How Much Deep Sleep You Need and How to Get It - Nightly

Imagine being in a state where your body completely unwinds, your brain consolidates memories, and your immune system gets a major boost. This isn't science fiction; it's the power of deep sleep! This is a crucial stage of the sleep cycle that plays a fundamental role in our overall health and well-being.

Read on if you want to learn what deep sleep is and how to know if you’re getting enough.

Deep Sleep: How Much Do You Need?

The amount of deep sleep we need varies depending on age.

According to the CDC, adults 18 to 60 years old should aim for at least 7 hours of sleep per night, with 1.5 to 2 hours of deep sleep. Children and teens usually have more deep sleep.

Generally, deep sleep takes up about 10-15% of your total sleeping hours.

What is Deep Sleep?

Our sleep cycles throughout the night are like stages in a play. There are two main parts:

• Act 1: Non-REM Sleep

This makes up most of your sleep and gets progressively deeper. The deepest part (Stage 3) is where your body repairs itself and strengthens memories.

• Act 2: REM Sleep

This is when you dream! Your brain is active, but your body barely moves.

We cycle through these two stages all night. Deep sleep is the most important stage.

Deep sleep is also known as slow-wave sleep due to the characteristic slow brain waves present during this stage.

Here's what happens when you enter deep sleep:

Brainwave Activity Slows Down

During deep sleep, your brain waves become significantly slower and more synchronized compared to lighter sleep stages. This shift reflects a state of profound relaxation and reduced awareness of your surroundings.

Muscle Activity Dwindles

Your body temperature drops slightly, and muscle activity reaches its lowest point during deep sleep. This allows your body to conserve energy and focus on the essential restorative processes.

Sensory Awareness Dims

You become less responsive to external stimuli like noise or touch while in deep sleep. This minimizes disruptions and allows for a deeper, more uninterrupted rest.

Benefits of Deep Sleep

Deep sleep isn't just about feeling refreshed – it's vital for various physiological functions. Take a look at the list of deep sleep benefits below.

Memory Consolidation

Deep sleep plays a critical role in memory consolidation, the process of solidifying new information and experiences into long-term memory. During deep sleep, the brain replays and strengthens neural connections formed throughout the day. This process makes memories more permanent.

Enhanced Learning and Brain Function

Adequate deep sleep is essential for optimal learning and cognitive function. By consolidating memories and strengthening neural pathways, deep sleep allows the brain to process information more efficiently. Through this, our brain achieves higher learning and cognitive abilities.

Strengthened Immune System

Deep sleep is a time for the body's immune system to recharge. The body produces cytokines, or proteins that help regulate the immune response, during deep sleep. These cytokines play a crucial role in fighting off infections and inflammation.

Hormonal Harmony

Deep sleep helps regulate the body's hormonal balance. In turn, your hormones influence growth, appetite, and metabolism. During deep sleep, the pituitary gland releases growth hormone which is essential for tissue repair and growth, particularly in children and adolescents. Additionally, deep sleep helps regulate leptin and ghrelin, hormones that control hunger and satiety. This is why sleep influences your weight and metabolism.

Signs You Might Not Be Getting Enough Deep Sleep

As we grow older, impossible workloads, illness, and poor mental health can negatively affect our sleep. If you're consistently experiencing any of the following, you might not be getting enough deep sleep:

• Excessive daytime sleepiness
• Difficulty concentrating and focusing
• Irritability and mood swings
• Frequent headaches
• Difficulty falling asleep or staying asleep at night
• Waking up feeling unrefreshed

Ways to Increase Deep Sleep Naturally

The importance of sleep cannot be overstated. In fact, the key to a productive day is a “productive” night! So, always let your body recharge. Follow these natural strategies for achieving a deeper, more restorative sleep:

Keep a Consistent Sleep Schedule

Go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's natural sleep-wake cycle (a.k.a. circadian rhythm), making it easier to fall asleep and enter deep sleep stages.

Create a Relaxing Bedtime Routine

Develop a calming routine before bed to signal to your body that it's time to wind down. This could include taking a warm bath, reading a book, practicing deep breathing exercises, or meditating. Avoid stimulating activities like watching TV or using electronic gadgets for at least an hour before bedtime.

Optimize Your Sleep Environment

Ensure your bedroom is cool (around 65°F), dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if necessary to create an environment conducive to sleep. Better yet, listen to pink noise because it has a lower pitch.

Power Down Electronics

The blue light emitted by electronic devices like smartphones and laptops can suppress melatonin production, a hormone that regulates sleep-wake cycles. Avoid using these devices for at least an hour before bed. If possible, keep your gadgets away from you when you’re getting ready to sleep.

Exercise Regularly

Engage in regular physical activity, but avoid strenuous workouts close to bedtime. Exercise can improve sleep quality and duration, but allow your body sufficient time to wind down before sleep.

Practice Mindful Eating

Avoid heavy meals, caffeine, and alcohol before bed. These substances can disrupt sleep patterns and make it harder to enter deep sleep.

Keep a Sleep Diary

Monitoring your sleeping habits can help you identify patterns and improve the overall quality of your sleep. Take note of things like the food and drinks you consume before bed, or the amount of exercise you have in a day. You can also keep a daily log of the time you go to sleep and the time you wake up. This practice is especially helpful if you have been dealing with sleep issues for a while and can’t seem to figure out the reason.

Next Steps for Improving Deep Sleep

Throughout this article, we've explored the importance of deep sleep and the strategies to optimize it naturally. However, if you suspect you're not getting enough deep sleep despite your efforts, consulting a healthcare professional is the next best step.

Here's why seeking professional guidance is beneficial:

Identifying Underlying Issues

Sleep disorders like sleep apnea or insomnia can significantly decrease deep sleep quality and duration. However, identifying disorders can be difficult without professional help. A sleep expert can diagnose these conditions and recommend appropriate treatment options.

Advanced Sleep Monitoring

While wearable devices offer a glimpse into your sleep patterns, a sleep study conducted in a specialized clinic can provide a more detailed analysis of your sleep stages, including the amount of deep sleep you're getting. This information can be used in tailoring a personalized sleep improvement plan.

Optimizing Treatment Strategies

Depending on the cause of your sleep problems, a healthcare professional can recommend various treatment options. These can range from lifestyle modifications, or cognitive behavioral therapy, to more specific medications to improve your sleep quality.

Start Your Deep Sleep Journey

Here at nightly, we take sleep seriously.

Whether you are experiencing mild or severe sleep apnea, we offer personalized plans, appropriate treatment devices, and a sleep health dashboard. The best part? You can enjoy all these benefits without leaving the comfort of your bed!

Remember, deep sleep is an investment in your physical and mental health. By being proactive and working with sleep experts, you’ll get the restorative sleep your mind and body deserve!