Let’s get real - nothing beats waking up feeling lit from a full night of delicious, deep sleep. But if you’ve ever dragged yourself through the day, craving coffee IVs, and wondering why your energy levels are down after hours in bed, your core sleep might be the missing piece of the puzzle.
We’re here to break down core sleep - what it is, why it’s essential, and how you can naturally tap into the kind of rest that recharges your body, boosts your mood, and makes you glow from the inside out. Plus, we’ve got all the tips to help you craft the perfect night ritual, ensuring you wake up feeling refreshed and rejuvenated.
So, What Is Core Sleep?
Core sleep is when your body slips into full repair mode, the ultimate overnight reset. During this stage, your muscles rebuild, tissues heal, and vital hormones like growth hormone and melatonin flood your system to balance everything from stress to skin health. Meanwhile, your brain works overtime, processing memories, consolidating new information, and flushing out toxins that accumulate throughout the day. It’s your body’s natural way of recharging, restoring, and prepping you to wake up energized and ready to glow.
But skimping on core sleep? That’s where things start to unravel. Missing out on those crucial deep sleep cycles can wreak havoc on your energy, mood, and cognitive function. Over time, chronic sleep deprivation can throw your metabolism out of whack, weaken your immune system, and even ramp up inflammation in the body.
The Four Stages of Sleep
Your sleep isn’t just one long, dreamy ride. It’s a cycle with four stages - and you repeat that cycle multiple times a night. Think of it like a playlist with tracks that build the perfect vibe for your mind and body to recharge.
Throughout the night, your body flows through these stages multiple times, like a playlist on repeat. But the real magic happens during Stage 3 (Deep Sleep) and Stage 4 (REM) - the dynamic duo that makes up your core sleep.
To truly understand the power of core sleep, let’s break down the four stages of your sleep cycle:
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Stage 1 / N1: The lightest stage of sleep, lasting 1-7 minutes. Your body starts to chill out, but you can wake up easily.
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Stage 2 / N2: Lasts 10-25 minutes. Your body temp drops, muscles relax, and your heart rate slows. You’re sinking deeper.
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Stage 3 / N3 (Deep Sleep): This is the magic zone for physical restoration, growth, and tissue repair. Think beauty sleep, but for your entire body.
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Stage 4 / REM: The brain-boosting, dream-making stage that supercharges learning, memory, and creativity.
The longer you stay in those deep and REM stages, the more your body and mind recharge and come alive. While deep sleep and core sleep often get tossed around like they're the same, they’re actually not: deep sleep is just one half of the magic, with REM sleep making up the other half. Together, they’re the dream team for total restoration and rejuvenation. You can’t fully “catch up” on core sleep (sadly, no magic sleep button), but sneaking in extra rest after a few rough nights will help your body bounce back. But don’t skip out on consistency, quality sleep each night is your ultimate key to feeling unstoppable.
How Much Core Sleep Does Your Body Crave?
Experts recommend 7-9 hours of total sleep, with core sleep making up around 50% of that time. That’s roughly 3.5 - 4.5 hours of deep, restorative goodness.
If you’re waking up feeling wrecked or foggy, there’s a good chance you’re not hitting that core sleep sweet spot.
Are You Missing Out on Core Sleep? Here’s How to Tell
When you skimp on core sleep, your body lets you know - and not in a cute way. Lack of core sleep on an ongoing basis can also have a significant impact on your physical and mental health. You might experience:
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Fatigue and sluggishness
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Mood swings and increased stress
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Cravings and hunger pangs
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Brain fog and forgetfulness
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Trouble learning or solving problems
Over time, these issues stack up, leading to more serious health risks. The good news? You can absolutely turn it around.
Maximize Your Core Sleep for Ultimate Recovery
Ready to level up your sleep game? Try these sleep-boosting tips to improve your sleep quality and get more deep sleep:
Take Magnesium
If you’re serious about leveling up your sleep game, magnesium is your not-so-secret weapon. This mighty mineral is a natural relaxant, helping to calm your nervous system, ease anxiety, and prep your body for its most restorative sleep cycles. But not all magnesium is created equal — choosing the right type can make a huge difference in how you feel.
Here’s your cheat sheet:
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Magnesium Glycinate: The ultimate chill pill. This form is bound to glycine, an amino acid that enhances relaxation and promotes deep sleep. It’s gentle on your stomach and perfect for unwinding before bed.
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Magnesium L-Threonate: Brain food for your dreams. This form crosses the blood-brain barrier, meaning it can enhance cognitive function, support memory, and help you wake up feeling mentally sharp.
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Magnesium Citrate: Got digestion issues? This form is highly bioavailable and can help keep things moving - perfect if bloating or gut discomfort disrupts your sleep. Just be mindful of dosage, as it can have a laxative effect.
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Magnesium Malate: If sore muscles keep you tossing and turning, magnesium malate is a game-changer. It supports energy production and can ease muscle tension, making it a great option if you’re recovering from a tough workout or a day of running around.
Try Mouth Taping
Mouth taping might sound a little unconventional, but trust us, it works wonders for your sleep. The idea is simple: by gently taping your mouth shut, you encourage breathing through your nose instead of your mouth. Why does this matter? Well, nasal breathing helps you take in more oxygen, promotes better airflow, and can even help keep your throat muscles relaxed, reducing snoring and dry mouth. If you're new to it, start with a gentle, breathable tape made specifically for mouth taping to ensure comfort and safety.
Switch to Linen Sheets
Say hello to the ultimate sleep upgrade with breathable linen. Linen sheets are designed to regulate your body temperature, keeping you cool and comfy throughout the night - no more waking up drenched in sweat or tangled in heavy blankets. Linen's natural, moisture-wicking properties let your skin breathe while maintaining that perfect balance of cozy warmth or coolness, depending on the season.
Take a Bath for Ultimate Relaxation
A warm soak can work wonders for winding down, but why stop there? Add sleep-friendly ingredients like magnesium flakes or Epsom salts to relax your muscles, help you destress, and calm your mind. These soothing ingredients help prepare your body for a restful night’s sleep. Want to level it up even more? Use our Serotonin Soak, packed with magnesium to help your body unwind and promote deep, peaceful rest. This is the perfect pre-bed ritual.
Deeper Sleep with Red Light Therapy
Red light therapy before bed works wonders for signaling your body that it’s time to wind down and relax. By gently stimulating your body's natural circadian rhythm, red light helps regulate your sleep-wake cycle, making it easier for you to drift into sleep. This soothing light also boosts melatonin production, the hormone responsible for making you feel sleepy, so you can fall asleep faster and enjoy deeper, more restorative rest throughout the night.
Boost Your Nighttime Routine with PEMF Therapy
Amp up your nighttime routine with the ultimate sleep hack: PEMF therapy. Short for Pulsed Electromagnetic Field therapy, PEMF works by sending gentle, low-frequency waves through your body to stimulate cellular repair and restore balance to your nervous system. It’s like a full-body recharge, helping to ease tension, lower cortisol, and promote a state of deep relaxation.
Set our PEMF Mat to Level 1 Delta, designed to mirror the brain's slowest sleep waves, and feel your body melt into pure bliss as stress and anxiety dissolve. This level is all about guiding you into deep, restorative sleep - where the magic of cellular repair, hormone regulation, and true rejuvenation happens. Pair it with your favorite sleep playlist, dim the lights, and let the mat do the rest. You’ll wake up feeling refreshed, recharged, and ready to take on whatever the day throws your way. This is core sleep heaven.
DOSE Up for Dreamier Nights
Your daytime habits set the stage for epic nighttime recovery. So make relaxation non-negotiable, keep your stress in check, and treat your body like the powerhouse it is. Sweet dreams, babe.
