"


Family owned and operated since 2015
6910 Miramar Rd.  San Diego, CA 92121

CALL TEXT US! 858-232-5760

0

Unlock Deeper Sleep: How to Get More Deep Sleep Tonight

Picture of Ben Trapskin

Ben Trapskin

I have carefully studied and evaluated many mattresses, sheets, pillows, duvet inserts, comforters, sleep gadgets, and adjustable beds for over a deca... Full Bio
A man with a beard is peacefully sleeping on a bed. He is lying on his side, hugging a striped pillow, and covered with a striped blanket that matches the pillow. He is wearing a white t-shirt, and the surrounding bedroom appears cozy and comfortable.

Why Deep Sleep is Important

How to increase deep sleep is a key question for those seeking better sleep quality and restorative rest. Here’s a quick summary to get you started:

  • Stick to a Consistent Sleep Schedule: Go to bed and wake up at the same time every day.
  • Manage Stress: Practice relaxation techniques like yoga or deep breathing.
  • Avoid Caffeine and Alcohol: Limit consumption, especially in the evening.
  • Create a Comfortable Sleep Environment: Keep your room dark, quiet, and cool.

Deep sleep, or stage 3 NREM sleep, is essential for restoring both body and mind. During this phase, your body repairs tissues, builds bone and muscle, and strengthens the immune system. Unfortunately, many struggle to get enough deep sleep due to various factors such as stress, poor sleep habits, or an uncomfortable sleep environment.

I’m Ben Trapskin, the founder of Yawnder. Like you, I’ve faced my own sleep challenges, which led me on a journey to understand how to increase deep sleep. My experience empowered me to explore and share effective strategies for better sleep.

tips for increasing deep sleep - how to increase deep sleep infographic pillar-5-steps

Understanding Deep Sleep

To open up deeper sleep, understand the different stages of sleep and how they affect your body and mind.

Sleep Stages

Sleep is divided into several stages, each playing a unique role in your overall sleep quality. The American Academy of Sleep Medicine (AASM) classifies sleep stages into:

  • NREM Stage 1: This is the lightest stage of sleep, where you drift in and out of sleep and can be awakened easily.
  • NREM Stage 2: This stage is characterized by a decrease in body temperature and heart rate, preparing you for deep sleep.
  • NREM Stage 3: Also known as deep sleep or slow-wave sleep, this stage is crucial for physical repair and memory consolidation. Your brain produces slow delta waves, making it hard to wake up.
  • REM Sleep: This stage involves rapid eye movement and is where most dreaming occurs. REM sleep is vital for emotional regulation and cognitive functions.

NREM Sleep

NREM (Non-Rapid Eye Movement) sleep encompasses the first three stages of sleep. Stage 3, or deep sleep, is the most restorative. During this stage, your body repairs tissues, builds bone and muscle, and strengthens the immune system.

Fun Fact: Deep sleep happens more in the first third of the night, making it crucial to go to bed at a consistent time to maximize this stage.

REM Sleep

REM (Rapid Eye Movement) sleep is equally important but serves different functions. It usually occurs later in the sleep cycle and is essential for emotional health and cognitive processes like learning and memory.

Quick Tip: While REM and deep sleep are both crucial, deep sleep is the one that makes you feel truly rested.

Brain Waves

During deep sleep, your brain produces delta waves, which are slow and have a high amplitude. These waves contrast with the faster, low-amplitude waves seen in lighter sleep stages and during wakefulness. Delta waves are a hallmark of deep sleep and are essential for the restorative processes that occur during this stage.

Circadian Rhythm

Your circadian rhythm is your body’s internal clock that regulates your sleep-wake cycle over a 24-hour period. It is influenced by external cues like light and darkness.

Pro Tip: To align your circadian rhythm and optimize deep sleep, get exposure to natural light in the morning and maintain a consistent sleep schedule.

Understanding these sleep stages and how they interact can help you make informed decisions about improving your sleep quality. Next, we’ll dive into practical tips on how to increase deep sleep and wake up feeling refreshed.

sleep stages diagram - how to increase deep sleep

How to Increase Deep Sleep

Maintain a Consistent Sleep Schedule

Keeping a regular sleep schedule is key to improving deep sleep. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm, the body’s internal clock that manages your sleep-wake cycle.

Fact: Research shows that an inconsistent sleep-wake schedule can disrupt your circadian rhythm, making it harder to fall asleep and get deep sleep.

Manage Stress and Relax Before Bed

Stress and anxiety can rob you of deep sleep. To combat this, try relaxation exercises like deep breathing, yoga, or meditation. Engaging in calming activities such as reading, taking a warm bath, or listening to quiet music can also help.

Quote: “Calming activities that reduce stress may help people sleep more deeply,” says Dr. Somers.

If stress persists, consider talking to a healthcare provider.

Avoid Caffeine and Alcohol

Caffeine and alcohol are notorious for disrupting sleep. Caffeine can keep you awake, while alcohol, though it may make you sleepy initially, can fragment your sleep and reduce deep sleep stages.

Tip: Avoid caffeine at least 10 hours before bedtime and limit alcohol consumption, especially in the evening.

Create a Comfortable Sleep Environment

Your bedroom should be a sanctuary for sleep. Keep it dark, quiet, and cool. Invest in a comfortable bed and pillows. Use blackout curtains, ear plugs, or a sound machine to eliminate noise and light.

Pro Tip: “The bedroom is for sex and sleep. It’s not for spreadsheets, it’s not for watching TV,” advises Dr. Somers.

By making these changes, you can significantly improve your chances of getting more deep sleep and waking up refreshed.

Lifestyle Changes to Promote Deep Sleep

Exercise Regularly

Regular exercise is one of the most effective ways to improve your sleep quality and increase deep sleep. Physical activity helps regulate your circadian clock and reduces stress, making it easier to fall asleep and stay asleep.

  • Cardio: Activities like running, swimming, or cycling can improve overall sleep quality. Aim for at least 30 minutes of moderate aerobic exercise most days of the week.
  • Strength Training: Lifting weights or doing bodyweight exercises can also help. Strength training has been shown to reduce anxiety and improve sleep patterns.

Pro Tip: Avoid intense exercise too close to bedtime. Try to finish your workout at least three hours before you plan to sleep.

Eat a Balanced Diet

What you eat can have a significant impact on your sleep quality. A balanced diet rich in fiber, fruits, vegetables, and whole grains can help stabilize blood sugar levels and promote restful sleep.

  • Fiber-Rich Foods: Foods like beans, lentils, and whole grains can help keep your digestive system healthy, which can improve sleep quality.
  • Fruits and Vegetables: These are packed with vitamins and minerals that can improve sleep. For example, bananas are rich in magnesium, which can help relax muscles.
  • Whole Grains: Foods like oatmeal and brown rice can help stabilize blood sugar levels, preventing spikes and crashes that can disrupt sleep.

Pro Tip: Avoid heavy or sugary meals close to bedtime. These can cause discomfort and make it harder to fall asleep.

Limit Screen Time Before Bed

Reducing screen time before bed is crucial for improving sleep quality. The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep.

  • Blue Light: Exposure to blue light in the evening can trick your brain into thinking it’s still daytime, making it harder to fall asleep.
  • Melatonin Production: Lowering your exposure to blue light helps your body produce melatonin, which can help you fall asleep faster and get more deep sleep.

Pro Tip: Try to put away all electronic devices at least one hour before bedtime. Instead, engage in screen-free activities like reading a book, doing a puzzle, or practicing relaxation techniques.

By incorporating these lifestyle changes, you can significantly improve your chances of getting more deep sleep and waking up refreshed.

Supplements and Natural Remedies

Supplements and Natural Remedies

Melatonin Supplements

Melatonin is a hormone that your body naturally produces to regulate your sleep-wake cycle. It signals to your brain when it’s time to relax and head to bed. Many people use melatonin supplements as a natural sleep aid to help with sleep onset and improve sleep quality.

Research suggests that melatonin can be particularly effective for people who have trouble falling asleep. According to studies, taking melatonin 30 minutes to an hour before bedtime can help you fall asleep faster and may even improve the amount of deep sleep you get.

However, it’s important to start with a low dose, such as 0.1 to 0.5 milligrams, and gradually increase if needed. Always consult with a healthcare professional before starting any new supplement, especially for long-term use or if you are considering it for children.

Herbal Teas and Natural Remedies

Herbal teas and essential oils can also be effective in promoting relaxation and better sleep. Here are some popular options:

  • Chamomile Tea: Known for its calming effects, chamomile has been used for centuries to treat insomnia and anxiety. A 2017 study found that chamomile extract can improve sleep quality among elderly people.

  • Lavender Tea: Lavender is famous for its soothing scent and is often used in aromatherapy. Drinking lavender tea or using lavender essential oil can help you relax and prepare for sleep.

  • Lemon Balm: This herb is part of the mint family and has been shown to reduce stress and improve sleep. It’s often found in teas and supplements aimed at promoting relaxation.

  • Passionflower: Research indicates that passionflower tea can improve sleep quality and reduce anxiety. A study found that participants who drank passionflower tea reported better sleep compared to those who drank a placebo.

  • Hops Tea: Hops are commonly used in beer brewing, but they also have sedative properties. Hops tea can help you relax and may improve sleep quality.

Essential Oils: Aromatherapy using essential oils like lavender, chamomile, and sandalwood can also promote relaxation and improve sleep. You can use these oils in a diffuser or apply them to your pillow or pulse points before bed.

By incorporating these supplements and natural remedies into your nightly routine, you can improve your ability to fall asleep faster and enjoy more deep sleep, leading to better overall health and well-being.

Frequently Asked Questions about Deep Sleep

What is the average deep sleep per night?

Most adults spend about 10% to 20% of their sleep time in deep sleep. This stage, also known as NREM Stage 3, is crucial for feeling refreshed the next day. For an average adult who sleeps 7 to 8 hours a night, this translates to roughly 45 to 90 minutes of deep sleep.

However, the amount of deep sleep can vary based on age, lifestyle, and overall sleep quality. Older adults typically get less deep sleep compared to younger individuals. Source

Which is better, REM or deep sleep?

Both REM and deep sleep are essential for different reasons.

REM Sleep: This stage is important for cognitive functions like learning, memory consolidation, and mood regulation. During REM sleep, your brain is almost as active as when you’re awake, which helps with processing information and emotions.

Deep Sleep: This stage focuses on physical restoration. It helps in repairing tissues, building muscle, and strengthening the immune system. Deep sleep also plays a role in clearing waste products from the brain, which may reduce the risk of dementia.

In summary, both REM and deep sleep are vital, and a balance between the two contributes to overall health. Source

Does melatonin increase deep sleep?

Melatonin is a hormone that regulates the sleep-wake cycle. It helps signal to your brain that it’s time to sleep, which can aid in falling asleep faster.

However, the impact of melatonin on increasing deep sleep specifically is still under research. While melatonin supplements can help with sleep onset, their effect on the amount of deep sleep is not well-established.

It’s best to consult with a healthcare professional before starting melatonin supplements, especially for long-term use. Source

By understanding these aspects of deep sleep, you can make informed decisions to improve your sleep quality and overall well-being.

Conclusion

At Yawnder, we know how important good sleep is for your health and well-being. That’s why we offer a range of sleep products designed to help you achieve better, deeper sleep.

Yawnder Sleep Products

Our products include smart mattresses, comfortable pillows, and innovative sleep accessories. These items are designed with your comfort in mind, helping you create the perfect sleep environment.

For example, our Anssil Smart Mattress adjusts to your body and sleeping patterns, ensuring you get the support you need for a restful night.

Expert Evaluations

We understand that choosing the right sleep products can be overwhelming. That’s why we provide expert evaluations and reviews. Our team of sleep specialists tests and reviews each product, so you can make an informed decision.

Better Sleep, Better Life

By incorporating our tips on how to increase deep sleep and using Yawnder’s high-quality sleep products, you can significantly improve your sleep quality. Better sleep leads to better health, mood, and overall quality of life.

Don’t wait to start improving your sleep. Explore our range of mattresses and sleep products today and take the first step towards better sleep and a healthier you.

We hope this guide helps you open up deeper, more restorative sleep. Sweet dreams!

Have Questions?

Text us at 858-232-5760 for assistance. We’re happy to help!

Mattress Reviews and Guides