your body navigates these stages.

The Four Stages of Sleep.

1. Stage 1 (N1): Light Sleep. 1–7 minutes. The transition from wakefulness to sleep. Brain activity slows, muscles relax, and you're easily awakened.
2. Stage 2 (N2): Deeper Relaxation. 10–25 minutes. Body temperature drops, heart rate slows, and brain activity shows brief bursts that shield you from disturbances.
3. Stage 3 (N3): Deep Sleep / Slow-Wave Sleep. 20–40 minutes. The most restorative phase. Muscle tone, pulse, and breathing rate drop. This stage supports immune function and memory consolidation.
4. REM Sleep: Dream State. 10–60 minutes. Brain activity spikes, the body becomes temporarily paralysed, and dreams unfold. REM sleep fuels creativity, emotional processing, and learning.

Why Sleep Stages Matter for Wellness.

Deep sleep helps the body repair itself and strengthen the immune system. REM sleep enhances emotional resilience and cognitive clarity. Disruptions, such as jet lag or sleep apnea, can prevent you from progressing into these deeper stages, leaving you feeling groggy and unfocused.

Tips to Improve Your Sleep Cycle.

• Stick to a consistent sleep schedule, even when travelling.
• Get natural daylight exposure during the day.
• Avoid alcohol before bed.
• Create a quiet, dark, and cool sleep environment.
• Invest in quality bedding and a supportive mattress.