If you seem to be on a constant quest for more and better sleep, you are not alone. Restful sleep is not a myth, although for many people it seems elusive. As it turns out, there are multiple stages and phases involved when you talk about sleep. One that has become particularly lively lately is deep sleep. How to get more deep sleep may not be high on your priority list, but it should be.
First, let’s get a better understanding of your sleep. There are two states of closed eyes: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep (consisting of three stages that occur first). Deep sleep is the third stage of NREM sleep, when the brain’s electrical activity slows down and enters a harmonious rhythm, says Colin Espie, PhD, professor of sleep medicine and co-founder of the Department of Clinical Neuroscience at the University of Oxford. and chief scientist at Big Health, which offers digital therapies for insomnia and anxiety disorders. As the name implies, this is when you drift off to sleep and it’s hard for someone to wake you up.
He explains that the stages of NREM sleep are defined by changes in brain activity and typically reflect an increase in sleep depth as a person progresses through each of the three stages.
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The brain alternates between NREM and REM sleep in what is called the sleep cycle. Stage 1 is the transition between wakefulness and sleep, while Stage 2 accounts for the largest proportion of adult sleep, but the first stage of Stage 2 sleep is usually very short, Espie said.
The deepest part of sleep occurs in the first third of the night, which is sometimes called slow-wave sleep because higher brain waves occur at a lower frequency. This kind of sleep has been shown to be important for your overall health.
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That’s why deep sleep is so important.
Deep sleep allows the body to release growth hormone while it builds and repairs muscle, bone and tissue, and enhances immune system function, according to the Sleep Foundation.
REM sleep was previously considered the most important sleep stage for learning and memory, but new data suggest that non-REM sleep is more important for these tasks and is a more restful and restorative sleep stage. Johns Hopkins University Medicine.
Yes, some people may not get enough deep sleep.
On average, women tend to get more slow-wave sleep than men, Espy said. However, both slow-wave sleep time and slow-wave brain activity have been found to decrease with age, meaning it may be more difficult to get deeper sleep as we age.
“The amount of sleep we need depends on our age, lifestyle and other factors, such as those who may be new parents or shift workers,” he explained.
10 tips to promote deep sleep
1. Avoid caffeine whenever possible.
If you tend to need a daily cup of joe to function, keep it to the morning. Also, don’t forget that tea, chocolate, certain sodas and some medications also contain caffeine, so be careful when you take them, Espie says.
“Drinking caffeinated beverages later in the day has been shown to prolong the time it takes to fall asleep and negatively affect sleep quality,” he notes.
2.Limit alcohol consumption.
Have you ever found that having a drink before bed (a.k.a. a nightcap) helps you fall asleep faster? It’s no coincidence, but it’s not as good for your sleep health as you might think.
“Alcohol may help with falling asleep, but as the alcohol wears off, more time will be spent in the lighter, non-restorative stages of sleep,” says Espy.
3.Watch your napping habits.
Napping during the day may seem like a good way to make up for sleep deprivation, but it can lead to greater variability in sleep duration and sleep quality at night, Espy says.
“Sleeping during the day [becomes] inconsistent with your internal biological clock, so if you need deep, restful sleep that night, try to avoid daytime naps,” he says. “Avoiding naps during the day allows us to increase our ‘sleep pressure,’ which increases our chances of falling asleep that night.”
4.Exercise earlier in the day.
Ever notice how you feel more stressed than tired if you work out before bedtime? Research shows that exercise is associated with better (and deeper) sleep; however, Espy says that strenuous exercise too late in the day may delay your ability to fall asleep.
“Exercise is recommended at least 3 times a week because it has been shown to help adults with chronic insomnia by improving sleep quality, decreasing the time it takes to fall asleep and reducing frequent nighttime awakenings,” he says. So, move your exercise program to at least a few hours before go to sleep.
5.Limit exposure.
Blackout curtains aren’t a fad-keeping your sleep environment dark is not only key to preventing sleep disruption, but it also helps release melatonin in the brain to promote sleep, Espie says. A blackout sleep mask can also block unwanted light.
6.Put your devices away before bed.
You’ve probably heard this before, but when you’re ready to snooze, you really should keep your phone away and out of reach.
“Similar to other light sources (including natural light and electric lights), the blue light from cell phones and TVs interferes with our ability to achieve restful sleep because it suppresses the release of melatonin,” explains Espy.
7.Stick to a consistent sleep schedule.
Going to bed and getting up at the same time each day can actually do wonders for the quality of your sleep. “Consistent bedtimes and wake-up times are crucial for poor sleepers, and will help improve sleep predictability and consistency, whether you’re an early riser or a night owl,” he says.
8.Try the quarter-hour rule.
If you have trouble falling asleep and spend a lot of time in bed staying awake, follow the quarter-hour rule. “If you can’t fall asleep within about 15 minutes of going to bed, try getting up, going to another room, finishing your relaxation routine or doing something relaxing, such as reading, until you feel sleepy.”
9.Turn off your brain.
Have you ever noticed that the reason you can’t sleep is because your brain is running at a million miles per hour and stressing you out? You’re not alone.
“Racing thoughts can be the culprit of many sleepless nights because we find ourselves thinking about our to-do list or replaying the day’s events,” says Espy. “By planning for tomorrow and taking time to relax ahead of time – usually 90 minutes before bedtime – give your day and mind a rest so you can sleep.”
10.Consider cognitive behavioral therapy.
Turning off your brain is actually an example of a cognitive behavioral therapy technique used for those who struggle with sleep, Espy says. However, if you’ve been experiencing poor sleep and it’s affecting your daily functioning, he recommends seeking professional help because CBT can help people change their thoughts and behaviors about sleep so they can return to normal, good rest.
“CBT is recognized in leading medical guidelines as the first-line recommended treatment for insomnia,” he notes. “It addresses the underlying causes and maintenance factors of insomnia, and can provide lasting benefits for people suffering from chronic sleep problems.” CBT trains people to use techniques that address cognitive factors associated with insomnia, such as racing thoughts, and to overcome worry and other emotions associated with sleep deprivation.