When we think of good sleep, we often think in terms of hours. But sleep quality goes beyond quantity. What truly restores our bodies and minds is the cycle of sleep stages we pass through each night. For those managing sleep disorders like obstructive sleep apnea (OSA), understanding these stages is especially important because disruptions can compromise the benefits of sleep at every level.
Here’s a breakdown of each stage and why it matters:
Stage 1: Light Sleep (N1)
What happens: This is the transition between wakefulness and sleep. It lasts only a few minutes as the body begins to relax and brain activity starts to slow. “Healthy sleepers spend approximately 2-5% of their sleeping time in N1 sleep” (Healthline 2025, “Stages of Sleep: What Happens During Each Stage.)
Why it matters: While short, this stage is essential for initiating the sleep cycle. Frequent disruptions here can prevent deeper, more restorative sleep stages from occurring.
Stage 2: Deeper Light Sleep (N2)
What happens: Brain waves slow even more, and body temperature drops. Your heart rate and breathing become more regular. “It’s a lighter stage of sleep from which you can still be awoken easily. This is the stage before you enter deep sleep” (Healthline 2025, “Stages of Sleep: What Happens During Each Stage.)
Why it matters: N2 sleep makes up the largest portion of the sleep cycle. It helps regulate memory consolidation and metabolic functions. For CPAP users, staying in this stage without interruption allows for smoother transitions into deeper sleep.
Stage 3: Deep Sleep (N3)
What happens: Also known as slow-wave sleep, this is the most restorative sleep stage. The brain produces delta waves and the body is in its most relaxed state. This is the deepest stage of NREM sleep; it accounts for almost 25% of your total sleep time.
Why it matters: This is the stage where your body repairs tissues, builds muscle and bone, and strengthens the immune system. For individuals with sleep apnea, interruptions to this stage can lead to fatigue, physical health decline, and even a weakened immune response over time (Healthline 2025, “Stages of Sleep: What Happens During Each Stage.)
Stage 4: REM Sleep (Rapid Eye Movement)
What happens: Brain activity spikes again—similar to being awake—but your muscles remain relaxed. This is when most dreaming occurs. It got its name because your eyes move behind your eyelids. It accounts for almost 25% of your sleep cycle (Harvard Health 2024, REM Sleep).
Why it matters: REM is critical for emotional regulation, memory formation, and brain development. For CPAP users, oxygen drops during REM can be more dangerous due to relaxed airway muscles. Ensuring uninterrupted REM sleep can improve mental clarity, focus, and mood throughout the day.
Why REM Sleep Matters for People with Sleep Apnea
A recent study found that having obstructive sleep apnea (OSA) during REM sleep can affect your brain, especially in areas tied to memory. When people don’t get enough oxygen during REM (the stage where dreaming happens), it may lead to small changes in the brain that can make memory worse over time. Even if someone’s sleep apnea seems mild overall, if it mostly happens during REM sleep, it can still have serious effects. This shows just how important it is to treat REM-related sleep apnea early to help protect brain health and reduce the risk of memory problems later in life (PubMed Central 2021, “Is REM Sleep Behavior Disorder a Friend or Foe of Obstructive Sleep Apnea?).
Why It All Matters for CPAP Users
People with sleep apnea may experience repeated awakenings throughout the night due to breathing disruptions. These interruptions can limit time spent in deep and REM sleep, making it harder to feel rested—regardless of how many hours are spent in bed. A properly fitted CPAP mask and consistent use of therapy can help ensure the body cycles naturally through all sleep stages.
The Bottom Line
Each sleep stage plays a vital role in physical recovery, mental processing, and overall health. A full, uninterrupted sleep cycle is the foundation of wellness—and for those with sleep apnea, effective treatment is key to unlocking its benefits.