Core Sleep: How Much Of It Do You Need?

Ever wake up feeling groggy and unrested, even after a full night's sleep? You might not be getting enough core sleep. Core sleep is the essential part of sleep needed for our bodies and minds to function optimally.

Why is sleep important?

Sleep is crucial for our physical and mental well-being. It allows our bodies to repair tissues, strengthen the immune system, regulate hormones, and consolidate memories. When we don't get enough sleep, we experience a range of negative effects, including fatigue, difficulty concentrating, mood swings, and an increased risk of chronic diseases.

Understanding the sleep cycle

Sleep isn't a uniform state. We cycle through several stages throughout the night, each with distinct characteristics:

• Light Sleep (Stage 1): The transition from wakefulness to sleep. Our brain waves slow down, muscles relax, and we become less aware of our surroundings.
• Deep Sleep (Stages 3 & 4): The deepest and most restorative stage of sleep. Brain waves become very slow, breathing and heart rate slow down, and muscles are extremely relaxed. This is when physical restoration and memory consolidation take place.
• REM Sleep: Rapid Eye Movement sleep. Our eyes dart back and forth under closed lids, brain activity increases, and we experience vivid dreams. This stage is important for emotional processing and learning.

Also read: Anxiety at Night: Can't Stop Worrying About Sleep?

What is core sleep?

What does core sleep mean? It refers to the essential uninterrupted period of sleep needed for optimal cognitive function and physical health. It primarily encompasses the deep sleep (stages 3 & 4) and REM sleep stages of the sleep cycle. These stages are crucial for the restorative processes that keep us feeling refreshed and energized.

Science behind core sleep

Research suggests that core sleep plays a critical role in various bodily functions:

• Physical restoration: Deep sleep promotes tissue repair, growth hormone release, muscle growth and strengthens the immune system, helping you fight off illness and stay healthy and fit.
• Cognitive function: Core sleep helps the brain solidify and strengthen the memories for easier recall. It also improves concentration, problem solving skills and overall cognitive function.
• Emotional well-being: Ever felt irritable after a bad night’s sleep? That’s because core sleep helps regulate emotions and mood to handle stress better and be emotionally stable.

What is deep sleep?

Deep sleep is the gold standard of restorative sleep. During this stage:

• Brain waves become very slow (delta waves).
• Breathing and heart rate slow down to their lowest levels.
• Muscles are extremely relaxed.
• The body focuses on physical restoration, such as tissue repair and growth hormone release.
• Memory consolidation also occurs, helping us solidify memories from the day.

Also read: Can meditation replace sleep in 2024?

Core sleep vs. deep sleep

While deep sleep is a vital component of core sleep, they are not the same thing. Core sleep is a broader term that encompasses both deep sleep and REM sleep. We need a balance of both for optimal well-being.

• Scope: Core sleep is the broader term encompassing both deep sleep and REM sleep, while deep sleep is a specific stage within core sleep.
• Focus: Deep sleep primarily focuses on physical restoration, whereas core sleep promotes both physical and mental rejuvenation.
• Duration: Deep sleep typically lasts for 20-40% of a healthy adult's sleep cycle, while core sleep can encompass up to 50% of total sleep time.

7 factors affecting core sleep

• Stress: When you’re constantly stressed or overwhelmed, your body releases stress hormones that make it difficult to quiet your mind and drift off to sleep.
• Screen time before bed: The blue light emitted from electronic devices can suppress melatonin production, a hormone that regulates sleep-wake cycles, making it harder to fall asleep.
• Irregular sleep schedule: Humans are creatures of habit and that includes sleep. Going to bed and waking up at inconsistent times can confuse your body's internal clock.
• Caffeine and alcohol: Caffeine might give you an initial energy boost and alcohol might make you feel drowsy initially but both these substances can prevent you from entering deep sleep stages. Find out the best time to have dinner inluding the foods to avoid before bed.
• Uncomfortable sleep environment: A too hot, too cool, too bright or noisy bedroom creates an uncomfortable atmosphere which can make it difficult to fall asleep and stay asleep.
• Medical conditions: Certain medical conditions, such as sleep apnea, chronic pain or restless legs syndrome, can disrupt sleep patterns and make it difficult to reach deep sleep stages..
• Age: As we age, the amount of deep sleep we experience naturally decreases while lighter sleep stages (stage 1 & 2) and REM sleep tend to increase.

Also read: Sleep Inertia: 10 Ways to Tackle Grogginess in the Morning

Warning signs you’re missing out on core sleep

Always hitting snooze

A well-rested body wakes up naturally feeling refreshed. If you constantly need the snooze button, it's a sign your body craves the deeper restorative sleep it hasn't been getting.

Brain fog

Core sleep is crucial for memory consolidation and cognitive function. When you're low on it, your brain struggles to focus, retain information, and complete tasks efficiently.

Feeling grumpy

Ever feel irritable and short-tempered after a bad night's sleep? Core sleep helps regulate emotions. When you're sleep-deprived, your emotional resilience weakens, making you more susceptible to stress and negativity.

Counting sheep all night

Struggling to fall asleep or stay asleep is a classic sign of core sleep deficiency. Without sufficient deep sleep stages, your body and mind have trouble winding down and achieving true rest.

Daytime dozing

Feeling drowsy during the day, especially after meals, is a strong indicator of insufficient core sleep. Your body is yearning for the deep restorative sleep it's missing.

No mood for exercise

Core sleep is vital for muscle repair and recovery. When you're sleep-deprived, exercise feels like a struggle, and muscle soreness lingers longer.

Getting sick often

Core sleep strengthens your immune system. When you're sleep-deprived, your body's ability to fight off illness weakens, making you more susceptible to catching colds and other infections.

Improving core sleep

Here are some tips to improve your core sleep:

• Practice good sleep hygiene: Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your bedroom is cool, dark, and quiet.
• Manage stress: Relaxation techniques like meditation or deep breathing can help reduce stress and improve sleep quality.
• Limit screen time before bed: Avoid using electronic devices for at least an hour before bedtime.
• Avoid caffeine and alcohol: Limit caffeine intake, especially in the afternoon and evening, and avoid excessive alcohol consumption close to bedtime.
• Create a comfortable sleep environment: Invest in a comfortable mattress and pillows, and ensure your bedroom is cool, dark, and quiet.
• Consult a doctor if needed: If you're experiencing sleep problems despite practicing good sleep hygiene, consult your doctor to rule out any underlying medical conditions.

Unlock core sleep with Level SuperMind

Before anything else, try this out:

This is one of the most liked sleep music available on the Level SuperMind app that can promote relaxation and reduce sleep disturbances, amongst other sleep inducing content like sleep stories and sleep meditations. For further exploration, try out Shiva Yog Nidra in the voice of Ranveer Allahbadia.

Let go of stress and optimize your sleep cycle by ensuring that you spend more time in the deep sleep stages crucial for core sleep. Not just that, when you use the app for guidance, you tend to naturally form a bedtime habit which, as mentioned before, conditions your brain to wind down and achieve the deep restorative stages of sleep.

By prioritizing core sleep and focusing on overall sleep quality, you can experience a range of benefits, including increased energy levels, improved cognitive function, a stronger immune system, and better emotional well-being.

Final thoughts

Prioritizing core sleep is an investment in your overall health and well-being. By understanding the sleep cycle and the importance of deep and REM sleep stages, you can take steps to improve your sleep quality and experience the life-changing benefits of feeling truly rested.

Read next: Tired, still can't sleep? Here's what you need to do