how to get more deep sleep

How to Get More Deep Sleep – Tricks & Tips

When we sleep, we go through four sleep stages. Stage 3 or 4 of a sleep cycle, which makes you feel refreshed after waking up, is deep sleep. During deep sleep, your heart rate, brain activity, and breathing slow down.

Deep sleep has a significant role in making you feel revived after waking up. We are always advised to sleep 7 to 8 hours a day. The number of hours we sleep does not matter if we are not getting good quality sleep. Continue reading to learn the secrets of how to get more deep sleep.

What is Deep Sleep? 

Deep Sleep is the most enjoyable part of sleeping. After 20 to 30 minutes of sleeping, you dive into the most vital part of the night cycle, deep sleep. Your heart rate, breathing rate, and brain activity slow down during slow-wave sleep. If you wake up during deep sleep, you may feel groggy for some time. 

Deep sleep is crucial for your health for so many reasons. 

Why is Deep Sleep Important?

Deep sleep stages are also known as essential stages you need for your growth, hormonal regulation, and more. 

During REM sleep, the brain stores information in your long-term memory. Deep sleep is suitable for your memory and overall learning. It produces feel-good hormones like Serotonin. 

What if you avoid deep sleep? You will feel dizzy, exhausted, and depressed. You will find it troublesome to focus and talk to people. Avoiding deep sleep can affect your physical as well as mental health.

Tips for Getting More Deep Sleep 

1. Exercise Daily

If you work out during the day, you sleep faster at night than those who do not exercise. Exercising helps you get good quality sleep. Ensure you do not work out right before your sleeping time; it may increase your heart rate, consequently disturbing your sleep.

2. Stay Away From Electronic Devices

Electronic devices emit blue light, which disrupts your sleep. Turn off your electronic devices at least 30 minutes before sleeping. 

Instead of using a phone at night, you can read a book, meditate or draw. To have a well-rested night, make your bedroom a tech-free zone. 

3. Stick to a Bedtime Routine

Healthy people usually stick to a bedtime routine. Sleep and wake up at the same time every day. Take a shower or read before you sleep. Making a bedtime routine will help your brain associating these habits with sleeping and lets you sleep faster.

4. Add Fiber to Your Diet

The quality of your diet influences the quality of your sleep. According to the study conducted by the American Academy of Sleep Medicine (AASM), people who eat fiber enjoy more time in the slow-wave sleep stage than those who do not. Add nutritious food to help you sleep better

5. Avoid Caffeine Consumption

Caffeine is sometimes unavoidable, we understand. Taking caffeine 7 hours before your sleeping time can make you stay awake at night.

You can consume alternatives like chamomile tea, water, hot milk, and tea.

6. Tune in to White Noise

Living in a loud neighborhood or with a noisy family member can make it challenging to fall or stay asleep. To avoid such interruptions, you can listen to white music for deep sleep. White noise calms your mind and lets you have uninterrupted sleep.

7. Block Light With an Eye Mask

Along with loud noises, light can affect your sleep too. If your roommate has a reading habit or you cannot turn off the lights for some reason, an eye mask can help you. 

Young lady wearing sleeping while sleeping on a comfortable bed at home

8. Comfortable Bedding

If your mattress and pillow are not cozy enough to snug into, you may spend the night tossing and turning. Invest in high-quality bedding to improve deep sleep continuity.

9. Try Aromatherapy

Essential oils like lavender can release stress, lowers heart rate. If you diffuse an essential oil, it may help you relax and sleep calmly. 

10. Meditation

Experts say that meditation and yoga have several benefits, including improving your sleep quality and free yourself from sleep anxiety. According to a study conducted by Pubmd.gov, people who practiced cyclic meditation twice a day get a high percentage of slow-wave sleep and fewer awakenings during the night. 

Stages of Sleep Explained

What happens when you sleep? As you sleep, you go through a sleep cycle. We can divide sleep into two phases: Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM). Once the process is completed, it repeats until you wake up. 

Stage 1: Lightest Sleep

In stage one, your body starts to relax. In this stage, you experience slow eye movements and muscle spasms. It’s easy to be awakened during this stage.

  • Heartbeat and breathing slow.
  • Slow eye movements.
  • Sudden jerks. 

Stage 2: Light Sleep

In this stage, your eye movements will stop. Your heartbeat will be slower, and your body temperature will decrease. 

  • Heartbeat slows even more.
  • Eye movements stop.
  • Body temperature decreases. 

Stage 3: Deep Sleep

Deep sleep is an important stage as it helps you with various functions like regrowing your tissues, building bones and muscles, etc. At this stage, the brain waves slow down and become delta waves. It makes it difficult for you to wake up. It’s not easy to wake up from deep sleep, but if you do, you feel groggy. 

  • Heartbeat and breathing at lowest.
  • Tissues repair and regrow.

Stage 4: REM, Deep Sleep

The last stage is the deepest stage of sleep. Your brain is the most active; it forms memories and experiences transparent dreams—your eye movements, breathing, heart rate increase at this stage.

  • Blood pressure increases.
  • Dreams and memories form.

Benefits of Deep Sleep

  • Hormone regulation
  • Growth and development of body
  • Tissue repair
  • Energy restoration
  • Increase blood supply to muscles
  • Growth and regeneration of tissues
  • Improving immune system
  • Cell regeneration
  • Improves memory
Beautiful young woman in deep sleep with her arm above her head

What Happens if You Don’t Get Enough Deep Sleep?

Deep sleep helps in processing the information you get each day. Without enough deep sleep, the brain cannot convey information to your memory. In short, it’s not good for your memory.

If you do not sleep enough, you can have the following disorders:

  • Heart disease
  • Alzheimer’s Disease
  • Heart stroke
  • Diabetes
  • Dementia
  • High blood pressure
  • Migraines
  • Mood swings
  • Obesity

How Much Deep Sleep Do You Need?

As adults, around 13-23% of sleep time is deep sleep. 

People aged under 30 may get two hours of deep sleep each night. People aged above 69 may get an only half-hour of deep sleep or maybe less than that. There is no recommended deep sleep duration one should stick to, but younger people require more deep sleep than elders. 

How many hours of sleep do adults need, and how many hours of deep sleep is essential?

Age Group Sleep Needed (Hours) Deep Sleep Needed (Hours)
Newborn to 3 Months12 – 182.4 – 3.6
3 MOnths to 1-Year-Old14 – 152.8 – 3.0
1 to 3 Years Old12 – 142.4 – 2.8
3 to 5 Years Old11 – 132.2 – 2.6
5 to 12 Years Old10 – 112 – 2.2
12 to 18 Years Old8.5 – 101.7 – 2
Over 18 Years Old7.5 – 91.5 – 1.8
A table showing how much deep sleep is needed by age

How to Know How Much Deep Sleep You Are Getting?

It’s simple. If you are waking up feeling exhausted, you most certainly did not get enough deep sleep. 

You can use sleep tracking applications to record your sleeping habits and duration. These mobile applications can help you gain insight into your sleeping and help you know the areas of improvement. Your sleep doctor may recommend you a polysomnography (PSG) test. You can also use online sleep calculators to decide your sleeping duration. 

SLEEP CYCLE CALCULATOR

How Much Sleep Do I Need?

Conclusion

Deep sleep is crucial for your overall health and wellness. If you are not getting adequate deep sleep, it’s time to check your lifestyle, eating habits and set them right. Happy sleeping!

FAQs

How long does it take to get into deep sleep?

We get into a deep sleep in the third stage of a sleep cycle. It takes around 1 to 2 hours to get into a deep sleep. 

What causes lack of deep sleep?

There are many causes of the problem:

  • Caffeine
  • Stress
  • Lifestyle
  • No fixed time of sleeping
  • Loud environment
  • And more.

What supplements increase deep sleep?

  • Melatonin
  • Magnesium
  • Lavender oil
  • Valerian root

Why is REM sleep important?

The most critical role of REM sleep is that It stimulates the area of your brain that helps in learning and retaining memories.   

What is the difference between rem and deep sleep?

Deep sleep is when your body, heart rate, and brain waves slow down. This does not happen in REM (Rapid Eye Movement) sleep. 

How much REM sleep is needed?

It’s good to have 20-25% of your time sleeping in REM sleep. If you are sleeping for 7-8 hours, you should have REM sleep for at least 90 minutes.

What is the best time to go to sleep?

Although circadian rhythms dictate your sleeping time, people are primarily sleepy between 2 AM and 4 AM. But the ideal time to sleep for an adult is 10 PM. Read these posts to learn about how much you should sleep and the perfect sleeping duration for kids.

What happens when you sleep?

When you sleep, you go through 4 sleep stages. The 3rd and 4th stages are the most essential; the body goes into a deep sleep during these stages. Once a sleep cycle is completed, it starts again until you wake up. 

Is 4.5 hours of deep sleep enough?

All the stages of sleep are essential, but deep sleep plays a more significant role in our wellness. A healthy person gets 1 to 2 hours of deep sleep for 8 hours of sleep at night. 

What is stage 4 sleep?

Stage 4 is where you witness the more profound sleep. At this stage, brain waves slow down, and it gets difficult to wake the sleeper. The tissues get repair during this stage, and hormones are released, which helps in the growth of the body.