WHAT IS CORE SLEEP?

Learn about core sleep, its importance for overall health, and practical tips to improve sleep quality.

Andrew Hogue
Co-CEO, NEUROFIT
3 MINUTE READ
FEB 4, 2025

Understanding sleep and its various phases is essential for maintaining overall well-being. One concept that often comes up is "core sleep." But what is core sleep, and how does it impact our daily lives and overall health?

The Basics of Core Sleep

Core sleep refers to one of the most valuable parts of your sleep cycle. Also referred to as slow-wave sleep, it's the deepest stage of non-REM sleep, and it's key for physical recovery, growth, immune function, and memory consolidation. During slow-wave sleep, the brain's activity slows down significantly, and the body focuses on repairing tissues, consolidating memories, and strengthening the immune system.

Why Core Sleep Matters

Core sleep is not just about getting rest; it's about quality sleep that supports your body's essential functions. Here's why it matters:

Physical Recovery: During core sleep, your body repairs muscles, tissues, and cells. This recovery is crucial for anyone engaged in physical activities or dealing with daily stressors.

Immune Support: Core sleep helps boost your immune system, making you more resilient to illnesses.

Mental Clarity: REM sleep, which occurs during core sleep, plays a significant role in cognitive functions such as memory consolidation and emotional regulation. This helps your nervous system stay balanced, in the top 3 regulated states in the NEUROFIT Ring:

The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.

Signs You’re Getting Enough Core Sleep

How do you know if you're getting enough core sleep? Here are some signs:

Feeling Refreshed: Waking up feeling rested and energized is a good indicator.

Stable Mood: Experiencing fewer mood swings and emotional stability suggests adequate REM sleep.

High Productivity: Enhanced focus and productivity during the day often indicate sufficient core sleep.

Causes of Poor Core Sleep

Several factors can disrupt your core sleep, leading to poor health outcomes:

Stress: High stress levels can interfere with your ability to enter deep sleep phases. Chronic stress builds up in the body over time, affecting our physiology.

Irregular Sleep Schedule: Going to bed and waking up at different times can disrupt your sleep cycle.

Poor Sleep Environment: Noise, light, and uncomfortable bedding can all impact the quality of your core sleep.

Practical Ways to Enhance Core Sleep

Improving your core sleep can significantly impact your overall health. Here are some actionable tips:

Establish a Consistent Sleep Schedule

Your body thrives on routine. By going to bed and waking up at the same time every day, you can dial in your sleep cycle, making it easier to enter core sleep phases.

Create a Sleep-Inducing Environment

Dim the Lights: Darkness signals your body that it's time to sleep, helping you fall asleep faster.

Reduce Noise: Use earplugs or play some green noise to minimize noice disruptions.

Comfortable Bedding: Invest in a good mattress and pillows to enhance comfort.

Manage Stress

High stress levels can prevent you from entering deep sleep. Practices such as meditation, breathing exercises, and somatic exercises like those found in the NEUROFIT app can help you manage stress effectively.

The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.

Next time you're winding down for bed, try a few minutes of Eye-Press Breathing to shift your nervous system into the Stillness state. It might be surprising how fast you get sleepy!

Eye Press Breathing - A slower paced breathing technique to calm the nervous system.

Limit Stimulants

Avoid consuming caffeine and nicotine close to bedtime. These stimulants can keep you awake and disrupt your ability to enter core sleep.

Exercise Regularly

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime. Our NEUROFIT App data shows that regular exercise supports a balanced nervous system.

Personal Insights on Core Sleep

My journey with understanding core sleep began when I struggled with Complex PTSD. High stress levels disrupted my sleep, leading to chronic fatigue and poor mental clarity. It wasn't until I started focusing on regulating my nervous system that I noticed significant improvements in my sleep quality.

When Loren and I developed the NEUROFIT app, we aimed to create a tool that helps people manage stress and improve their overall well-being, and get better sleep as a result. It also allows you to measure your nervous system's balance just by using your phone camera - so you can keep an eye on the effects of your sleep each morning.

The NEUROFIT App's camera-based HRV tech lets you measure your Heart Rate, HRV and more without needing a wearable.

FAQs about Core Sleep

How much core sleep do I need?

While the total amount varies, most adults need about 6 to 8 hours of sleep, with at least 4 to 5 hours being core sleep.

Can naps replace core sleep?

Naps can supplement your total sleep but cannot fully replace the deep stages of core sleep essential for recovery and regeneration.

What if I have trouble falling asleep?

Techniques like meditation and eye-press breathing can help shut off the body's stress response, so you can get to sleep more quickly.

How does stress affect core sleep?

High stress levels can disrupt your ability to enter deep sleep phases, impacting both physical recovery and mental clarity. Excessive digital exposure can significantly increase stress levels.

Understanding core sleep and its impact on your well-being can be transformative. By focusing on improving this crucial part of your sleep cycle, you can enhance your overall health, productivity, and emotional balance. For more personalized insights and tools to manage stress, consider downloading the NEUROFIT app today. Your body and mind will thank you.

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About The Author
Andrew Hogue
Co-CEO, NEUROFIT
Andrew is a co-founder of NEUROFIT, and a Caltech graduate with 10 years of tech + product experience at NASA, Snapchat, Headspace, Yale, and his own wellness products used by millions worldwide.
After facing two decades of chronic stress, burnout and C-PSTD, he launched NEUROFIT to provide an effective, data-driven, and accessible solution to these challenges.
Today, the NEUROFIT app is used by 2,000+ leading doctors, therapists, and health coaches, reaching 100,000+ users in 100+ countries.
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