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Good Sleep Practices


Your brain wants to have consistency; that’s just the way we are wired. If you make a bedtime schedule that you stick to, your body learns how to fall asleep on its own.

When you are creating a bedtime ritual or routine is important to consider a few points.

• Have a regular bedtime
• Set a consistent wake-up time
• Be aware of any stimulants or supplements you take
• No alcohol, dairy products, or cigarettes within 4 hours of bedtime
• Create routines to prepare for bed
• Be consistent

What is Normal Sleep?

Getting a full and restful night’s sleep means:

• You are able to fall asleep almost effortlessly
• Sleep is not interrupted by waking up repeatedly
• You feel refreshed when waking up

Sleep Stages

Sleep cycles generally take about 90 minutes to complete, and each cycle is made up of five stages of sleep:
• Stage 1: Light Sleep
• Stage 2: Onset of Sleep
• Stage 3: First Stage of Deep Sleep
•Stage 4: Second Stage of Deep Sleep (90 minutes total)
•Stage 5: Rapid Eye Movement (REM) (120 minutes total)

Stage 1: Light Sleep

• Feels like you are drifting in and out of sleep
• You may experience small muscle spasms or feel like you're falling

Step 2: Onset of Sleep

• Your breathing and heart rate slow
• Your body temperature drops

Stage 3: First Stage of Deep Sleep

• This is a short transition to Stage 4

Stage 4: Second Stage of Deep Sleep (90 minutes total)

• Your muscles relax
• Slow brain waves take over
• Tissue regrowth and repair occurs in this stage

Stage 5: Rapid Eye Movement (REM) (120 minutes total)

• Your brain becomes more active than when you are awake
• Your eyes dart back and forth rapidly
• Your muscles are inactive — your body becomes immobile, paralyzed
• Dreams become more intricate and memorable
• Immune system is repaired
• Brain cells discharge waste products including those that cause dementia

How Much Sleep Do I Need?

• Newborns (0-3 months) 14-17 Hours
• Infants (4-11 months) 12-15 Hours
• Toddlers (1-2) 11-14 Hours
• Pre-schoolers (3-5) 10-13 Hours
• School-aged Children (6-13) 9-11 Hours
• Teens (14-17) 8-10 Hours
• Young Adults (18-25) 7-9 Hours
• Adults (26+) 7-9 Hours


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Northwest Snoring Center
114 W. Neider Ave, Ste #102
Coeur d'Alene, ID 83815
Phone: 844-847-6673
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