The 4 Stages of Sleep

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Ever wonder what your body is doing when you sleep, or what it misses when you don’t?

According to sleep researchers, we cycle through four stages of sleep several times throughout the night. I like to think of it as a night shift, with different crews clocking in to do different jobs at different times.

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N1: “The Release Crew”
This is the initial handover from daytime shift to nighttime shift. Muscles loosen, the body cools, awareness softens, and the day begins to release its grip.

N2: “The Review Crew”
In this stage, your brain starts sorting what you took in while awake: names, conversations, experiences, skills. It begins to decide what stays.

N3: “The Repair Crew”
This is when deep sleep happens, and when physical recovery takes priority. This crew supports immune function, repairs tissue, and helps your brain get to work clearing out waste.

REM: “The Remember Crew”
The REM stage brings your brain back to a more active state, working through memories, learning, and emotion. It helps turn what happened into what you remember and understand.

Learn more about the 4 stages of sleep in this article by Nattha Wannissorn, PhD here.

I love this visual, even if it feels a little silly.

It’s a great reminder that, just like us, sleep has a purpose. It has important work to do and goals to accomplish. When we give sleep the right support, the body can return to what it was designed to do. So when morning comes, you can return to what you were made to do, too

Love,
Jay ❤️

From my nighttime routine to yours: the breakthrough science I trust.

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Today's email is a paid partnership with BIOptimizers USA Inc. Jay Shetty's statements reflect his personal experience only. Individual results may vary. This content is for general informational purposes only and is not medical advice. These statements have not been evaluated by the FDA, and this product is not intended to diagnose, treat, cure, or prevent any disease. Nothing here creates a physician-patient relationship. Always consult a qualified healthcare provider before starting, changing, or stopping any medication, supplement, or wellness program—especially if you're pregnant, nursing, have a medical condition, or take any medication. Don't delay seeking medical advice because of something you read in this newsletter.