It’s known that our physical and mental well-being is tied to the amount and quality of sleep we get each night. But not all sleep is created equal.
Too often, we focus on getting a certain number of hours of sleep, not realizing that the quality is just as important, if not more so.
This is what “core sleep” is all about.
You’ll learn everything you need to know about core sleep, what it is, how it works, and how to improve sleep quality by using a body pillow for better sleep.
Core sleep explained
Core sleep is the deepest, most restorative stage of sleep, primarily stages 3 and 4 of non-rapid eye movement (NREM) sleep.
During these stages, our brain waves slow down, muscles relax completely, and our bodies engage in the needed repair and rejuvenation required for optimum health. It’s crucial for:
-
Physical restoration: Tissue repair, bone and muscle building, and immune system strengthening.
-
Hormone regulation: Growth and regulating hormones are produced during this time to regulate appetite and stress.
-
Memory consolidation: Information is transferred from short-term to long-term memory during this stage.
-
Energy conservation: Our metabolic rate and energy conservation also occur.
Sufficient core sleep is vital for feeling refreshed and energized during waking hours. It impacts our cognitive function, mood regulation, and general health.
A great way to improve this important sleep stage is using a Yana body pillow for better sleep.
The science behind core sleep
Our sleep cycle alternates between NREM and REM sleep throughout the night. Core sleep occurs during the deep stages of NREM sleep. This is characterized by:
-
Slow-wave activity: Brain waves become slow and synchronized, known as delta waves.
-
Reduced heart rate and breathing: Physiological functions slow down significantly.
-
Difficult to awaken: It’s harder to wake someone from a deep sleep; if you do, they may feel groggy.
During these deep stages of sleep, the body carries out its needed restorative functions. Growth hormone is released, promoting cell repair and regeneration.
The immune system is strengthened, and energy stores are replenished.
Core sleep vs. total sleep duration
Focusing solely on the number of hours of sleep you get can be misleading. It’s possible to sleep 8 hours and still wake up feeling tired and groggy if you haven’t received enough core sleep.
Sleep disorders, stress, and poor sleep hygiene can disrupt the sleep cycle and reduce your deep sleep.
That is why prioritizing core sleep is critical. Even if you can’t increase your total sleep time, improving the depth and efficiency of your sleep can significantly impact your health.
How to optimize core sleep
Strategies to promote deeper, more restorative sleep:
-
Establish a consistent sleep schedule. Go to sleep and wake around the same time every day, even on weekends, to regulate your natural sleep-wake cycle.
-
Create a relaxing bedtime routine. Wind down 1-2 hours before bed with activities that calm the nervous system, like reading, taking a hot bath or shower, or listening to soothing music.
-
Set up the right sleep environment, making sure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress, pillow, and bedding.
-
Avoid caffeine and alcohol before bed because they interfere with your sleep quality and disrupt the sleep cycle.
-
Regular exercise can promote better sleep, but avoid strenuous activity too close to bedtime.
-
Manage stress by using relaxation techniques like deep breathing or meditation.
-
Enroll in a sleep study if you think you may have a sleep disorder.
The role of lifestyle and stress management
Lifestyle and stress management also play a key role in core sleep. This is how these elements interact.
Lifestyle factors
Diet: What we eat and when influences our sleep. For better sleep quality, avoid heavy meals close to bedtime and eat a balanced diet rich in fruits, vegetables, and whole grains.
Exercise: Regular physical activity is necessary for good health and sound sleep. It also influences the amount of deep sleep as long as it doesn’t occur too close to bedtime.
Light exposure: Light regulates our sleep-wake cycle. Exposure to sunlight during the day keeps our cycle regulated. Minimizing blue light from screens in the evening can promote melatonin production and prepare the body for sleep.
Avoid nicotine, alcohol, and caffeine, which interfere with the sleep cycle and core sleep.
Stress management
Stress is a significant cause of sleep disruption. Effective stress management techniques can improve core sleep like:
-
Mindfulness and meditation
-
Yoga and Tai Chi
-
Cognitive Behavioral Therapy to help identify and change thoughts and behaviors that contribute to insomnia.
-
Spending time in nature can reduce stress levels and improve sleep quality.
FAQs about core sleep
How much core sleep do I need? Most adults should aim for deep sleep for 10-20% of their total sleep time. Children and teenagers typically need more because they are still growing.
Can naps contribute to core sleep? Short naps, 20-30 minutes, are good for a refresher, but you will not sleep deeply during this time. Longer naps, 60-90 minutes, can help because you will enter all sleep stages.
What is core sleep vs. deep sleep? Deep sleep is stages 3 and 4 of NREM sleep. In comparison, core sleep includes both deep sleep and REM sleep.
What happens If core sleep is disrupted? You may feel groggy, experience slower reaction times, and have lower cognitive ability. You may also feel irritable or moody. This can lead to fatigue, hormonal imbalances, and, in severe cases, chronic sleep deprivation.
How the Yana Body Pillow Can Improve Core Sleep
Body pillows support and align the spine, hips, and legs. A body pillow for knees will also help the spine by:
-
Reducing pain from pressure points.
-
Improved breathing from open airways.
-
Increased comfort.
-
Reduce knee pain by using a body pillow for knees.
Get a better night’s sleep with Yana’s body pillows. Learn more about our products for better core sleep!