Why You Need To Track Your Sleep

Ever wake up feeling exhausted even after a full night's sleep? That’s because not all sleep is created equal. Simply lying in bed for seven to nine hours isn’t enough, your body needs deep and REM sleep to truly repair, detoxify and reset. These crucial sleep stages play a vital role in hormonal balance, cognitive function and overall well-being.

One common myth is that we need less sleep as we age, but the reality is that sleep quality often declines due to factors like stress, alcohol intake and high cortisol. Without enough restorative sleep, your body struggles to heal, leaving you feeling sluggish, unbalanced and more prone to illness.

Prioritising deep and REM sleep is one of the most powerful ways to support your body’s natural healing process and we’re here to help you do just that!

Understanding the Five Stages of Sleep

Sleep isn’t just one continuous process, it occurs in cycles, with each stage playing a vital role in repairing and resetting the body. Deep sleep and REM (Rapid Eye Movement) sleep are particularly essential for full restoration.

Stage 1: Light Sleep (NREM)

This is the transitional phase when you drift from wakefulness into sleep. During this stage:

• Your breathing slows down.

• Brain waves begin to relax.

• Muscles start to unwind.

• Sensory perception decreases.

It lasts only a few minutes before transitioning to Stage 2.

Stage 2: Stable Sleep (NREM)

• Your body temperature drops.

• Breathing and heart rate slow further.

• Brain waves stabilise, preparing for deeper sleep.

This stage is where you spend most of your sleep cycle, acting as a bridge to deeper stages.

Stage 3: Slow-Wave Sleep (Deep Sleep/NREM)

Also known as delta sleep, this is the beginning of true deep sleep.

• Your heart rate and breathing reach their lowest levels.

• Muscles fully relax, and movement ceases.

• Sleepwalking and talking can occur.

• If woken, you feel groggy and disoriented.

Stage 4: Deep Sleep (NREM)

This stage is what we call the healing stage.

• Growth hormone (GH) is released, which supports muscle repair, metabolism, and fat burning.

• The immune system is strengthened.

• Energy is restored on a cellular level.

Deep sleep should make up 13%-23% of your total sleep time, or at least 90 minutes per night.

Stage 5: REM Sleep

REM sleep occurs around 90 minutes after you fall asleep and is crucial for:

• Memory consolidation.

• Emotional regulation.

• Cognitive function.

• Nervous system restoration.

Your body is temporarily paralysed, but brain activity increases, closely resembling wakefulness. REM sleep should make up 20%-25% of your total sleep (around 2-4 hours per night).

The Benefits of Deep & REM Sleep

Quality sleep is essential for overall health, with deep and REM sleep playing a crucial role in restoration.

• Reduces Inflammation – Helps regulate the body's immune response, lowering the risk of chronic disease.

• Balances Hormones – Supports thyroid, adrenal and sex hormones, preventing metabolic imbalances. Worried your hormones are to blame for your poor sleep? Our Comprehensive Hormone Test helps identify imbalances by measuring key sex hormones and cortisol levels throughout the day, giving you valuable insights into your diurnal rhythm and overall hormonal health.

• Enhances Mood & Energy – Regulates neurotransmitters like serotonin and dopamine, improving emotional well-being.

• Aids Muscle Repair & Recovery – Growth hormone (GH) is released during deep sleep, promoting tissue regeneration.

• Boosts Cognitive Function – Strengthens memory, focus, and problem-solving skills.

• Maintains Blood Sugar & Metabolism – Helps prevent insulin resistance and supports overall metabolic health.

By prioritising deep and REM sleep, you unlock the key to better health, energy, and long-term well-being. If you don’t wake up feeling refreshed and energised, it’s a sign you’re not getting enough restorative sleep.

IMPROVING SLEEP QUALITY THROUGH MEDITATION

Achieving high-quality sleep isn’t just about the number of hours you spend in bed but about how well your body transitions through the essential sleep cycles.=Research discusses how mindfulness meditation can play a role in improving sleep quality, particularly for those struggling with sleep disturbances. This suggests that mindfulness meditation could be a valuable complementary tool for those seeking natural sleep solutions.

At Synergised, we believe in holistic, practical solutions to enhance your well-being. That’s why our Synergised App offers a variety of guided sleep meditations and breathwork exercises, designed to help you unwind and prepare your body for restorative sleep. Even better, they’re downloadable for offline use, so you can access them anytime, anywhere.

FURTHER ACTIONS TO ACHIEVE BETTER SLEEP QUALITY

To experience these benefits, it's essential to optimise your sleep quality. Here’s how:

1. Create a Consistent Sleep Routine: Go to bed and wake up at the same time every day, even on weekends. 

2. Limit Blue Light Exposure: Use blue-light-blocking glasses or switch off screens at least 60 minutes before bed. 

3. Optimise Your Sleep Environment:  Keep your bedroom cool, dark, and quiet. A weighted blanket can also improve deep sleep. 

4. Manage Stress Levels: Incorporate meditation, breathwork or gentle movement before bed to lower cortisol. For extra support, health expert Paula Benedi recommends our broad-spectrum CBD Night Drops, known for their ability to soothe the nervous system and enhance deep sleep. Just 6-8 drops under your tongue can help ease stress and anxiety, promoting a calm and relaxed state within 30 minutes.

5. Limit Alcohol Before Bed – While alcohol may make you feel sleepy, it disrupts deep and REM sleep. Your body prioritises detoxifying ethanol rather than repairing and rebuilding, making it harder to achieve truly restorative sleep.

6. Support Your Body with Nutrition: Avoid processed sugars and caffeine in the evening and focus on nutrient-dense, whole foods. 

7. Incorporate Magnesium-Rich Foods: Magnesium is essential for relaxing muscles and calming the nervous system. It also helps increase GABA, a neurotransmitter that slows down brain activity, promoting relaxation and easing the onset of sleep. To ensure you're getting the daily amount needed, our Daily Essential Formula is the perfect solution. It’s easy to mix with water or plant-based milk, but our favourite way to enjoy it is in a delicious smoothie.

Final Thoughts

Your health is your greatest asset, and optimising sleep is one of the easiest yet most impactful ways to improve it. Sleep deprivation doesn’t just leave you feeling tired, it contributes to rapid ageing, weight gain, hormonal imbalances, cognitive decline, and increased inflammation.

At Synergised, we empower you with holistic solutions to achieve optimal well-being. Improve your sleep using the Synergised App which includes guided sleep meditation, available offline, so you can integrate them seamlessly into your evening wind-down.

Ready to take control of your sleep? Start today, and experience the life-changing benefits of deep and REM sleep. Your body will thank you.