About Sleep
Sleep Related Conditions
Sleep Disorders
Hi there, sleepless and restless world! Are you looking for deep sleep? Do you want to know how to get more 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!
About Deep Sleep
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.
While you sleep, you go through different sleep stages. 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.
We’re inviting you to watch our 1-minute video with Dr. Seliber-Klein, Chief Medical Officer at Ognomy, Sleep Apnea Organization. She breaks down what deep sleep is, why it matters, and gives some easy tips to get more deep sleep.
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 deep sleep 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 recommended. Deep sleep is not only important for the body and mind but for your overall quality of life.
What Causes Deep Sleep Deprivation?
There can be several reasons for this. Most of them are purely individual. They can be a sleep disorder, bad sleep hygiene, or stress. Sleep hygiene is a big and important topic, I suggest you 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 of 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, check them out!
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?
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?
1. 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 which will lead to an interrupted sleep.
2. 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 the 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.
3. 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.
4. 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!
5. 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.
6. 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!
7. 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 ShutEye®’s online relaxing sounds generator! 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.
8. 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.
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.
