What is sleep?  

Sleep is a natural and complex process that helps your body restore energy, supports learning and memory, and keeps your body healthy. During sleep, the brain cycles, or goes in and out of four different stages. The first three stages are known as non-REM (non-rapid eye movement) and the final stage is REM (rapid eye movement). Here is a quick glance as to what our brain and body experience in each stage: 

• Stage 1—This is the “dozing off period” which lasts about 1-5 minutes. In this stage, the body is not relaxed yet and it is easy to wake up.  

• Stage 2—Here the body enters a more relaxed state. Your body temperature drops, breathing, heart rate, and brain activity slows down.  

• Stage 3—This is the “deep sleep” stage. This typically happens in the first half of the night and can last about 20-40 minutes in each sleep stage cycle. 

• Stage 4—REM sleep. This type of sleep is essential for cognitive functions like memory, learning, and creativity. Typically, a person enters REM sleep after about 90 minutes of sleeping and can last up to an hour in each stage cycle.  

 

Now, let’s talk about the amount of sleep you need. The number of hours needed depends on several factors, like your age, lifestyle, health, and sleep patterns. For instance, infants need 12-16 hours of sleep a day, toddlers need 11 to 14 hours of sleep a day, school-age children need 9 to 12 hours of sleep a day, teenagers need 8 to 10 hours of sleep a day and adults need 7 or more hours of sleep a night. This of course can change depending on the quality of sleep (which is just as important as the quantity of sleep) and life stages such as pregnancy and aging. Other health conditions can also affect the amount of sleep needed. 

 

What is a sleeping disorder?  

Sleeping disorders are conditions that disrupt the natural process of sleep or disturb your normal sleep patterns. Sleeping disorders may not only affect the length of time you sleep, but also the quality of sleep you are receiving. This can make you feel tired during the day and affect your physical and mental health—making it difficult to focus, think, or accomplish regular daily tasks. Below is a list of the most common types of sleeping disorders:  

• Insomnia—trouble falling asleep or staying asleep  

• Sleep apnea—breathing stops for 10 seconds or more during sleep (sleep-related breathing disorders)  

• Restless Leg Syndrome—having tingling or prickling sensations in your legs and an urge to move them (sleep-related movement disorders) 

• Hypersomnia—extreme daytime sleepiness; includes narcolepsy, which is a chronic neurological condition.  

• Parasomnia—unusual behaviors during sleep, while falling asleep, or while waking up. This can include sleepwalking, talking, or eating during sleep.  

• Circadian rhythm sleep-wake disorders—trouble falling asleep or waking up at right times. This is mostly due to night shifts or jet lag when traveling. 

What are the causes and what are the symptoms?  

The causes of sleep disorders are sometimes unknown. However, health conditions like heart disease, lung disease, chronic pain, or nerve disorders can cause disruptions in sleep. Additionally, mental health illnesses like anxiety and depression can cause sleep disorders. Other factors that can contribute to sleep issues can be medications, genetics, using caffeine, drugs, or alcohol, and having an irregular schedule (like working nights).  

The symptoms of a sleep disorder will vary depending on the specific disorder, but some signs may include:  

• Regularly taking more than 30 minutes to fall asleep 

• Regularly waking up several times during the night and having trouble falling back asleep.  

• Regularly waking up too early in the morning  

• Often feeling sleepy during the day, taking frequent naps, sleeping at wrong times of the day 

• Snoring loudly, gasping, snorting, making choking sounds, or not breathing for short periods of time 

• Arms or legs jerk often during sleep  

• Having vivid dreamlike experiences while sleeping or falling sleep  

• Episodes of sudden muscle weakness triggered by big emotions  

• Briefly feeling as if you cannot move or speak when you wake up 

 

What are the treatments for sleep disorders?  

Sleep disorders are diagnosed by medical professionals and the treatment, again, depends on the specific disorder. However, there are a few things everyone can do to improve their sleep quality. That includes practicing good sleeping habits like going to sleep and waking up at the same time every day, relaxing before bed, and keeping your room dark, cool, and quiet. Lifestyle changes can also improve your quality of sleep; exercising regularly, avoiding caffeine (especially in the evening), avoiding nicotine and alcohol, and avoiding large meals at night can make a big difference! If you’re struggling with anxiety or depression, using relaxation techniques such as deep breathing or grounding techniques like 5-4-3-2-1 can help relax your mind and body so you can get a good night’s rest. Last, but certainly not least, lean on the Lord for peace and rest. Many times, in Scripture, God tells us to go to him for true rest, and He emphasizes the importance of rest, which we sometimes forget in this busy world we live in. Here are a few verses to encourage you to rest and seek rest in Him: 

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. – Matthew 11:28-29 

“In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety”.  – Psalm 4:8  

“There remains, then, a Sabbath-rest for the people of God, for anyone who enters God’s rest also rests from their works, just as God did from his”. – Hebrews 4:9-10  

“These things I have spoken to you, that in Me you may have peace.  In the world you have tribulation but take courage; I have overcome the world.” – John 16:33 

“Don’t worry about anything; instead, pray about everything. Tell God what you need and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.” – Philippians 4:6-7

 

Additional Resources for Better Sleep:

• Deep Breaths: https://www.therapistaid.com/worksheets/deep-breathing-worksheet

• Grounding Techniques: https://www.therapistaid.com/worksheets/grounding-techniques 
  

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References

 

Mayo Foundation for Medical Education and Research. (2025, February 1). How many hours of sleep do you need?. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898  

Understanding sleep cycles and stages. SleepHealth.org. (2025, June 17). https://www.sleephealth.org/sleep-health/importance-of-sleep-understanding-sleep-stages/?gad_source=1&gad_campaignid=19764429507&gbraid=0AAAAADf7dTwilvN9oWsirbKGRf-JhcBqz&gclid=EAIaIQobChMIidaK36bVkQMVsYFaBR17xxzoEAAYASAAEgJC4PD_BwE 

U.S. National Library of Medicine. (2025, December 9). Healthy sleep. MedlinePlus. https://medlineplus.gov/healthysleep.html 

U.S. National Library of Medicine. (2025, December 4). Sleep disorders. MedlinePlus. https://medlineplus.gov/sleepdisorders.html 

Written by Ivanna Rodman