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How To Improve Your Deep Sleep Cycle

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Ways To Improve Deep Sleep

3 Ways To Improve Your Deep Sleep

For instance, you may notice that you are falling asleep much too quickly and going into slow wave sleep within a few minutes, rather than in around 45-minutes.

If this is the case, you probably find yourself groggy and unwilling to get up in the morning.

This indicates that you are sleep deprived.

This may mean making time for more sleep, taking measures to reduce your stress, or altering your sleep chamber to be more conducive to a good nights sleep.

Or, you may notice that you are spending too much time falling asleep, or that too much of your sleeping time is spent in the early, light stages of sleep.

This can be indication that stress hormones, too much light in the sleep chamber.

Or it could be overconsumption of stimulants during the day.

Regardless of what your symptoms are, here are 7 ways you can improve the quality of your sleep:

Tip : Keep In Sync With Your Bodys Natural Sleep

Getting in sync with your bodys natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, youll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.

Try to go to sleep and get up at the same time every day. This helps set your bodys internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you dont toss and turn. If youre getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

Avoid sleeping ineven on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms youll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.

Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

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Getting Deeper Higher Quality Sleep With Healthy Fats

  • Getting a good nights sleep is just as important to your general health as routinely exercising and eating nutritious foods.
  • PPAR alpha receptors that are present throughout your body and brain help to regulate your circadian rhythm and protect your deep, restorative sleep.

So, you are ready to get a new, healthy lifestyle underway. Healthier diet, check. New fitness routine, check. Do you have a plan to improve your sleep?

As part of a healthy regimen, it is just as important to get a good nights sleep as it is to exercise routinely and eat a healthy diet. Many of us have difficulty sleeping well, and poor sleep can negatively affect our thinking, emotions, and physical health.

Lets talk about which parts of sleep are most important to our health, what receptors in our brain regulate those parts, and how fatty15 can help improve your quality of sleep to help you wake up feeling more refreshed.*

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Pick A Consistent Sleep Time

Routine can help your body understand when its time to wind down at night, supporting your bodys internal clock or circadian rhythm. Before long, youll find yourself naturally sleepy around your created bedtime.

A tip when setting your alarm is to take into account how long you usually need in order to fall asleep. For example, if you take an hour to drift off then set aside 8.5 or nine hours before your morning alarm.

Why Is Deep Sleep Important

How Does Noise Affect Sleep?  CLEANUNION

Deep sleep is important for consolidation of new memories, and is often referred to as sleep-dependent memory processing. Thus, individuals with primary insomnia will have impaired memory consolidation and wont perform as efficiently as normal patients when completing memory tasks following a period of sleep. In addition, declarative memory is improved with slow-wave sleep, and this includes both semantic and episodic memory.

A central model has been created on the assumption that long-term memory storage is promoted by interaction between the hippocampal and neocortical networks. Several studies have shown that, once subjects have been trained to learn a declarative memory task, there was a significantly higher density of human sleep spindles when compared to the non-learning control task. This occurs due to unconscious wave oscillations that make up the intracellular recordings from cortical and thalamic neurons.

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Up Your Magnesium Intake

Experts estimate that up to 80% of the American population is deficient in magnesium.

This is alarming as magnesium is critical for over 300 enzymatic reactions in the body. We need it for making energy, for biological actions and for lowering the stress load on the body.

But more importantly, a study titled “Effects of Trace Element Nutrition on Sleep Patterns in Adult Women” found that a diet rich in magnesium was associated with deeper, uninterrupted sleep.

Foods rich in magnesium include green leafy vegetables, pumpkin seeds and mackerel. But given that so many people are deficient in magnesium, I like to boost levels with a quality supplement such as Life Extensions Neuro-Mag.

For more on magnesium please see my article Why You Should Be Supplementing With Magnesium.

Tips On How To Get More Deep Sleep

Dr. Jade Wu, PhD, DBSM

Dr. Jade Wu, Ph.D. is a licensed clinical psychologist specializing in behavioral sleep medicine. She completed her Ph.D. at Boston University, and finished her medical psychology residency and clinical fellowship at Duke University School of Medicine.

Deep sleep, also known as delta sleep or slow-wave sleep, is one type of non-REM sleep. Brain waves slow down, and the body recovers from the days activitiesinjuries heal, human

Deep sleep, also known as delta sleep or slow-wave sleep, is one type of non-REM sleep. Brain waves slow down, and the body recovers from the days activitiesinjuries heal, human growth hormone is released, and toxins are cleared from the cerebrospinal fluid. Theaverage adult needs 7 to 9 hours of sleep and spends 10-15% of it in deep sleep.

In our article, we share 8 tips on how to get more deep sleep with fewer disruptions.

Read Also: Which Of The Following Statements About Sleep Deprivation Is False

How To Improve Your Deep Sleep

It is natural for the amount of deep sleep we get to steadily decrease as we get older. Babies get about 2.4-3.6 hours of deep sleep, while adults typically only get 1.6-2.25 hours. Although adults require less deep sleep, it is still important to keep you feeling refreshed mentally and physically. If you believe that you are not getting enough deep sleep, there are ways to increase it. Try practicing some of the tips below:

Sleep, especially deep sleep, is crucial to our health and wellbeing. This is why it is important that we take the steps needed to make sure we are getting enough deep sleep. Whatever you do to increase your deep sleep, it is also important that you sleep on a mattress suitable for your sleep needs. At BedInABox® we offer six different memory foam mattress models to provide options for every sleeper.

The Importance Of Melatonin

Improve Your Sleep With One Simple Tip

Another important aspect of brain detoxification beyond your glymphatic system is melatonin. Melatonin is a nutrient thats important for a healthy sleep-wake cycle. It is often used as a supplement for insomnia, jetlag, and improving other sleep problems. It is also a powerful brain detoxification agent.

Melatonin helps to clean environmental toxins and other pathogens from your brain. A 2010 study published in Current Neuropharmacology has found that melatonin helps to inhibit pro-inflammatory cytokines, offers antioxidant support, and reduces inflammation, oxidative stress, and infections . As a result, it may be a powerful protective agent for traumatic brain injury patients reducing inflammation and infections.

A 2019 study published in Death and Disease has also found that melatonin helps to reduce inflammation . A 2010 study published in Current Neuropharmacology has found that melatonin deficiency plays a role in oxidative stress and age-related neurodegeneration .

Another 2010 study published in Current Neuropharmacology has found that because melatonin can cross the blood-brain barrier, it can effectively fight neurotoxin agents that may also pass this barrier . It stimulates antioxidative enzymes, fights free radical damage, and helps to reduce neurotoxins at the mitochondrial level. As a result, melatonin not only supports your sleep but helps to protect your brain and neurological health.

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Avoid Naps During The Day

Naps can be very beneficial for a lot of people, but not if you have trouble sleeping at night. A nap in the afternoon can make you feel more energized after but can also prevent you from falling asleep at night. Avoid napping to maximize sleep benefits at night. The more tired you are, the more soundly you will sleep.

Establish A Soothing Pre

Light reading before bed is a good way to prepare yourself for sleep.

Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Take a bath , read a book, watch television, or practice relaxation exercises. Avoid stressful, stimulating activitiesdoing work, discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them downand then putting them aside.

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How To Know How Much Deep Sleep You Are Getting

Its simple. If you are waking up feeling exhausted, you most certainly did not get enough deep sleep.

You can use sleep tracking applications to record your sleeping habits and duration. These mobile applications can help you gain insight into your sleeping and help you know the areas of improvement. Your sleep doctor may recommend you a polysomnography test. You can also use online sleep calculators to decide your sleeping duration.

Increase Your Deep Sleep Tonight


There we go, plenty of tips and tricks to utilize! As I outlined at the beginning, these strategies are for those who have picked all the low hanging fruit when it comes to increasing sleep.

If you are looking FREE advice on how to increase sleep in general, be sure to sign up for my free ‘Sleep Tips’ by clicking HERE and if you are looking for a FREE one-page guide to help you sleep deeper, click HERE. Print this out and check it every evening to help you boost your deep sleep!

Alternatively, if you’re looking to access all my sleep resources, including articles on jet lag, blue light, my routine, plus podcasts on sleep and even my recommended supplements for sleep then make sure you check out my ‘Sleep Resources’ page HERE.

Please keep me posted on whether these tips to increase deep sleep work for you by posting a comment below. Or if you have your own tips to increase deep sleep feel free to share them in the comments section.

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Change Behaviors And Environment

More research on the effects of behavior and the environment on deep sleep is needed. Exercise and daytime physical activity may help. Unfortunately, we’re less certain about details like the timing of physical activity.

It may also help to take a warm bath or shower about 90 minutes before you go to bed. A cooler bedroom could also improve deep sleep. Light, noise, and warmer temperatures may have the opposite effect.

Devices that emit electrical patterns, vibrations, sounds, or light may help enhance deep sleep. There is also a headband on the market that claims to improve deep sleep by changing your brain waves, but its effectiveness is unproven.

Avoid Alcohol Especially If Youre Sleep Deprived

Avoiding alcohol before bed is essential to any sleep hygiene checklist. Why? Because it affects the quality of your deep sleep. When your body is busy processing alcohol, it has trouble getting past light sleep and into deep sleep, Breus explains.

This is especially problematic because a large chunk of your deep sleep usually occurs during the first half of the night the time most disrupted by a nightcap close to bedtime.

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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 Worlds largest medical library, making biomedical data and information more accessible.View sourceby producing proteins called cytokines, which fight off infections and diseases.

If you dont experience deep sleep consistently, you have a higher risk of developing health conditions, including heart disease and Alzheimers.

Researchers did asleep studyVerified SourceNational Library of Medicine Worlds 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.

How To Get More Deep Sleep Every Night

How to Increase Your REM & Deep Sleep (Part 2) | The Cabral Concept #1712

Do you ever wake up feeling like you havent slept? Do you struggle to remember important things throughout the day after a night of tossing and turning? Do you experience brain fog that prevents you from thinking clearly?

These are all signs youre not getting enough deep sleep. Its time for you to explore how to increase deep sleep.

Almost everyone has heard of deep sleep, but few people understand just how important it isand even fewer know how to get more deep sleep when its lacking.

Lets dive in together and explore the best ways to improve deep sleep.

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Are All Sleep Cycles The Same

It is normal for sleep cycles to change as you progress through your nightly sleep. The first sleep cycle is often the shortest, ranging from 70-100 minutes, while later cycles tend to fall between 90 and 120 minutes. In addition, the composition of each cycle how much time is spent in each sleep stage changes as the night goes along.

Sleep cycles can vary from person to person and from night to night based on a wide range of factors such as age, recent sleep patterns, and alcohol consumption.

A Deep Breathing Exercise To Help You Sleep

Breathing from your belly rather than your chest can activate the relaxation response and lower your heart rate, blood pressure, and stress levels to help you drift off to sleep.

  • Lay down in bed and close your eyes.
  • Put one hand on your chest and the other on your stomach.
  • Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
  • Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
  • Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

To follow along with a guided deep breathing exercise, .

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Give Yourself The Right Tools For Maximum Comfort

The right mattress and the right pillow can make a huge difference when it comes to your quality of sleep. The wrong type or a worn out pillow or mattress can cause discomfort while you sleep. This, in turn, causes you to be restless and change positions frequently resulting in poor sleep quality. Make sure you are comfortable and supported by both the type of pillow and the type of mattress you use to ensure maximum benefits. Top it up with a super quality bed covers like those made with Egyptian cotton and you can sleep like a baby.

How Can I Get A Better Nights Sleep

Understanding Sleep Cycles and How to Improve Sleep ...

Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need.

Getting a good nights sleep may seem like an impossible goal when youre wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.

Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, boost your health, and improve how you think and feel during the day.

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Optimize Your Body Temperature

Body and room temperatures play a crucial role in helping to fall asleep and get more deep sleep in the early parts of the night. Bodys core temperature fluctuates naturally during the day and it reaches its highest point in the late afternoon after which it begins to cool down.

According to the National Sleep Foundation , the best temperature for sleep is approximately 6067°F . Temperatures over 71°F are likely to cause impaired sleep quality, which is also true for a too cold environment . Sleeping in too hot of a bedroom deters REM sleep especially, but can also diminish deep sleep. People with sleep-onset insomnia have delayed temperature rhythms. Using a sauna or exercising too late may interfere with sleep-onset and deteriorate deep sleep. People with difficulties staying asleep often have nocturnally elevated core body temperature. Therefore it is also crucial too cool down your body before going into sleep.

For example, yours truly sleeps in a bedroom where the window is always open and the average temperature is around 15 C in winter and around 19 C during summer time. One anecdote also comes from yours truly from last summer when it was super hot five weeks in a row: the room temperature was around 2627°C and during that time my deep sleep was about 40% below average.

Use these hacks to cool down and get more deep sleep:

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