Did you know that during sleep, your brain can be more active than when you're awake? Sleep isn’t just about resting, it’s a highly structured process that plays a vital role in energy restoration, cognitive function and emotional balance.
Why Sleep Quality Matters
The body cycles through four sleep phases roughly 4-6 times per night, with each cycle lasting around 90 minutes. To wake up feeling truly refreshed, you need both the right duration (7-9 hours) and high-quality sleep that allows you to reach the deeper stages. Understanding each phase of sleep can help you optimise your nightly rest and improve overall well-being.
The Four Stages of Sleep & How to Support Them Naturally
Sleep is divided into two main categories: Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM) sleep. Each stage plays a crucial role in restoring the body and mind. Supporting these phases naturally can help improve sleep quality and overall health.
Stage 1: NREM N1 – Light Sleep & Transition
This is the lightest stage of sleep, where you drift in and out of sleep as your body begins to relax.
Characteristics: Easily awakened, light sleep, transition from wakefulness. Brain Activity: Slower brain waves. Physiology: Heart rate and breathing slow down, muscles begin to relax.
How to Support Stage 1 Naturally:
- Lemon Balm & Passionflower – These calming botanicals help relax the nervous system, making it easier to transition from wakefulness to sleep.
- Reduce Screen Time – Blue light from devices can interfere with melatonin production. Try reading a book or sipping on a warm, caffeine-free tea before bed.
- Create a Wind-Down Routine – Drinking a cup of Roogenic’s Native Sleep Tea, meditating, or taking a warm bath can signal the body that it’s time to rest. Learn how to build your ideal bedtime routine our blog article.
Stage 2: NREM N2 – Light but Stable Sleep
This stage is deeper than N1 but still considered light sleep. Your body temperature drops and your heart rate and breathing continue to slow.
Characteristics: Deeper than N1, but still relatively light. Brain Activity: Slower brain waves, with occasional bursts of activity. Physiology: Heart rate and breathing slow further, body temperature decreases.
How to Support Stage 2 Naturally:
- Strawberry Gum Leaf – Rich in antioxidants, this native ingredient supports digestion and provides a subtle, sweet aroma that enhances relaxation.
- Keep Your Bedroom Cool & Comfortable – A slightly lower room temperature can encourage deeper sleep.
- Avoid Late-Night Stimulants – Caffeine, alcohol and heavy meals before bed can disrupt the transition into deeper sleep stages.
Stage 3: NREM N3 – Deep Sleep & Physical Restoration
This is the most restorative stage of sleep, also known as slow-wave sleep (SWS) or delta sleep. Your body repairs and restores itself, supporting muscle growth, immune function and memory consolidation.
Characteristics: Deepest sleep stage, difficult to wake up from. Brain Activity: Very slow brain waves (delta waves). Physiology: Growth hormones are released, the body repairs itself and the immune system strengthens.
How to Support Stage 3 Naturally:
- Jilungin – Traditionally used by Indigenous Australians to promote deep, uninterrupted sleep, Jilungin is one of the most powerful natural sleep aids.
- Lemon Myrtle & Aniseed Myrtle – These ingredients help soothe the body and reduce stress, allowing for a smoother transition into deep sleep.
- Stick to a Consistent Sleep Schedule – Going to bed and waking up at the same time daily helps regulate the body’s natural sleep rhythms.
- Reduce Noise & Light Exposure – Blackout curtains and white noise machines can help you maintain deep sleep.
Stage 4: REM Sleep – Dreaming & Cognitive Processing
REM sleep is when most dreaming occurs. Brain activity increases significantly, similar to wakefulness and this stage plays a key role in emotional regulation, learning and memory formation.
Characteristics: Brain activity spikes, vivid dreams occur. Brain Activity: Rapid and irregular brain waves. Physiology: Heart rate and breathing become irregular, muscles are temporarily paralysed.
How to Support REM Sleep Naturally:
- Strawberry Gum Leaf – Helps relaxation and enhances the transition into REM sleep.
- Engage in Mindfulness Practices – Meditation, deep breathing, or journaling before bed can help process emotions and improve REM sleep quality.
- Maintain a Balanced Diet – Eating nutrient-rich foods supports brain function and cognitive recovery during REM sleep.
Prioritise Sleep for a Healthier You
Sleep is truly the elixir of life, impacting everything from energy levels to mental clarity. By understanding the different sleep phases and how they work, you can make small adjustments to improve sleep quality naturally. Incorporating native sleep-supporting ingredients, following a consistent routine and creating an optimal sleep environment can make a world of difference.
Looking for a natural way to enhance your sleep? Explore our Sleep Support Collection and experience the benefits of Australia’s most soothing native botanicals.
By prioritising high-quality sleep, you’re not just improving your nights, you’re setting yourself up for brighter and more energised days.
