Stage 1 Sleep – The Transition to Rest

What Happens in Stage 1 Sleep?

• Your muscles start to relax and your heartbeat slows down.
• Brain activity shifts from active alpha waves to slower theta waves.
• You may experience sudden muscle twitches, called hypnic jerks.
• It’s very easy to wake up during this stage — you might not even realize you were asleep.

Why Stage 1 Sleep Matters

Although Stage 1 is short, it plays a key role in preparing your body for deeper sleep. Without passing smoothly through this transition, your sleep cycle may be disrupted, affecting how much deep sleep and REM sleep you get later in the night.

Stage 1 Sleep and Your Nightly Cycles

Every 90-minute sleep cycle begins with Stage 1. As the night goes on, you’ll spend less time in Stage 1 and more time in the deeper stages. On average, Stage 1 makes up about 5% of total sleep time.

Tips for a Smooth Transition into Sleep

• Reduce screen time 30–60 minutes before bed to minimize blue light exposure.
• Create a calming routine (reading, stretching, meditation) to help your body relax.
• Keep your bedroom dark and cool to encourage quicker onset of Stage 1 sleep.

Learn More About the Sleep Stages

Stage 1 is just the beginning of a fascinating journey each night. Explore the other stages here:

• Stage 2 Sleep – Light but Restorative
• Stage 3 Sleep – Deep Sleep & Recovery
• REM Sleep – Dreams & Memory
• Brain Waves During Sleep