Deep Sleep: How Much Do You Need & How to Get More06:38

Humans spend the majority of their life sleeping. An essential part of life, sleep allows us to rest and recuperate, giving us the energy to live another day. And when we don’t have enough of it, we can suffer from a wealth of health problems, such as cognitive, physical, and mental issues.

Research has observed that there are several stages of sleep, 4 to be exact, and that the 3rd stage, which is known as deep sleep, is the most important. Deep sleep is when our bodies recover and heal, as well as promotes memory consolidation. However, not everyone experiences enough deep sleep at night, which can cause major problems.

So how do you get more deep sleep? What can we do to experience more of it so we can fully take advantage of the benefits of proper sleep? This article will help you understand what deep sleep is, how much you need, and how you can get more of it.

What is Deep Sleep?

Deep sleep is also known as “slow-wave sleep.” This is because during deep sleep, your brain waves are at their lowest activity levels. It is when your body and brain slow down, when you are the hardest to awaken even with loud noises, and if you do, you will wake up feeling groggy.

It is a crucial part of your cognitive functioning as it plays a major role in memory consolidation and brain restoration. The primary objective of deep sleep is to give your brain a rest from the day’s activities. It is known to boost long-term memory and learning, promoting cognitive health once you wake up.

When you sleep, your body goes through 4 different stages of sleep. There are two major categories of sleep, which are the non-REM and the REM, or the Rapid Eye Movement stage. The first 3 stages are considered to be non-REM sleep, while the 4th and last stage is the REM Sleep. Deep sleep occurs on the 3rd and last stage of non-REM sleep and is known to produce delta waves, known as the slowest brain wave on an EEG, otherwise known as an electroencephalograph.

How Much Deep Sleep is Normal?

About 75% of sleep goes through the non-REM stages while 25% goes through the REM stage. Of this 75% non-REM sleep, about 13 to 23% is deep sleep. Since the average sleep cycle is around 90 minutes, the average amount of deep sleep in an 8-hour sleep duration is somewhere around 1 to 2 hours, which is enough for the average adult.

It has been known that people below the age of 30 get about 2 hours of deep sleep at night while individuals over the age of 65 typically get about a half-hour of deep sleep.

According to Dan Gartenberg, a renowned sleep scientist, deep sleep and delta waves are markers of biological youth. Younger individuals usually get more deep sleep since they need it for growth and development.

So how do you know if you’re having enough deep sleep? If you wake up after a good 8 hours of sleep and you feel tired, then you might not have had enough deep sleep.

• What Causes a Person to Go Into Deep Sleep?

As discussed earlier, deep sleep occurs at stage 3 of non-REM sleep. A person goes into deep sleep when he or she has gone through the first two stages of sleep first. A typical adult falls asleep somewhere between 5 to 20 minutes, which means a slow and gradual shift from wakefulness to sleeping must occur for deep sleep to happen.

• What causes a lack of deep sleep?

Several factors may cause a lack of deep sleep, which can include health problems, mental issues, hot flashes for menopause, PTSD, night terrors, and environmental noise or light. It can also be caused by a change in the body’s circadian rhythm. Health factors can include an injury that causes pain, or it could be a problem with lower back pain or shoulder pain that prevents an individual from a comfortable sleeping position.

Mental issues that can disrupt sleep include anxiety, depression, fears, and trauma.

• What is light sleep and deep sleep?

Sleep consists of 50% of the average 8-hour sleep duration, with 22% of it being REM sleep, 23% being deep sleep, and 5% of it being awake. Light sleep is the first 2 stages of non-REM sleep, which is the state wherein your body starts to slow down its heart rate and breathing, but you are still slightly awake.

How Do I Get More Deep Sleep?

Generally, by getting more sleep, you can experience more deep sleep. If you want to increase your slow-wave sleep levels, then getting enough sleep is the key. An average of 8 hours of sleep is enough to enjoy about an hour of deep sleep for adults.

• How can I naturally sleep deeper?

While many people rely on supplements and medicine to help them sleep better, there are plenty of natural ways to help you sleep deeper. Let’s discuss some of these methods:

-Intense Prolonged Exercises

Studies have shown that intense exercises such as jogging, running, and swimming earlier in the day can promote deeper sleep. As long as you don’t do it before bedtime, exercising for at least 20 to 30 minutes every day can improve sleep.

-Direct Sunlight

Sunlight can help to regulate the release of melatonin at night and help to normalize a disrupted circadian rhythm. This is especially helpful for those who work at night or have irregular work schedules.

-Body Heating

A good soak in a hot tub or a few minutes inside a sauna can help to boost deeper sleep by warming the body’s temperature.

-Sleep Consistency

The body runs more efficiently when it’s on a predictable schedule. By sleeping at the same time each night, it will help you sleep faster, better, and deep sleep can be longer.

-Avoid Food and Drinks Before Bedtime

Avoid caffeine, alcohol, nicotine, and food at bedtime. These will make it harder for you to get a good night’s rest as your body will need to expend energy to digest food, and caffeine can make you stay up all night. While wine can help you sleep faster, it can cause you to wake up several times during the night.

-A High Carb Diet

A high carb diet can help you sleep better since carbohydrates are known to boost tryptophan and serotonin in the body, which is known to hasten sleep. Serotonin is also necessary to produce melatonin, which helps to regulate the body’s circadian rhythm.

What happens if you don’t get enough deep sleep?

Studies have shown the consequences of lack of deep sleep to the cognitive, physical, and physiological functions of the body. Sleep deprivation can cause the following health issues:

• Alzheimer’s Disease
• Heart Disease
• Diabetes
• Stroke
• Cancer
• Depression
• Dementia
• Weakened Immune System

According to sleep scientist Dan Gartenberg, untreated sleep apnea can negatively impact sleep quality, reducing life expectancy by up to 5 years.

• Can too much deep sleep make you tired?

Unfortunately, too much deep sleep can make you tired. A study of people who slept an average of 9 to 11 hours per day reported having memory problems, obesity, and diabetes, Oversleeping can make you feel sluggish, in the same way jet lag does. Oversleeping can negatively affect your biological clock, inducing a sense of fatigue.

• Do you dream in deep sleep?

You don’t dream in deep sleep. You dream during the REM stage of sleep, which is the stage that occurs after deep sleep.

• How long is a sleep cycle?

One sleep cycle typically lasts for 90 minutes with 3 to 5 sleep cycles occurring for a typical 8 hours of sleep.

Best Deep Sleep Products?

• Does melatonin increase deep sleep?

Melatonin is a hormone produced by the body in response to changes in light. Melatonin helps to regulate the body’s circadian rhythm, signalling you to go to sleep when it gets dark. Melatonin supplements are one of the most purchased dietary supplements as a sleep aid especially for older aduls whose melatonin production decreases with age.

• How can I sleep deeply without medicine?

A change of pillows or purchasing a more comfortable mattress can help you sleep better. A weighted blanket that promotes warmth and an increase in body temperature can also help.

Measurement is the Key to Success-Monitor Your Sleep

It can be impossible to know if you’re getting enough sleep simply by counting the hours of sleep you have. You may be sleeping quickly but wake up in the middle of the night and not get back to sleep right away, which can prevent deep sleep.

To understand your sleep patterns, a sleep tracker is ideal to monitor and track your quality of sleep. These sleep trackers can be worn like a watch or placed in your bedside table, which tracks your movements, breathing, heart rate, and other information. It can also help you create a sleep journal where you can input your stress levels for that particular day, your diet, your sleeping position, and other changes that can help you create a better plan for deeper and more restful sleep.

Conclusion

Sleeping is not just about how many hours of sleep you have. It’s about getting enough deep sleep to experience its regenerative benefits. You may sleep for 8 to 10 hours but wake up feeling more exhausted than ever and wonder if you need to sleep more to feel rested. The secret to a good night’s sleep is to have enough deep sleep that can help your body recover from stress, depleted energy levels, as well as to heal and promote healthy cell growth.

A sleep tracker can help you monitor your movements and behaviors so you can modify your daily activities to help you experience more deep sleep at night. Exercising, creating a routine, and following a consistent schedule are the easiest ways to boost your deep sleep experience at night.