You Keep Hitting The Snooze Button
Hitting that snooze button repeatedly clearly indicates that you are taking away more time from your sleep cycle stages. Your body keeps restarting back to stage 1 or 2 when you could have had that extra 30 minutes to achieve proper deep sleep.Feeling Groggy and then the sleepy first thing is normal, but going through full REM cycle’s of deep sleep should have you energized after 1 hour of waking up. If you are still groggy, give yourself back that 30 – 1 hour of snoozing and then force yourself out of bed as soon as the alarm goes off.
How To Get The Deep Sleepyou Crave
Some nights, getting a good, deep night’s sleep, can feel like an impossible feat. Maybe you are about to start a new job and are already feeling those first day jitters. If you’re a new parent, you may be wondering why you ever took your blissful nights of uninterrupted sleep for granted. Or maybe you’re the one lying awake wondering why you thought it would be a good idea for that third cup of coffee at 4 in the afternoon.
However you struggle with sleep, the benefits of catching those quality zzz’s are undeniable. When we get a full 7 or 8 hours our days seem easier, stress levels lowered, and our energy levels increased so we are able to summon the strength and motivation to accomplish whatever challenges our day may bring.
But what about those nights when we are on our mattresses for those 7, 8, or 9 hours and still feel like we are about to fall asleep as our boss drones and we can’t peel our eyes off of the clock? At Nectar, we’ve done our homework and found that not all sleep is created equally. In fact, more important than the quantity of sleep you are getting each night is the quality of those hours, with deep sleep being one of the most important phases to consider in terms of overall health and energy.
Let’s break it down:
Is It Common In Adults
Both children and adults can experience sleep anxiety. However, with kids, they may be scared of thing such as the dark or imaginary monsters. In this case, experts say parents can help by not building up fears, introducing a night light, avoiding scary tv shows or movies, or providing a comfort object such as a blanket or stuffed toy.
What Causes Sleeping Panic Attacks
Even though the panic attack is said to occur while you sleep, the idea that it’s a “sleeping panic attack” may be a little misleading. It’s very difficult to sleep throughout the course of these panic attacks, and the actual attack usually wakes you up, causing significant fear and disorientation.
There are many possible causes of panic attacks, generally speaking. Often, panic attacks during the day are caused by an interaction between your bodily sensations and your thoughts. During the night, however, this might not necessarily be the trigger, given that you’re somewhat disconnected from your bodily and mental processes. There are, however, additional issues that may affect those who suffer from nocturnal panic attacks. These issues include:
Known Sleep Deprivation Effects
As it happens, the consequences of insomnia introduce yet another relationship between sleep and anxiety.
In otherwise healthy people, the lack of sleep can cause more than just the need for an extra cup of coffee. According to scientific evidence, long-term insomnia causes several physical and mental problems:
- Impairments in physical functions
- Emotional problems
- Mental health concerns, such as depression and anxiety
The reviewed evidence reveals the bifunctional relationship between sleep-deprivation and the occurrence of mental health issues.
How To Calm Anxiety And Get Better Sleep
Although the impacts of anxiety disorders can be substantial, they are one of the most treatable mental health disorders. This doesn’t mean that reducing anxiety is always simple, but there are treatments that can help.
Any person who has persistent or significant anxiety and/or sleeping problems should talk with a doctor who can best assess their situation and discuss the benefits and downsides of the potential treatment options in their case.
Cognitive behavioral therapy is a common treatment for anxiety disorders. It is a type of talk therapy that works to reorient negative thinking, and it has had success in decreasing anxiety. Studies have found that CBT can often reduce anxiety even in people who have insomnia. Addressing anxiety can pave the way for better sleep, but severe cases of insomnia may persist after CBT for anxiety. CBT for insomnia may be a useful next step in these cases.
Several different types of medications are approved to treat anxiety disorders including anti-anxiety drugs, antidepressants, and beta-blockers. These medications are intended to mitigate symptoms rather than cure the underlying anxiety.
Because of the multifaceted relationship between anxiety and sleep, getting better rest may help combat feelings of anxiety. Building healthy sleep habits can make going to bed a more pleasant experience and facilitate a consistent routine to enhance sleep.
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How To Catch Up On Lost Sleep
Many people think that they can catch up on their lost sleep by simply sleeping in one day a week. Our bodies clock has accumulated what we call “sleep Debt”, and that debt needs to get paid overtime. Below is a plan over a 2 week time period to pay back that sleep debt:Week 1Add1-2 hours of extra sleep on top of your current sleep schedule. You can do this by going to sleep an hour earlier, and then waking up an hour later if your schedule permits. If not, just go to bed 2 hours early.Week 2Now you can take 1 hour off and continue your regular routine as you did before while making sure you don’t lose the sleep you need to perform in your day.
Sleep Your Way To A More Productive Day
Now that you know what deep sleep is and why it is so important, how to get more deep sleep depends on your personal level of input. There are many ways you can promote getting more deep sleep and it’s up to you to make sure you do so in a way that helps your overall health. Start focusing on the benefits of deep sleep and your total quality of sleep today so you can wake up feeling more refreshed and alert on a daily basis.
Follow A Healthy Diet
Avoid rich, heavy mealsVerified SourceNational Library of Medicine World’s largest medical library, making biomedical data and information more accessible.View sourceright before bedtime, because eating a large meal and then lying horizontally can cause acid reflux. Instead, try some low-carbohydrate options before bed, like cottage cheese or celery with peanut butter. These foods, high in protein and complex carbs, will curb hunger pains without disrupting your sleep.
Is 6 Hours Of Sleep Enough How Much Do You Really Need
On average, a person’s NREM sleep is 75%, while REM sleep is 25%. A person deep sleep phase is between 10 – 15%.Majority of people think that you require 7-8 hours of sleep, But there is no concrete answer as to how much sleep a person actually needs. Many factors influence how much sleep is necessary for our mind and body to recover, while fully restoring energy levels and avoiding health risks.:
- Quality of Environment
Each person is unique and requires different amounts of sleep according to their age, and lifestyle. Children and anyone under the ages of 25 require more deep sleep so that they may grow and develop, while anyone over the ages of 60 may require less deep sleep.
Not Getting Enough Rem Sleep
While the exact science of sleep is still somewhat murky, there are studies that suggest a few reasons why you’re not getting enough REM sleep. Time change fatigue is known have an adverse affect on sleep quality. Having a few alcoholic beverages in the evening may be contributing to your lack of REM. Alcohol has been found to both reduce overall REM sleep at night, as well as delay the first REM cycle. Nicotine is another known culprit for suppressing this stage of rest according to a 2009 study.
Not getting regular physical activity could be another reason for interrupted REM sleep, as one study found that the REM cycle was positively affected among subjects who worked out on a consistent basis. There’s also growing evidence that times of stress or depression lead to decreases, disruptions, and delays in REM sleep. The answer is not always clear, but if one of these causes resonates with your own situation, resolving it could be the answer to getting in a solid REM cycle.
Deep Sleep Tip #3 Its Not A Formal Event
This is also a good time to discuss the clothing you should wear to bed. Being overdressed will increase your chances of sweating and becoming uncomfortable.
You should also avoid wearing anything constrictive, especially bras.
The best type of clothing is pajamas. If you don’t have pajamas, any soft, loose-fitting, clothing should do.
The appropriate clothing will create a trigger in your mind that it is time to unwind and relax.
You could also be a minimalist and sleep in just your underwear or completely naked.
What Is Rem Sleep
When you enter REM sleep, brain activity increases again, meaning sleep is not as deep. The activity levels are like when you’re awake. That’s why REM sleep is the stage where you’ll have intense dreams.
At the same time, major muscles that you normally control can’t move. In effect, they become temporarily paralyzed.
Usually, REM sleep arrives about an hour and a half after you go to sleep. The first REM period lasts about 10 minutes. Each REM stage that follows gets longer and longer.
The amount of REM sleep you experience changes as you age. The percentage of REM sleep:
- Is highest during infancy and early childhood.
- Declines during adolescence and young adulthood.
- Declines even more as you get older.
Overwhelming Fear And Dread
People often feel afraid during a sleep paralysis episode. The fear can stem from realizing they are immobile or another symptom of sleep atonia.
Sometimes these feelings are too intense, and people struggle to comprehend them. These feelings of fear may follow individuals into wakefulness and progress into a sense of foreboding connected to sleep.
What Is Deep Sleep
Deep sleep is the slow-wave sleep phase of the three-stage sleep cycle. The slow-wave sleep phase occurs 45 to 90 minutes into the sleeping cycle. This means that the body goes through stages of wakefulness, high brain activity, and finally the stage known as deep sleep.
During deep sleep, the body manages to recover. It accumulates energy for the next day and manages to heal injuries and deal with infections and inflammations. Overall, deep sleep is a resting and healing period for the whole body. During deep sleep, the brain processes memory, promotes the production of growth and other hormones, and repairs the damage in the body.
Benefits Of Deep Sleep
Deep sleep is the deepest stage of NREM sleep —brain activity slows down and muscles relax during deep sleep. During deep sleep, the stress hormone cortisol decreases. Deep sleep also boosts theimmune systemVerified SourceNational Library of Medicine World’s largest medical library, making biomedical data and information more accessible.View sourceby producing proteins called cytokines, which fight off infections and diseases.
If you don’t experience deep sleep consistently, you have a higher risk of developing health conditions, including heart disease and Alzheimer’s.
Researchers did asleep studyVerified SourceNational Library of Medicine World’s largest medical library, making biomedical data and information more accessible.View sourcewith mice to see the effects of poor sleep in the arteries. Mice with a normal sleep schedule had less plaque build-up, but sleep-deprived mice showed a significant amount of plaque, leading to high blood pressure and putting the mice at higher risk of heart disease.
Prioritizing sleep may keep you in good health, as we found when we examined correlations between sleep and disease.
Medical And Mental Problems
Others worry that another medical or mental health problem may be to blame. The list of potential medical maladies that might explain the experience of sleep paralysis is diverse, ranging from seizures to heart attacks to strokes. Some even think that they have died.
Still, other people worry that they have gone insane and do not discuss it because they are worried about how others might react to their experience. The episode of sleep paralysis is self-limited, without lasting consequences, and so these explanations are proven to be false.
What Are Good Sleep Habits
Good sleep habits, also called good sleep hygiene, are practices to help you get enough quality sleep.
- Have a sleep schedule: Go to sleep and wake up around the same time every day, even on weekends and vacations.
- Clear your mind before bed: Make a to-do list early in the evening, so you won’t stay awake in bed and worry about the next day.
- Create a good sleep environment: Make sure your bed and pillows are comfortable. Turn down the lights and avoid loud sounds. Keep the room at a comfortable temperature.
- Exercise every day: Stay active but try to avoid exercising during the few hours right before bed.
- Relax: Before bed, take a warm bath, read or do another relaxing activity.
- See your healthcare provider: If you’ve been having trouble sleeping or feel extra drowsy during the day, talk to your provider. There are many treatments available for sleep disorders.
A note from Cleveland Clinic
Far from being a state of doing nothing, sleep is an essential part of our lives. It helps our body rest, recharge and repair. There are four sleep stages — three in the non-REM phase plus REM sleep. Many factors can affect sleep quality, including the food and drink you consume before bed and room temperature. Many people experience trouble sleeping now and then. But if you think you may have a sleep disorder, talk to your healthcare provider. Common sleep disorders include insomnia and sleep apnea . Your provider can help you get the diagnosis and treatment you need.
The Benefits Of Deep Sleep
Deep sleep is usually recognized as the most important stage of sleep. That’s because it’s the time when glucose metabolism increases in the brain, which supports both short- and long-term memory.
Deep sleep also gives the pituitary gland the opportunity to produce important hormones that enable the growth and development of the body.
Other gains from deep sleep include:
- strengthening your immune system
- increasing blood supply to your muscles
- energy restoration
- cell regeneration
- tissue and bone repair
Of all the advantages of deep sleep, the most surprising is perhaps its ability to protect you against the risk of Alzheimer’s.
shows a link between deep sleep and beta-amyloid and tau levels, which are indicators of the disease. The more deep sleep you get, the more your brain reduces levels of beta-amyloid and tau.
Scientists believe this is because the brain performs the task of washing out waste products during deep sleep…like a dishwasher!
Other medical conditions that may be prevented by sufficient deep sleep include:
Are you battling brain fog? Click for 6 ways to clear brain fog instantly.
Steer Clear Of Big Meals Before Bed
Having a small snack before bed can help to balance blood sugar levels and encourage sleep, but eating a large meal within 1-2 hours of bedtime can have the opposite effect.
A large meal before bed may disrupt sleep as energy is directed to digestion instead of the important reparative and restorative functions of sleep. It may also lead to uncomfortable digestive symptoms like acid reflux and cramps, not conducive to a good night’s sleep.
Eating a big meal before bed not only impacts our ability to fall asleep but can also affect the benefits of deep sleep by reducing the amount of human growth hormone we produce. Unfortunately, insulin — the hormone released after eating a meal rich in carbohydrates — is an antagonist to HGH and can hamper our HGH production during deep sleep .
Top 10 Supplements For Deep Sleep That Actually Work & Are Backed By Science
Certain supplements and adequate nutrients in your diet can support the body in the production of melatonin, help the body to relax, and induce brain wave patterns associated with the N3 phase.
1) Use magnesium every evening
is one of the key minerals in more than 300 metabolic reactions. The body contains up to 20–28 grams of magnesium, one half of which is in the cells and the other half in the bones. It is estimated that 68% of Americans suffer from magnesium deficiency of some type. Measuring the magnesium level in the blood is not sufficient to rule out possible deficiency as only 1% of magnesium is freely available in the circulation. Inadequate magnesium intake is associated with vitamin D deficiency as magnesium promotes the synthesis of vitamin D from sunlight on the skin.
– it prevents stress, depression, and many chronic illnesses and improves the quality of sleep. Magnesium also has an important role in the energy production of muscle and cardiac muscle cells. Magnesium intake should be minimum of 6 mg/kg and up to 10 mg/kg . Western Diet increases the need for magnesium dramatically.
Many people use magnesium citrate, which is also ok, but it does not contain any additional support to the body and sleep . Magnesium citrate might also more easily cause loose stools .
Consider These Other Supplements
Several supplements can induce relaxation and help you sleep, including:
- Ginkgo biloba: A natural herb with many benefits, it may aid sleep, relaxation, and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed (
Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone , which plays a role in your circadian rhythm and has many other key functions .
Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.
These factors include temperature, noise, external lights, and furniture arrangement .
Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues .
In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished .
To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.
Health Benefits Of Deep Sleep
During deep sleep, the body releases growth hormone. This is a chemical that helps build and repair tissues. Growth hormone is vital for normal growth in childhood, but it also plays a role in adult bodies. It helps build muscle after exercise and limit the effects of normal wear and tear on the body. The increased blood flow to the muscles that happens during deep sleep helps these processes.
Deep sleep may also play a role in clearing waste from the brain. This includes a protein called beta-amyloid, which is found in abnormal amounts in the brains of Alzheimer’s patients. This process improves memory processing and consolidation. It also helps your immune system function better, and puts energy back into your cells.
Deep Sleep Vs Light Sleep
Just to reiterate what we discussed in Part 1, getting quality sleep is one of the best things that you could do for your health and for your fitness. It’s peaceful, it’s restorative, and most of all it is an absolute requirement for all humans.
Most people need somewhere in the realm of 6-8 hours of sleep per night in order to satisfy their resting requirement.
However, busy individuals may struggle to achieve this number and physically cannot allocate this much time for sleep. If this sounds like you, then you need to focus on improving the quality of your sleep, rather than the quantity.
High quality, restorative sleep occurs when you are in deep sleep. Sleep is a complicated process and occurs in different stages.
Just to summarize, there are 4 stages of sleep. 1,2,3 and REM sleep. As your progress through the stages of sleep, your brain waves progressively become slower until you reach what is called delta wave sleep. Delta wave sleep occurs at Stage 3 and this is what is known as deep sleep.
REM sleep is when your brain activity goes on fire and it resembles an awake state. This is where dreams occur.
Your body goes through about 4-5 cycles of going in and out of the 3 Stages and REM sleep each night. Stage 3 sleep or deep sleep is where restoration occurs. The more deep sleep you get, the less overall sleep you will need.
You will only spend about 30% of the night in deep sleep, but this is enough to promote the rest and relaxation we are after.
Listen To White And Pink Noise
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. Those 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.
Best Tips On How To Get Deep Sleep Naturally
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More than 50% of adults don’t get enough sleep on a daily basis.
The increasing demands of creating a positive work/life balance in today’s world leaves very little time for rest and relaxation.
Thankfully, there are several strategies that you can use to improve the actual quality of the sleep that you’re already getting.
I personally struggled with insomnia for many years until I started using some of the strategies listed below.
Today we are going to give you the 7 best tips on how to get deep sleep naturally.
Welcome to the second installment of the WCT Sleep Series- where we teach you proven methods to get better sleep despite your busy schedule.
- In Part 1, 3 Surefire Ways To Fall Asleep Quickly and Get The Restful Sleep You Deserve we discuss the numerous benefits sleep has on your body and the real effects of sleep deprivation. We also cover the 3 most important tips to maximize your sleep.
We highly recommend that you read that post first.
In today’s post, we are going to cover:
- How to Optimize Your Bedroom To Make It Conducive to Sleep
- What to Wear to Bed
- Things To Avoid To Improve Your Night
- A Nightly Routine to Help You Get Into The Swing of Relaxation
Alright let’s get started
My Partner Has Night Terrors Is There Anything I Can Do
If you live with or share a bed with a partner who has night terrors, there are a few things you can do to offer comfort and keep them safe.
Avoid trying to wake them up during an episode. You may not be able to wake them, but even if you can, they may become confused or upset. This could cause them to act out physically, potentially injuring both of you.
What you can do is be there to offer comfort without getting physically involved. Talk to them in a calm, quiet voice. If they get out of bed but aren’t aggressive, you can try gently guiding them back to bed. But back off as soon as you sense any hesitation or aggression.
If your partner feels embarrassed the next day when they hear about their behavior, try to offer reassurance and understanding. Explain that you know it’s out of their control.
Consider showing support by helping them keep track of episodes in a sleep diary or going with them to a therapist appointment.