How To Get More Deep Sleep

Simple Tips To Start Sleeping Better Tonight

How To Get Deep Sleep

How To Get More Deep Sleep | Deep sleep is critical for your overall health and wellness at this stage of sleep is associated with the slowest brand wave activity during sleep. During the sleep phase, your neocortical neurons can rest.

While the normal range of sleep has been defined between the 7-9 hours range, the quality of sleep plays a very important role in your life. By going through the different sleep cycles, our body can restore and recharge well for the next day. So how can one get more deep sleep? It has a lot to do with the environment you create for yourself at night. Here are our tips for deep sleep.

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How to Get More Deep Sleep, Starting Tonight

People need around seven to nine hours of sleep every night, but it is not just the number of hours that is important, it’s also important to get quality sleep. Our body goes through several stages of the sleep cycle, such as deep sleep, which we need in order to feel refreshed and ready for the following day. During deep sleep, our body is able to recharge. The pituitary gland releases growth hormone at this stage, promoting cell and tissue repair. This is also where night terrors, sleepwalking, and other sleep disorders can occur.

Tips on How to Get More Deep Sleep

Most people feel refreshed after getting enough deep sleep, which is not surprising given that it during REM sleep is when our body works hard to repair the muscles and strengthen our mind as well. However, not all of us are getting enough good night’s sleep every day. This can be what causes sleep problems to arise. That being said, many are wondering, how to get more deep sleep?

If you are wondering how to get more deep sleep at night, these tips are worth trying out:

Power down your devices

Let’s face it. We are glued to our smartphones and tablets throughout the day, from the moment that we wake up, up to the point when we get to bed. Unfortunately, the bright light that is coming from these devices actually stimulates the brain, which in turn can affect our sleep. If you want to be able to get more shut-eye at night, power down your devices at least an hour before bedtime so that you don’t expose yourself to blue light.

Get the right temperature for your bedroom

People have different preferences when it comes to the temperature in their bedroom. Some prefer it hot, while others like it cold. However, both science and physiology agree, that the best temperature for us at night is 60-67 degrees. So, if you want to enjoy deeper sleep, make sure that the temperature in your room is set accordingly.

Exercise

According to the National Institutes of Health, we need to exercise at least half an hour per day, five days a week. This can help improve sleep and sleep quality as well. However, you shouldn’t work out close to bedtime as it can also cause sleep deprivation which may lead to insomnia. You don’t have to do extreme exercises, because you can start with something simple as walking the dog, yoga, and even light jogging works too.

Pink noise

Another tip on how to get more deep sleep is to try pink noise. Pink noise is similar to the rustling of leaves and the sound of the waves touching the shore. These sounds have been found to contribute to the amount of time we spend in deep sleep.

Stick with your natural sleep-wake cycle

It is important that you follow your sleep-wake cycle, or circadian rhythm, as much as possible to sleep better at night. When you follow a daily sleep and wake schedule every day, you’ll find yourself feeling more refreshed and energized compared to sleeping at different times or sleeping in over the weekend. This also includes taking a nap in the afternoon. If your sleep is disrupted at night because of your taking a nap in the afternoon, you might want to skip it altogether. Make sure that you stick to a consistent sleep schedule throughout the week.

Be smart with your food intake

Another tip on how to sleep better at night is to focus on what you’ve been eating throughout the day. For example, drinking excessive amounts of caffeine can disrupt your sleep, as it is a stimulant. You should avoid overeating during dinner or consuming foods that are heavy and rich because they will need time to be digested. This can also affect your sleep. Consuming spicy foods can trigger heartburn and stomach issues as well, which can keep you from getting a good night’s sleep.

Follow a bedtime ritual

For those who are having a hard time sleeping, following a relaxing bedtime routine can help prepare you for bed at night. This routine should be centered on making you feel calm and relaxed. Avoid stimulating, stressful, or exciting situations that will keep you wide awake at night. Think meditation, listening to soft music, or doing some light stretches to relax those tense muscles.

Invest in a mattress and pillows

Another tip on how to get more deep sleep is to invest in a good quality mattress and a set of pillows that will make you feel comfortable in bed. Sleeping on a bed that has been with you for a decade may not be as firm or as supportive as it was during the first few years. Remember that mattresses become worn due to constant wear and tear which is why you need to invest in a new one when yours is no longer helping you sleep better at night. As for pillows, choose those that will help your neck supported, without causing your head to sink too much.

Use a white noise machine

There are many sources of sound in your bedroom at night, from the sound of car horns blaring, the loud music from your neighbor or even the sound of your partner snoring. All these distractions can prevent you from entering deep sleep. That being said, setting up a white noise machine that can drown out the rest of the outside noises may help you fall asleep.

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Understanding the Stages of Sleep

Now that you know the do’s and don’ts for getting more deep sleep let’s delve into the stages of sleep. Sleep comes in two categories. These are REM or rapid eye movement and non-REM. When you sleep, you will start with non-REM sleep followed by a period of REM sleep. This cycle will repeat several times during the night.

If you are wondering how to get more deep sleep at night, these tips are worth trying out:

Non-REM

The first stage of sleep in non-REM will typically last several minutes as you transition from being awake to falling asleep. Body functions will slow down at this point from your respiration, heart rate, to eye movements. Even your brain waves will slow down as well, while your muscles start to relax. The second stage is where we spend at least 45% of our total sleep cycle where our body temperature decreases, and brain waves slow down with occasional bursts of activity. The third and fourth stages are referred to as the deep sleep stage. It is here where your brain’s waves are the slowest. Hence it is referred to as delta sleep or slow-wave sleep.

REM (Rapid Eye Movement)

The fifth stage, known as rapid eye movement sleep (REM), is where our brain waves become very active, about 90 minutes after first falling asleep. Deep sleep is vital to humans. During deep sleep, dreams occur, and the body is able to recharge. It is harder for us to wake up at this stage.

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The Difference Between Light and Deep Sleep

Some people identify as light sleepers, where they tend to wake up even with the slightest noise. On the other hand, there are those who can sleep through any kind of noise. In actuality, we all experience these two kinds of sleep, so the question is, how are the two different from one another? And how much deep sleep should you get?

Light sleep

This covers the first two stages of non-REM. The first stage is called the transition stage where we go from waking to sleeping, while the second stage is where we may dream, but not as intensely as that of REM. As people age, they spend more time in light sleep, and although there is no set amount of time we should spend in this stage of our sleep-wake cycle, it still plays an important role for better brain function.

Deep sleep

Also referred to as slow wave sleep, delta sleep, or N3, this stage of sleep is the restorative sleep stage. How much deep sleep should you get? Sleep needs may change as you age, but most people need seven to nine hours a day. However, there are some people who feel the need to get even more deep sleep to feel refreshed and energized the following day.

A Last Word on How to Get More Deep Sleep

It is understandable that you might wonder, “how much deep sleep should you get?” When you start seeing the benefits of being able to sleep longer and deeper at night. That being said, the steps mentioned above can help you get a restful sleep every night which will be beneficial to you in the long run.

Why Wait? Start Sleeping Better!

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