Do you wake up every morning feeling just as tired as when you went to bed due to lack of deep sleep? Many people get 8 or more hours of sleep per night but spend most of the night tossing and turning while in bed instead of getting deep, rem sleep. Deep sleep is also called delta sleep, slow wave sleep or N3, keep reading to learn about how to get more tonight!
5 Steps to get into a Deep Sleep
1. Set a nightly routine
Follow a set routine before you go to bed at night to prepare for bed
2. Turn off all the lights
3. Avoid drugs and alcohol
Don’t use illegal drugs or over drink
4. Exercise every day
Daily exercise is key to getting more deep sleep
5. Eat a healthy diet
Instead of eating out at fast food places like McDonald’s and Taco Bell try cooking healthy meals at home. Stay hydrated with water, and not soda or high-sugar drinks.
How much deep sleep do you need?
The exact amount of sleep you need varies from person to person. Most full grown adults needs between 90 minutes and 120 minutes of deep sleep per night. Not much is known about this third stage of sleep but scientist do know that your heart rate and breathing slow and movements are minimal. During this phase your body detoxes, repairs and grows new muscle while still maintaining vital functions! While your functions may be slowed your internal organs are still hard at work!
Is REM sleep deep sleep?
Many people confuse deep sleep with REM sleep. Deep sleep is actually the stage of sleep right before REM sleep. While you may think you got extra deep sleep just because you feel refreshed in the morning it does not necessarily mean you got more deep sleep!
What does it mean to be in a deep sleep?
Deep sleep, AKA stage 3 of the sleep cycle, occurs when the brains delta waves in the brain slow to <3.5 Hz.
During deep sleep your body will
- Pump extra blood to muscles
- Repair and grow new tissue
- Release hormone from the pituitary gland including HGH
How do you fall into deep sleep?
Falling into a deep sleep is no different than getting a good night’s rest! In order to induce deep sleep and spend less time counting sheep or waiting for a melatonin to kick in be sure to pay attention to your sleep hygiene and have a good sleep habits.
If you want to fall into a deep sleep get into a comfortable bed, preferably in a cool environment and remove all distractions like televisions, cell phones and video games.
How do you get more deep sleep?
There are many theories on how to get more deep sleep. The most effective method is to set a nightly routine and pay attention to your sleep hygiene. Having a nightly routine before bed might sound like something for kids but many trials and studies have proven sticking to a routine helps you get more deep sleep. Also, try to avoid alcohol and other drugs, while you may think you get a good nights rest after a night out drinking your body actually is in recovery!
How to get deep sleep naturally
For those that are focused on living a healthy lifestyle naturally getting more deep sleep is important. While both over the counter and prescription drugs can provide 8 or more hours of sleep it is always better to avoid pills when possible. Sleeping pills and even natural sleep aides like Melatonin can lose effectiveness or cause dependence problems after extended usage.
How to get deep sleep in short time
Sometimes you need a nap in the middle of the day. Getting deep sleep in a short amount of time can be tricky but it is possible with some preparation. If you want to catch some deep sleep but don’t have a full 8 to rest try laying down in a comfortable bed with your favorite pillow, turning off loud noises and silencing your cell phone!