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 the article below to get the best of every night!
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, firstly, 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, 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. 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 every night! For how long? Let’s find out.
How much deep sleep should you get?
On average, you need about 2 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.
What are the benefits of deep sleep?
Deep sleep stages — REM sleep and stage three of the 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, you would likely wake up feeling groggy and depressed. You may also gain weight and have difficulty concentrating and being social during the day. 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 lack of deep sleep?
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 hygiene is a big and important topic, I suggest you to read about it here.
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. 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 deep sleep time.
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 deep 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 here 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!
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! This is the link to click 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!