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You’ve probably seen the term "core sleep" on your sleep tracker or even used it yourself. But what does it really mean, and should you aim to get more of it for better rest?
6 Min Read | By Shannan Humphrey
Last Modified 18 November 2024 First Added 18 November 2024
There’s a chance you’ve heard about “core sleep”, but many of us are unsure what it actually refers to. As it’s not an officially recognised sleep state, information about core sleep can be confusing. However, this essential combination of cycles, including deep sleep, is the time when your body repairs the most, so knowing if you get enough of it is important.
We’ve pulled back the covers on everything you need to know about core sleep, including why it’s important and how to maximise it for a better night’s rest.
Core sleep is an uninterrupted period of deep sleep that constitutes the most restorative stages of rest. Essential for physical and mental recovery, older studies suggest it typically occurs during the later stages of non-REM sleep, specifically stages 3 and 4. It’s crucial for repairing your body and relaxing your brain, preparing you for deeper REM sleep.
For those who sleep for the recommended 8-10 hours in a single block of time during the night, core sleep occurs throughout the night. However, for those with different sleep cycle patterns or segmented sleep, core sleep will make up the longer phase of deep sleep achieved that day.
Since core sleep isn’t a recognised sleep state there is some confusion in the media around this term. While some refer to it as the minimum amount of sleep needed to function, this isn’t the case, as it occurs once during every 90-minute sleep cycle. And we all know that getting only 90 minutes of rest is simply enough to feel groggy.
You might have also seen it on sleep-tracking devices, which may have their own definition of core sleep. Apple defines it as stages 1 and 2 of non-REM sleep, but this isn’t correct as these are the lighter stages of sleep.
While these terms are closely related, they actually refer to different aspects of the sleep cycle. Deep sleep is specifically stage 3 of non-REM sleep and focuses solely on physical restoration and immune support.
Core sleep, on the other hand, is the combination of deep sleep in stage 3 and REM sleep in stage 4. This provides both the physical repair of deep sleep and the cognitive restoration of REM sleep, including memory consolidation and emotional regulation.
Core sleep is vital for physical restoration, including:
Research shows that core sleep encompasses various sleep stages and is key for physical and mental health. Because it plays such a vital role, you should ensure you’re getting enough core sleep. Otherwise, you may wake up feeling fatigued and groggy, impacting your overall well-being.
Core sleep occurs once during every 90-minute sleep cycle and lasts about 10-25 minutes, becoming longer with every cycle. During a typical 7-9 hour sleep, core sleep will account for roughly 3-4 hours in total.
The average person’s core sleep duration is about 4-6 cycles per night. However, for those who experience more sleep cycles, this number could be smaller due to increased REM sleep, resulting in shorter periods of core sleep.
The amount of core sleep you need is tied to the total amount of sleep you aim to get each night. It’s recommended to get about 8 hours of sleep per night, with about 30-60% of that time spent in core sleep.
Ultimately, if you get enough rest at night, you will get the right amount of core sleep to feel rested and rejuvenated in the morning. If you wake up during the night, your sleep cycle is likely to be interrupted, decreasing the amount of core sleep. To help, we’ve got some tips to get you back to sleep in the middle of the night.
While there are many reasons for the above symptoms, they may indicate that you’re not getting enough core sleep. Try to rule this out by going to bed slightly earlier and minimising interruptions, but if problems persist, speak to a healthcare professional.
If you’re feeling like you’re not getting enough rest at night, or specifically not hitting core sleep during your cycle, it may be down to a few things:
Keeping to a schedule will help regulate your circadian rhythm, making it easier for you to fall asleep at night and wake up feeling refreshed. Make sure to get up and go to sleep at the same time every day, and add a bedtime routine to make falling asleep even easier.
It’s no secret that going to bed on a full stomach or drinking caffeine or alcohol can disrupt your sleep. Before going to bed, avoid large meals and stimulating drinks. Instead, opt for light snacks or calming drinks. Some examples of foods that encourage sleep include almonds and turkey. Wash it down with one of the best drinks for sleep, such as chamomile tea.
Get yourself relaxed and ready for bedtime by incorporating a wind-down period into your evening routine. Limit screen time, read a book, have a warm bath or shower, or indulge in your skincare routine. Set the scene by dimming your lights and dedicate some well-needed ‘me-time’ to de-stress from the day. To help de-stress, try incorporating relaxation techniques like deep breathing, meditation, or yoga.
Health & Wellbeing
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Taking naps too late in the day or napping for too long can negatively affect your sleep at night, as your body will not need as long to repair itself. You don’t have to completely ditch the cat naps; however, small snoozes earlier in the day are much better for improving your rest at night.
Keep your bedroom cool, dark, and quiet to promote sleep and create a calming atmosphere. Make sure your bed is comfortable and minimise disruptions in your environment to make it easier to fall and stay asleep. If you need sound to sleep, why not try white noise or listen to relaxing sounds like ASMR?
Getting enough core sleep during the night is crucial for your body to repair itself and for feeling refreshed for the next day. This can be achieved by getting enough sleep each night. If you are waking up not feeling your best, there are ways to improve your sleep habits to ensure you’re getting more restorative sleep. Follow our steps to improve your core sleep or for more tips check out our article on how to sleep better at night.
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