24 Oct The A-Z Secrets to Achieving Deep Sleep
Deep sleep is critical to feeling refreshed and present when you wake up. It’s also the stage where the body produces growth hormone and strengthens the immune system.
While it’s not possible to control how long you spend in each sleep stage, there are many things you can do to promote a night of deep sleep. Here are a few tips to get you started:
Go to bed at the same time every night
Deep sleep is a restorative sleep stage in the cycle that helps the body and brain recharge. This is when tissue growth and repair occur, important hormones like human growth hormone are released, memories are consolidated, and immune system function is restored. It takes up about an hour of your total snooze time and is the first of four stages of sleep.
During this phase, your heart rate and blood pressure slow down, and eye movements become more infrequent. Your body’s temperature decreases, and your brain waves become more deliberate and slower, resulting in sporadic bursts of activity called “sleep spindles” that help with memory processing and learning. This is when you feel most relaxed, but if you wake up during this phase, you will likely feel confused and disoriented for a few minutes.
The final stage of non-REM sleep is REM sleep, the most important for dreaming and mental health. This is also when the brain produces the most melatonin, so it’s important to go to bed at the same time each night.
If you sleep in at different times each night, your circadian rhythm will be off and your body will produce less melatonin, which can interfere with your ability to get into deep sleep. This can be caused by jet lag, shift work, an inconsistent sleep schedule, and other factors.
Getting to bed at the same time each night may seem like an old-fashioned idea in this age of flexible schedules, early risers and night owls, but it’s been shown to have many benefits. Even if your partner isn’t an early bird, working together to prioritize this bedtime will set a good example for your kids.
Set a bedtime routine
Developing and following a bedtime routine is one of the most important steps to a great night’s sleep. A well-established routine provides a calming period for your body and mind to prepare for sleep. This is the foundation of “sleep hygiene,” a set of practices designed to promote healthy sleep habits.
While the exact duration of your bedtime routine may vary, there are some things you can try to make your routine as effective as possible. A good place to start is by avoiding any stimulating activities that could wake you up from your deep sleep. This includes anything that might stimulate the senses such as caffeine, loud noises, or exercise.
The ideal bedtime routine should last 30 to 60 minutes and should consist of relaxing activities like reading, a warm bath, or meditation. Using aromatherapy to help you relax is also a common practice. Essential oils such as lavender and cedar can be diluted in water or diffused into the room to create a calming and soothing environment. These are also a natural way to reduce stress and anxiety, which can lead to poor sleep.
Another tip is to keep your bedroom dark and cool. Keeping your bedroom dark helps with the production of melatonin, which is a key sleep hormone. Turning off or lowering the brightness on electronics, especially those with blue light, is a simple trick to reduce exposure.
If you are unable to get the deep sleep you want, it’s best to speak to a specialist about your options. A sleep consultant can provide you with the tools you need to improve your health, wellbeing, and happiness. They can help you develop a regular sleep schedule, establish a sleep-wake cycle, and make your sleeping environment more comfortable.
The third stage of non-REM sleep is called deep sleep or slow-wave sleep, and it’s during this stage that you actually get the most restorative benefits. During this phase, your brain waves become delta waves that make it very difficult to wake you up. In addition, the body releases growth hormones and bolsters its immune system, builds muscle and bone, and repairs cells, per the Sleep Foundation.
When you don’t get enough deep sleep, you may feel groggy and unfocused throughout the day. But the good news is, there are plenty of ways to get more of this vital sleep stage. You can try incorporating exercise into your daily routine, or trying out different techniques for falling asleep faster, such as using a weighted blanket.
Exercising regularly helps with deep sleep because it raises the heart rate, and the movement of muscles stimulates melatonin production. Adding in some calming activities like a stretching routine can help, too. You can also try a few natural supplements that can improve sleep quality, such as magnesium and calcium.
Getting enough dietary fiber may also help with your deep sleep. One study found that people who eat more fiber experience better sleep than those who don’t. However, before you start packing on the nutrient-rich foods, remember that it’s important to consume them in moderation. Too much can lead to indigestion and gas.
Finally, avoiding too many stimulants can also aid in deeper sleep. Caffeine and alcohol are known to interfere with the sleep cycle by preventing the release of melatonin, which is necessary for deep sleep. So, if you’re drinking alcohol or coffee, you should stop doing so well before bed.
Keep your bedroom cool
A cool bedroom is one of the best things you can do for a good night’s sleep. It encourages melatonin production, a naturally occurring hormone that promotes sleep, and can help you fall asleep more easily. Additionally, it helps regulate body temperature and prevents you from overheating during the night, which can cause arousal and interrupt your sleep cycle.
While everyone’s sleeping habits and preferences are different, the ideal temperature for your bedroom is somewhere between 60 and 68 degrees Fahrenheit. For some people, this may seem chilly, but it is actually the best temperature for a good night’s sleep. 800 F.P Premium Goose Down Pillow can definitely help you sleep with its comfiness.
Keeping your bedroom cool also helps prevent overheating, which is the most common reason people have trouble falling asleep. Overheating is associated with a decrease in melatonin, which is a key sleep hormone. Additionally, it can lead to arousal and interruptions in your sleep cycle, which can make it difficult to get back to sleep.
You can keep your bedroom cool by reducing the amount of light in the room, closing curtains and blinds during the day, and using fans throughout the house to create a cross-breeze. Ideally, you should have one fan pulling air in through a window and another pushing air out to maximize ventilation. Investing in breathable and sweat-wicking sheets can also help. Finally, try sleeping naked or in light pajamas, as this will encourage the evaporation of your own sweat and help you stay cooler.
Deep sleep is a vital part of your overall health and well-being, but it can be hard to achieve if you’re not in the right environment. Making a few changes to your lifestyle can improve the quality of your sleep and give you the energy and focus you need to thrive during the day.
Don’t watch TV or read a book before bed
While everyone’s bedtime routine is different, you can’t go wrong with getting in a habit of turning off your TV about an hour before you plan to head to sleep. The blue light and stimulation from watching TV can interfere with the restorative effects of deep sleep. Instead of television, try reading a non-stimulating book (like an old-fashioned paperback) or listening to calming music before you turn in. If you use an e-reader, make sure the backlight is off to avoid disrupting your circadian rhythm.
Deep sleep is one of the most critical parts of the sleep cycle. It’s during this stage that your brain begins to consolidate memories, and it also helps form long-term memory. Studies have found that people who don’t get enough deep sleep have higher levels of tau and beta-amyloid, which are proteins associated with Alzheimer’s disease. Scientists believe that deep sleep reduces these levels, which could help prevent memory loss.
During this stage of sleep, your heart rate and blood pressure decrease, and eye movement slows down. During deep sleep, your brain waves are relatively quiet, but sporadic bursts of activity known as “sleep spindles” occur that assist with memory processing and learning. In addition to supporting memory formation, this phase of sleep is important for physical growth and development. The pituitary gland secretes hormones during deep sleep that promote cell growth and repair, resulting in stronger muscles and bones.
Adults spend about 25% of their total sleep time in the deep sleep phase, which is why it’s essential to get enough of it. Getting too little deep sleep can leave you feeling tired and unrefreshed when you wake up. It’s also linked to a number of health problems, including depression and obesity.