Recovery is not only about duration — it’s about depth and rhythm.
Sleep Stages — REM and Deep Sleep Explained
Sleep is not one long pause — it is a rhythmic sequence of distinct physiological stages.
Each night, the brain cycles between non-REM and REM sleep about four to six times, orchestrating repair, memory, and emotional reset.
Understanding these stages helps explain why true rest feels deeper than hours alone can measure.
Each night, the brain cycles between non-REM and REM sleep about four to six times, orchestrating repair, memory, and emotional reset.
Understanding these stages helps explain why true rest feels deeper than hours alone can measure.
- Stage 1:The ThresholdLight sleep begins when the body drifts between wakefulness and rest.
Heart rate slows, muscles relax, and brain waves transition from beta to alpha.
This is where many people hover when stress keeps them alert — easily awakened, never fully detached from thought
- Stage 2:The Gatekeeper of Deep SleepStage 2 represents nearly half of total sleep.
Body temperature drops, breathing steadies, and short bursts of electrical activity — sleep spindles — protect the mind from external noise.
These spindles are linked with memory consolidation and stress adaptation, showing that calm is not passive: it’s learned overnight.
- Stage 3-4:Slow-Wave or Deep SleepHere, delta waves dominate.
Blood pressure falls, muscles repair, and growth hormone peaks.
The immune system recalibrates, and cellular cleanup removes metabolic by-products accumulated during waking hours.
If this phase is shortened, the body wakes physically unrefreshed even after a long night.
Nutrients contributing to normal psychological and nervous-system function — such as magnesium, vitamin B6, and folate — support the neural calm required for these deep phases.
(Authorized under Commission Regulation (EU) No 432/2012)
REM Sleep: The Theater of the Mind
After deep sleep, the brain ascends into rapid-eye-movement (REM) sleep.
Here dreams occur, emotional memories are processed, and neurotransmitters reset.
REM balances dopamine and serotonin, shaping next-day mood and motivation.
Stress, caffeine, alcohol, and irregular schedules can all suppress this phase, leading to irritability and poor concentration.
Here dreams occur, emotional memories are processed, and neurotransmitters reset.
REM balances dopamine and serotonin, shaping next-day mood and motivation.
Stress, caffeine, alcohol, and irregular schedules can all suppress this phase, leading to irritability and poor concentration.
Stress, Cortisol, and Sleep Fragmentation
When the HPA-axis remains active late into the night, cortisol levels stay high and fragment deep sleep cycles.
The body oscillates between alertness and shallow rest — the classic pattern of stress-related insomnia.
Restoring calm through breathing, darkness, and botanical relaxation can gradually rebuild stage integrity.
The body oscillates between alertness and shallow rest — the classic pattern of stress-related insomnia.
Restoring calm through breathing, darkness, and botanical relaxation can gradually rebuild stage integrity.
Botanical Allies for Natural Sleep Rhythm
Several plants are traditionally used across Europe to help maintain normal sleep quality and relaxation.
Their roles are described in the EU Register of on-hold botanical health claims (under evaluation; not authorized or rejected).
Plant | On-hold claim summary | NDCLAIMS ID |
Valeriana officinalis L. | Helps to maintain normal sleep | 2680 |
Humulus lupulus L. | Supports relaxation and contributes to restful sleep | 2680 |
Melissa officinalis L. | Contributes to optimal relaxation and positive mood | 2302 |
Passiflora incarnata L. | Helps to induce calm and improve sleep quality | 4717 |
These botanicals do not sedate; they smooth the transition between sleep stages, allowing the body to reach restorative depth naturally.
Stop Stress® —
Supporting the Architecture of Rest
Supporting the Architecture of Rest
The Stop Stress® concept complements the body’s night-time rhythm:
supplies magnesium and B-vitamins that contribute to normal psychological function and the reduction of tiredness and fatigue during the day.
formulated with combination of valerian root and hops and lemon balm, botanicals listed in the EU on-hold claims register for supporting normal sleep and relaxation (IDs 2680, 2302).
a gentle botanical blend promoting calm before rest.
Together, they encourage continuity across the sleep stages — restoring depth, rhythm, and recovery.
Practical Tips for Healthy Sleep Cycles
To rebuild the balance between stress and sleep:
Keep consistent sleep and wake times —
stability trains the circadian clock.
Limit screen light
an hour before bed; blue light delays deep-sleep entry.
Choose a cool, dark environment —
temperature drops promote slow-wave sleep.
Engage in moderate daily movement —
exercise improves stage 3 depth and REM balance.
Avoid stimulants after mid-afternoon;
caffeine’s half-life reaches far into night cycles.
Let the night unfold in layers — silence, breath, and repair.
References and Further Reading
EU Register on Nutrition and Health Claims — https://food.ec.europa.eu/food-safety/labelling-and-nutrition/nutrition-and-health-claims/eu-register-health-claims_en
NDCLAIMS Database (on-hold botanical claims) — https://www.efsa.europa.eu/sites/default/files/2021-06/questions-on-hold-botanical-claims.xlsx
EMA Herbal Monographs: Valeriana officinalis L., Humulus lupulus L., Melissa officinalis L., Passiflora incarnata L. — https://www.ema.europa.eu/en
Walker M., Why We Sleep, 2017.
Dijk, D. J., & Archer, S. N. (2009). Light, sleep, and circadian rhythms: together again. PLoS biology, 7(6), e1000145. https://doi.org/10.1371/journal.pbio.1000145
NDCLAIMS Database (on-hold botanical claims) — https://www.efsa.europa.eu/sites/default/files/2021-06/questions-on-hold-botanical-claims.xlsx
EMA Herbal Monographs: Valeriana officinalis L., Humulus lupulus L., Melissa officinalis L., Passiflora incarnata L. — https://www.ema.europa.eu/en
Walker M., Why We Sleep, 2017.
Dijk, D. J., & Archer, S. N. (2009). Light, sleep, and circadian rhythms: together again. PLoS biology, 7(6), e1000145. https://doi.org/10.1371/journal.pbio.1000145
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Latvia
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t.: +371 67 323 499
hello@stopstress.de
Brivibas gatve 369 k-2, Riga
t.: +371 67 323 499
hello@stopstress.de
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The information on this website is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
If you are pregnant, breastfeeding, taking medication or have any medical condition, please consult your healthcare professional before use.
Learn more about our quality and manufacturing standards.
The information on this website is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
If you are pregnant, breastfeeding, taking medication or have any medical condition, please consult your healthcare professional before use.
Learn more about our quality and manufacturing standards.