Hi there, sleepless and restless world! Are you looking for deep sleep? Do you want to know how to increase deep sleep? Or would you like to get some useful information about it? Whatever you are searching for, we have it! Check out our tips for better sleep to get the best sleep quality possible!
Key Takeaways
- Aim for 1-2 hours of deep sleep per night.
- This stage of NREM sleep is crucial for physical and mental rejuvenation.
- Lack of deep sleep can cause sleep disorders, poor sleep hygiene, stress, and lifestyle as well as sleep habits.
- Regular exercise, a fiber-rich diet, avoiding caffeine and alcohol before bedtime, and maintaining a relaxing bedtime routine can help increase the time spent in deep sleep.
- Creating a sleep-friendly environment makes it easier to get healthy sleep.
What you can learn about deep sleep:
- How much deep sleep should you get?
- What are the benefits of deep sleep?
- What causes lack of deep sleep?
- What happens if you don’t get enough deep sleep?
- How to get more deep sleep?
Sounds good, isn’t it? So, let’s start!
Dear ladies and gentlemen, I would like to briefly introduce our star attraction, Mr. Deep Sleep! Welcome! Applause! This guy is a very famous and, moreover, unbelievably important one! This one is your superhero during the night! Why? Let me tell you.
Deep sleep, also called slow-wave sleep, is a term used to define stages three and four of sleep. During these stages of the sleep cycle, your heart rate and breathing are at their lowest, your brain waves slow down, and your muscles and eyes relax. This is also known as the ‘restorative’ phase of sleep because your body repairs tissues and strengthens its immune system. It’s a crucial stage of the sleep cycle. As you may see, you don’t even need special vitamins or anything else money- consuming. Just give to Mr. Deep Sleep what it wants. Enough time! How much time? Read below.
While you sleep, you go through different sleep cycles or stages of sleep click the link to know more about them! Deep sleep is one of them. Deep sleep is the stage needed to wake up feeling refreshed. As we get older, the amount of deep sleep we get each night decreases. This is because our bodies are already fully developed and we don’t need the same growth that children do.
So, as you may see, Mr. Deep Sleep is our VIP cardholder. We must let him enter our sleep without any difficulties. Deep Sleep should be with you every night! For how long? Let’s find out.
How much deep sleep should you get?
On average, you need about two hours of deep sleep per night. Your body naturally passes through a few different sleep stages throughout the night, even if you don’t wake up. It’s normal to dip in and out of the deep sleep state 2-4 times per night and spend 15-60 minutes at that stage each time.
You get most of your deep sleep earlier in the night. Your first deep sleep phase lasts almost an hour, whereas your last one is only about 15 minutes.
If you want to track your sleep score and better understand how much sleep do you really need, get the ShutEye app and start tracking your sleep every night!
What are the benefits of deep sleep?
Deep sleep stages — REM sleep and stage 3 sleep cycle — are the most important stages of sleep. Moreover, they are known as restorative phases that are critical for hormone regulation, growth, and physical renewal. REM sleep is also when the brain forms and stores information in a person’s long-term memory. It also helps boost feel-good chemicals like serotonin.
If you were to forgo deep sleep at night, you would likely wake up feeling groggy and depressed. You may also gain weight and have difficulty concentrating and being social during the day if you get less deep sleep than recomended. Deep sleep is not only important for the body and mind, but for your overall quality of life.
Mr. Deep Sleep is your magician! Actually, we don’t see anything on the outside, but inside, Deep Sleep stage works hard on refreshing and strengthening your body!
How to help him? Give him enough time! 1-2 hours every night!
How not to disturb him?
Let’s read about it in the following paragraphs:
What causes deep sleep deprivation?
There can be several reasons for it. Most of them are purely individual. They can be a sleep disorder, bad sleep hygiene, or stress. Sleep hygieneis a big and important topic, I suggest you to read about it.
Sleep disorders like insomnia, sleep apnea, or restless legs syndrome could make it hard for you to fall asleep and stay asleep. Bad sleep hygiene, like doing intense activities before bed or having caffeine late in the day, makes it tough to fall asleep. As soon as you improve your sleep hygiene Stress and anxiety can disturb your sleep as well.
Other causes for sleep problems include side effects from drugs, an uncomfortable mattress, or a bad sleeping environment.
We’ve collected 10 best sleep products to help you sleep better!
If you’re having trouble sleeping and can’t figure out the cause, then seeing your doctor for an exam might help, they will also tell you how to increase time in deep sleep.
What happens if you don’t get enough deep sleep?
As we have already said, Deep Sleep is important for an overall refreshing and resting of the whole body. If you don’t rest well, how can you get the best of the coming day?
ShutEye team has an article that will show how Olympians treat their rest time, what they do and how. Aren’t they the most motivated ones for a prize?
These are some of the signs that you don’t get enough sleep:
- Waking up during the night;
- Wake up tired and feel drowsy;
- Problems with concentration and memory;
- Irritability and stress;
- Anxiousness and get angry without an obvious case;
- Your overall performance for the whole day won’t be even good one!
So, as you may see, it is very important to have a good sleep! Check out our detailed instructions and recommendations regarding to sleeping well!
How to get more deep sleep?
Deep Sleep as well as each of us, sometimes, needs support! How to do this support? Do we need to stick motivating posters, or quotations? Say something uplifting and motivating? Emm, I don’t think so. Follow these steps and see the results! Deep Sleep will be happy!
Work-out on a daily basis.
It is better if you do physical exercises several hours before going to bed, otherwise, you will increase your heart rate that will lead to an interrupted sleep.
Eat More Fiber.
A healthy diet does more than just improve weight loss; it also has an impact on the quality of sleep you get. Studies have shown that a greater intake of fiber can result in more time spent in the stage of deep sleep. There are special kinds of food that increase production of Melatonin – an important hormone that helps you to sleep well! BUT! Don’t overeat! See 5 tips for weight loss and health + special food with melatonin.
Avoid Caffeine 7+ Hours Before Bed.
Caffeine is a stimulant that can make it harder for you to fall and stay asleep. It also can reduce the amount of deep sleep you get. One study found that consuming caffeine seven hours before bedtime reduced the amount of sleep received by one hour. Stick to water, tea, and other decaffeinated drinks instead. Certain drinks such as warm milk and chamomile can help induce sleep.
No to Any Alcohol Before Bed!
Alcohol before bed may help put you to sleep, however, it’s likely you won’t stay asleep. When you have a nightcap before bed, the alcohol gets processed by the body. The sedative effect it once had disappears and will often create a rebound effect — waking you up in the middle of the night and interrupting deep sleep. Alcohol is also a reason for snoring!
Create a Relaxing Bedtime Routine.
Stress from a busy workday or a taxing afternoon with the kids can make it difficult to shut your mind off and enjoy sleep. Creating a personalized bedtime routine can help your body relax and curb any looming anxiety + 8 simple ways how to manage anxiety and stress!.
Your bedtime routine should be anywhere from 30 to 60 minutes and the key is to keep your routine consistent. This will help your mind associate the routine with sleep and set you up for a productive next day.
Make Your Bedroom a Sleep Paradise.
The environment where you lay your head each night should be sleep-friendly. That means no bright lights, no loud noises, and a cooler temperature. The best temperature for sleep is between 60 and 67 degrees Fahrenheit.
On your nightstand, use low, amber light bulbs and avoid using electronic devices at least an hour before bed. It’s also important to make sure you have a comfortable mattress that supports you when you sleep. Pair this with your favorite pillow and a plush comforter and you’ll be fast asleep in no time. Essential oils are also a big help!
Listen to White and Pink Noise.
Sound plays an important role in your ability to fall and stay asleep. If you live in the heart of a city or have noisy neighbors, try using white noise to block any sound that may be keeping you from falling and staying asleep. Try out ShutEys’s online relaxing sounds generator! To preview in a useful way our sounds that we use in ShutEye app! They are amazing! Follow the link if you want to get maximum information about all kinds of good noises for sleep!
Those who are looking to increase deep sleep may benefit from listening to pink noise. Pink noise represents calming nature sounds like steady rainfall or waves crashing on a beach. This type of noise has been found to increase deep sleep and improve memory in older adults.
Use an Eye Mask to Block Light.
Similar to sound, light also has a drastic effect on the quality of sleep you get each night. If you have a partner who likes to read with the light on or if you work night shifts and catch up on your zzz’s during the day, an eye mask can help. One study found that the use of eye masks on participants resulted in more REM sleep and elevated melatonin levels.
If you still have questions about how to increase deep sleep, kindly use ShutEye. There you will all in one ways and solutions for a better sleep! Developed with a scientific approach, and told is a simple way app, that already has 2.000.000 users! A trustworthy app to try by yourself!
A Smarter Way to Sleep
The personalized sleep app to help you relax and track sleep cycle.
Final Thoughts
Understanding and nurturing deep sleep is pivotal for our overall well-being. As we’ve explored, deep sleep is not just a luxury but a necessity for physical restoration, mental clarity, and emotional stability. The journey to achieving more deep sleep involves a blend of healthy habits, such as maintaining a consistent sleep schedule, engaging in regular physical activity, and creating a conducive sleep environment.
Avoiding stimulants like caffeine and alcohol close to bedtime, along with incorporating relaxation techniques and a nourishing diet, can significantly enhance the quality of your deep sleep. Remember, the steps you take to improve your deep sleep are not just about the hours spent in bed but about enhancing the overall quality of your life.
Embrace these practices, pay attention to the signals your body sends you, and you’ll be well on your way to reaping the benefits of rejuvenating deep sleep. If you continue to struggle with achieving adequate deep sleep, consider consulting a healthcare provider or exploring resources like the ShutEye app for tailored advice and support.
FAQ
What is deep sleep and why is it important?
Deep sleep is the stage of sleep when the body and brain rejuvenate, repair, and rebuild. It is crucial for physical and mental restoration, memory consolidation, and overall well-being.
How can I improve the quality and quantity of my deep sleep?
You can increase the amount of deep sleep by keeping a regular sleep schedule, practicing good sleep hygiene, and creating a relaxing sleep environment. Reducing stress and incorporating relaxation techniques can also help you get more sleep.
How much deep sleep do you need each night?
The ideal amount of deep sleep varies with age, but the recommended amount of sleep for a healthy adult generally is about 1 to 1.5 hours of deep sleep per night. However, the quality of deep sleep is equally important as the sleep time in deep sleep.
What are some tips for getting more deep sleep naturally?
To improve the depth and duration of your sleep, consider avoiding stimulants close to bedtime, engaging in regular physical activity, and creating a calming bedtime routine that signals to your body that it’s time to rest. Additionally, limit exposure to screens and bright lights before bed to facilitate natural deep sleep.
What are the consequences of insufficient deep sleep?
Lack of deep sleep can lead to cognitive impairment, mood disturbances, weakened immune function, and increased risk of chronic health conditions like diabetes and heart disease. Lack of deep sleep may also negatively impact your ability to concentrate, learn, and make sound decisions.
How does having a consistent sleep schedule contribute to deep sleep?
Consistent sleep schedules help regulate your body’s internal clock, or circadian rhythm, promoting better quality sleep, including deeper stages of sleep. Irregular sleep patterns can disrupt the body’s natural sleep-wake cycle, reducing the amount of deep sleep achieved each night.
What is the role of deep sleep in overall well-being?
Deep sleep plays a crucial role in physical recovery, memory consolidation, and emotional regulation. It also contributes to hormone regulation, metabolism, and immune function, all of which are essential for overall health and vitality.
Are there specific sleep disorders that can affect deep sleep?
Yes, certain sleep disorders, such as sleep apnea, restless legs syndrome, and insomnia, can significantly disrupt deep sleep patterns, leading to fragmented and poor-quality sleep. It’s important to address underlying sleep disorders to ensure adequate deep sleep.
How do I know if I’m getting enough deep sleep?
While individual sleep needs vary, signs of sufficient deep sleep include feeling rested upon waking, having good concentration and memory, and experiencing minimal daytime sleepiness. Keeping track of your sleep patterns and consulting with a healthcare professional can help assess your deep sleep adequacy.
What can I do to promote deeper sleep during the first half of the night?
To enhance deep sleep during the initial sleep cycles, establish a consistent sleep schedule, avoid excessive alcohol and heavy meals before bedtime, and create a comfortable sleep environment. Engaging in relaxation techniques and practicing mindfulness can also support deeper sleep in the first half of the night.
