Are You Getting Enough DEEP Sleep?
What to know about deep sleep and tips to ensure that you get an adequate amount.
Sleep is an essential foundation of our overall well-being, weaving together the intricate tapestry of both our physical and mental health. It’s during the tranquil hours of slumber that our bodies engage in restorative processes, ensuring we awaken rejuvenated and ready to face the day. Among the various stages of sleep, deep sleep—often referred to as slow-wave sleep—holds a pivotal role, acting as a sanctuary where crucial healing and revitalization occur.
In this blog, we’ll delve into the intricacies of sleep stages, the significance of deep sleep, its numerous benefits, signs of inadequate sleep, and practical tips for improving sleep quality. By prioritizing deep sleep, we pave the way for a healthier, more vibrant life.
Getting Familiar with the Sleep Stages
Before we talk specifically about deep sleep, let’s go over the five sleep stages that occur each night. Each sleep cycle has a purpose and lasts for a similar amount of time.
Stage 1
The first stage of sleep occurs when we close our eyes. If we wake up, we can feel like we haven’t slept. It’s also the stage most associated with the sense of falling, which can jerk us awake. This twitching condition is known as myoclonus.
Stage 1 typically makes up 5% of our sleep.
Stage 2
We begin to sleep a little heavier during this stage—but not by much. Our heart rate and brain waves slow down, and our body temperature decreases as we prepare to enter deep sleep.
We spend most of our time in Stage 2 sleep—about 45%. However, we can cycle through Stage 2 several times each night until our body moves into Stage 3 or 4.
Stages 3 and 4
We’ve reached deep sleep! Stage 3 is NREM, while Stage 4 takes us closer to REM sleep. Being awakened during either of these stages can cause feelings of disorientation or confusion.
These stages account for about 25% of our nightly sleep. Babies, children, and older adults need the most Stage 3 and Stage 4 sleep to feel fully rested.
During deep sleep, our bodies and minds experience:
- Physical repairs to our bodies
- Immune systems strengthening
- Memory consolidation
- Cleansing of metabolic wastes our from brains
- Hormones regulation
Not getting enough sleep during these stages can make us feel tired and lethargic—even if we sleep for an extended period. Our bodies can revert back to Stage 2 sleep if we’re not fully ready to reach deep sleep. We’ll cover more on this topic in a minute.
Stage 5/REM Sleep
Now out of deep sleep, Stage 5, or REM sleep, is where we start to dream. We have some eye movement, increased respiration rate, and brain activity. Our voluntary muscles can become paralyzed, which is the reason that it can feel like we can’t escape from dreams. Luckily, paralysis is a temporary protection mechanism that keeps us from hurting ourselves during REM sleep.
What Are the Benefits of Deep Sleep?
We need 1.5 to 2 hours per night of deep sleep to reap the benefits. Factors such as age and our bodies’ unique physiological makeup can affect exactly how much we need to get. Children and teenagers generally require more deep sleep to feel rested. Older adults also need more deep sleep, but many of us don’t get enough as we age.
Enhances Memory and Cognitive Function
Have you ever wondered why you remember things from the past but not something that happened yesterday? This can be due to the memory consolidation that occurs during deep sleep. Our brain acts like a filing cabinet, moving memories from short to long term.
These clean-up tasks during deep sleep help improve cognitive functions such as problem-solving, creativity, and decision-making. They prepare our minds for the day ahead and prevent the build-up of metabolic wastes, which can increase the risk of neurological disorders like dementia and Alzheimer’s disease.
Supports Physical Health
A key goal of deep sleep is to repair and rejuvenate our bodies, which is imperative to good physical health. The rest we get during deep sleep helps our muscles and tissue recover and ensures we’re not physically tired the next day. Additionally, our cardiovascular systems benefit from deep sleep because this stage reduces our blood pressure and heart rate.
Deep sleep strengthens our immune systems. Without adequate deep sleep, our bodies aren’t as likely to be able to fight infections and illnesses. It pays to get extra deep sleep when we’re sick!
Hormone regulation also occurs during deep sleep. Our bodies process hormones like cortisol and insulin. Cortisol activates our body’s response to stress and helps regulate metabolism, blood sugar, blood pressure, and inflammation. Insulin also helps regulate blood sugar and lowers our risk of diabetes.
Improves Emotional Well-being
A proper amount of deep sleep keeps us emotionally stable. We’re less likely to feel emotionally deregulated or experience stress and anxiety when we get enough deep sleep.
According to a 2019 study published in the journal Nature Human Behaviour, the anxiety levels of participants who spent more time in deep sleep were much lower than those who did not. The authors concluded that deep sleep “restored the brain’s prefrontal mechanism that regulates our emotion, lowering emotional and physiological reactivity and preventing the escalation of anxiety.”
Signs of Inadequate Deep Sleep
When we don’t get enough deep sleep, our bodies and minds don’t get the benefits mentioned above, leading to frequent nighttime awakenings or poor physical recovery after exercise. If the cycle of inadequate deep sleep continues, it can lead to sleep deprivation.
Sleep deprivation happens when we don’t have enough time to sleep, don’t get enough sleep, or both. Common symptoms of sleep deprivation include:
- Daytime sleepiness
- Fatigue
- Irritability
- Difficulty thinking, focusing, and remembering
- Slower reaction times
- Headaches
Tips for Improving Deep Sleep Quality
We now know the benefits of deep sleep and how the lack of deep sleep can impair our minds and bodies. What do we do if we need to get better deep sleep? Here are a few tips to help you reach 1.5 to 2 hours of deep sleep each night.
Establish a Bedtime Routine
A bedtime routine can make it easier to ensure that you get enough deep sleep. Consistency and timing are the key elements of a good bedtime routine. By going to sleep and waking up at the same time every day, you align your circadian rhythm—your 24-hour clock. Keeping these times consistent helps you know that you have enough time to reach deep sleep.
Practice Mindfulness and Relaxation Techniques
Studies have shown that practicing mindfulness quiets the mind and promotes relaxation. Mindfulness and relaxation techniques are essential if you have insomnia. To improve sleep quality, try these techniques:
- Meditation
- Mindful Breathing
- Journaling
- Progressive Muscle Relaxation
- Guided Imagery
- Aromatherapy
Create a Better Sleep Environment
Unsurprisingly, you’ll sleep better in a calm and cozy bedroom sanctuary with a comfortable mattress. If you’ve been snoozing on the same mattress for more than seven years or it’s uncomfortable, the experts at the Better Sleep Council recommend replacing your old mattress in favor of one that’s a better fit.
Take the Better Bed Quizzz to Find Your Perfect Mattress!
You can also incorporate sleep-inducing elements into your space by experimenting with:
- Bedding
- Colors
- Lighting
- Natural elements
- Scents
- Sounds
- Temperature
Change Your Diet
Your diet can help you get better deep sleep if you eat foods rich in sleep-inducing compounds such as:
- 5-HTP/Tryptophan: Tilapia, canned white tuna, snapper, farmed Atlantic salmon, lobster, blue crab, Pacific oysters; Pork roast, light meat turkey, beef roast, chicken breast; 2% and whole milk, mozzarella and cheddar cheeses, low-fat yogurt, whole eggs; Quinoa, oats, buckwheat, white and wheat bread; Black walnuts, cashews, pistachios, peanuts, almonds, pumpkin and squash seeds, chia seeds, flax seeds; White potatoes, string beans, prunes, bananas, apples
- Complex Carbohydrates: Whole grain toast, oatmeal, quinoa
- Melatonin: Sunflower seeds, alfalfa sprouts, almonds, eggs; Goji berries, tart cherries
- Magnesium: Leafy greens and brassicas; Seeds, nuts, and legumes; Milk, yogurt, and some other milk products; Whole grain cereals, oatmeal, and bran flakes; Bananas
- Omega-3 Fatty Acids: Salmon, mackerel, tuna, herring, sardines; Flaxseed, chia seeds, walnuts; Olive oil, coconut oil
On the other hand, you want to avoid certain foods and beverages as bedtime draws near. Limiting the ingestion at least two hours before bedtime can reduce the chance of sleep interruption:
- Alcohol: Consuming alcohol before bed can interrupt sleep cycles during the night.
- Caffeine: The last thing you want at bedtime is an over-stimulated nervous system.
- Candy and Sugar: Eating candy and sugary foods at night can cause your blood sugar to rise or fall. Avoid candies, cookies, sugary drinks, and chocolate prior to bedtime.
- Heavy or Spicy Foods: Avoid foods that can cause discomfort or indigestion, leading to poor sleep.
Get Better Deep Sleep!
In conclusion, deep sleep is vital to our overall health and well-being, serving as the foundation for physical restoration, cognitive enhancement, and emotional stability. By understanding the intricacies of sleep stages and prioritizing sufficient deep sleep, we can harness its numerous benefits—improving memory, bolstering our immune system, and supporting our mental health.
As we navigate the complexities of modern life, prioritizing quality sleep becomes essential. Implementing practical tips to enhance our sleep quality can foster a more rejuvenated body, a sharper mind, and a balanced emotional state. Embracing the significance of deep sleep ultimately paves the way for a healthier and more vibrant life.
