Deep sleep, also known as slow-wave sleep, is the third and fourth stage of sleep. During these stages, your heart rate and breathing calm, and your muscles and eyes relax. The body heals tissues and boosts its immune system during this ‘restorative’ period of sleep.
You go through the sleep cycle stages while sleeping. To feel rejuvenated, you need deep sleep. We lose deep sleep as we age. Our bodies are completely grown and do not require the same growth as youngsters.
Use the suggestions below to help you relax and obtain more deep sleep each night.
Allow Enough Time
The less time we spend in each stage of sleep, the less chance we have of cycling through them all.
Give yourself enough time to relax, fall asleep, and sleep uninterruptedly to receive enough deep sleep. Set a consistent bedtime and wake-up time to ensure you receive the 7-8 hours of quality sleep you need each night.
No Long Naps
Taking extended naps during the day may cause deep slumber. This reduces your “sleep drive”, making you less drowsy at night and making it harder to fall asleep when you need to. If you need to nap during the day, 20-30 minute naps should keep you in phases one and two. To maintain energy and cognitive function while avoiding profound sleep.
Exercising early in the day can improve sleep quality.
Light to moderate activity, both aerobic (cycling and running) and anaerobic (weight lifting) has been shown to promote sleep by decreasing the time it takes to fall asleep and the number of times we wake throughout the night. Exercise has also been connected to longer deep sleep.
Just 30 minutes of low-intensity exercise each day can enhance your sleep and general health. However, exercising within a few hours of the night or exercising vigorously may disrupt sleep.
Magnesium is a beautiful element that plays a crucial role in the body. Stress reduction, muscular relaxation, and melatonin generation make it an important mineral for increasing sleep quality.
Increasing magnesium intake may benefit elderly persons, whose capacity to sleep deeply lessens with age. A study of senior insomniacs revealed that taking magnesium supplements helped them fall and stay asleep, as well as sleep time. It also enhanced melatonin synthesis and decreased cortisol levels.
Eat magnesium-rich foods including whole grains, legumes, green leafy vegetables, nuts, seeds, and seafood to improve your sleep quality. Take a high-quality magnesium supplement like Life Extensions Neuro-Mag and a magnesium salt bath before night to boost your magnesium levels.
Preventing a Full Bladder
You are more likely to wake up from your sleep if your bladder is full during the night. This might result in problems falling back asleep as well as insufficient deep sleep. Always empty your bladder before attempting to go asleep, and avoid consuming beverages within 1-2 hours before going to sleep if possible.
It’s no secret that everyday sweating helps you sleep. Those who exercise during the day fall asleep faster than those who do not. Those who exercise 150 minutes each week are twice as likely to sleep well. Avoid strenuous workouts just before bedtime since they might boost your heart rate and disrupt your sleep.
Eat More Fiber
A healthy diet affects more than simply weight reduction; it also affects sleep quality. Higher fiber consumption has been linked to more time spent in deep sleep. During the day, eat extra fiber and other sleep-promoting foods.
Make a Sleep Routine
A stressful day at work or a tiring day with the kids might make it tough to relax and sleep. Creating a nighttime ritual that works for you might help you relax and sleep better.
Your nighttime ritual should last 30-60 minutes and be consistent. You’ll sleep better and wake up refreshed if you do this.
Make Your Room a Sleep Haven
Your sleeping environment should be sleep-friendly. Bright lights, loud noises, and a colder temperature are out.
Use modest amber light bulbs on your nightstand and avoid using electronics an hour before bed. Also, a supportive mattress is essential for a good night’s sleep. With a favorite cushion and a luxurious comforter, you’ll be fast asleep.
Start with a caffeine restriction of 2 pm and if you still can’t sleep, move the curfew earlier or stop drinking coffee altogether. Drinking a glass of water or tea first thing in the morning will hydrate you, not make you crash in a few hours, and not keep you awake at night.
Pre-bedtime eat banana
An hour or so before bedtime, eat a nutritious snack like a banana. According to Forbes, potassium and magnesium are natural muscle relaxants, and bananas are high in both. They also include L-tryptophan, which the brain converts to 5-HTP. Converted to serotonin (a calming neurotransmitter) and melatonin by 5-HTTP.
Set a sleep schedule
According to sleep specialists, a regular schedule not only tends to boost the amount of sleep but also the quality of sleep. Maintaining a consistent sleep pattern, even on weekends, is important for general sleep health.
Like bananas, milk contains tryptophan, an amino acid that induces sleep. Better? As a nighttime treat, warm it up and add honey. If you are going through menopause, the hormonal changes may be affecting your sleep patterns. Milk consumption may reduce the incidence of early menopause in 30-year research done by the University of Massachusetts Amherst School of Public Health and Health Sciences and Harvard University.
Take a few deep breaths.
There is a reason why your yoga instructor instructs you to concentrate on your breath throughout the class. Breathing deeply helps to relax our nervous system by enabling more oxygen to enter our bloodstream, which helps to reduce stress.
Even if you’re not in college anymore, it’s probably time to improve your sleeping arrangements. Choose a pillow that is both supportive and comfy, and place it in such a way that it cradles your head and neck while sleeping.
Smoking has a detrimental impact on your sleep for a variety of reasons, the most important of which is that nicotine is a powerful stimulant that may keep you awake well into the wee hours of the morning.
Isn’t it true that it’s easier said than done? The ability to regulate your stress via nutrition, exercise, and maybe even mental activity such as meditation, will have a positive impact on your ability to sleep.
What Are the Benefits of Deep Sleep?
The deepest stages of sleep are REM sleep and stage three of the sleep cycle. These stages are vital for hormone balance, development, and physical regeneration. REM sleep is when the brain generates and stores long-term memory. It also boosts serotonin levels.
You would undoubtedly wake up weary and melancholy if you skipped deep sleep. During the day, you may gain weight, have trouble concentrating, and be sociable. Deep sleep is essential for the body, mind, and general quality of life.
- Wienecke et al. (2016). Long-Term HRV Analysis Shows Stress Reduction by Magnesium Intake. Available at: https://www.ncbi.nlm.nih.gov/pubmed/27933574
- Burkhart et al. (2009). Amber Lenses to Block Blue Light and Improve Sleep: a Randomized Trial. Available at: https://www.ncbi.nlm.nih.gov/pubmed/20030543
- Lemoine et al. (2007). Prolonged-Release Melatonin Improves Sleep Quality and Morning Alertness in Insomnia Patients Aged 55 Years and Older and Has No Withdrawal Effects. Available at: https://www.ncbi.nlm.nih.gov/pubmed/18036082