What is Restorative Sleep?


Although important restorative functions occur during all stages of sleep, the phases of deep sleep and REM sleep are the two sleep stages during which our bodies and minds undergo the most renewal. Together, deep sleep and REM sleep are often collectively referred as “restorative sleep.”

The Importance of Sleep

Science has shown that we need sleep for our overall health and well-being. So important, Harvard University recognizes sleep as the 3rd pillar of health, together with exercise and nutrition.


Better Performance from Restorative Sleep

Sleep Architecture

There are four sleep stages identified by the American Academy of Sleep Medicine (each listed below with their alternate names) which are grouped by their classification as “non-REM” (NREM) and “REM”:

  • Stage 1 (Stage NREM1 or Stage N1)
  • Stage 2 (Stage NREM2 or Stage N2)
  • Stage REM (rapid eye movement sleep)

Each sleep stage is categorized by neurological activity:


Adult humans generally progress through sleep cycles every 90 minutes in the following pattern, with more Stage N3 delta sleep found earlier in the evening and more Stage REM sleep found in the later morning hours.


When is Sleep Most Restorative?


Deep sleep occurs mostly within the first third of the night, while REM sleep occurs mostly within the final third of the night. This means that in order to get the restorative sleep your body needs from both deep sleep and REM sleep, you should be sleeping regularly for between 7 to 9 hours a night on a consistent schedule that includes regular bed times and wake times.

Both deep sleep and REM sleep can be affected by the habits and activities we engage in during the waking day, such as drinking caffeine or alcohol, or by exercising. Be sure to keep an eye out for any sleep stealers among your daily habits that could be chipping away at your restorative sleep.

How to Get Restorative Sleep


  1. Fix a bedtime and an awakening time.
  6. Exercise regularly, but not right before bed.
  7. Use comfortable bedding.
  11. Take 1 capsule of Rilax a day, before bedtime.


  1. Go to bed at the same time every night, preferably before 9:00.
  2. Have an age-appropriate nap schedule.
  3. Establish a consistent bedtime routine.
  5. Encourage your child to fall asleep independently.
  7. Avoid heavy meals and vigorous exercise close to bedtime.
  10. Keep a regular daily schedule, including consistent mealtimes.
  11. Take half capsule of Rilax a day, before bedtime.


What does Harvard Medical School say?


