One of the key aspects of good health is deep sleep. Like eating nutritious-rich food, getting enough sunlight for vitamin D and exercising, deep sleep is crucial to making us feel good each day. SleepHub® has been developed to help achieve the deep sleep that we all need to maintain good health.
Deep sleep, or slow wave sleep, is a term used to describe stage three of sleep. This is the stage after REM sleep (rapid eye movement) and the stage of sleep we reach before dreaming. It’s during this stage that your brainwaves are at their slowest, your muscles relax, your eyes relax, and your heart rate and breathing reach their lowest point.
It’s wise to learn how to increase deep sleep as poor sleep can harm the body and stunt growth and development. After all, this is the stage where your body goes into repair, where your cells are replenished, and your immune system is revitalised.
How much deep sleep do you need?
Deep sleep is a crucial part of a good night’s sleep, but how do you know how much deep sleep you need? If you’re getting the recommended hours of sleep for an adult and notice that after having 7-9 hours’ sleep you’re still tired, it may mean that your body isn’t reaching the point of deep sleep.
When it comes to age, how much deep sleep do you need? This changes from person to person and then again depending on how much recovery each individual requires. People struggling with sleep deprivation may spend more time in deep sleep than the normal amount required. The same applies if someone is experiencing short sleep thanks to a hectic work week or social life.
In general, roughly 13-23 per cent of the time we are asleep should be in deep sleep. The amount of time in deep sleep will often decrease as we age. Young children require a lot more as it promotes development and growth. Those under 30 may find they are getting two hours of deep sleep while those over 65 may only be getting half an hour or no deep sleep. Regardless of age, deep sleep is an important part of the sleep cycle and even older adults need enough deep sleep to help their body’s function.
The importance of deep sleep
Deep sleep is essential to good health as it supports mental and physical recovery. A lack of sleep is linked to diseases such as Alzheimer’s disease, heart disease, and diabetes, and can lead to strokes. It supports long-term memory while poor deep sleep impairs this, leading to forgetfulness and poor memory retention.
If you’re hoping to strengthen your immune system, make sure you get those hours of deep sleep as this is when our bodies release toxins, repair damaged cells, and boost immunity. Deep sleep is also important for our mental health as this is when our brains are able to process information and consolidate memories. This is why getting a good night’s sleep is so important for students – it helps them to remember what they’ve learned during the day.
Are you getting enough deep sleep?
Not sure if you’re getting enough deep sleep? You may not be if you:
- Struggle to pay attention and focus.
- Feel drowsy and unrefreshed.
- Find it difficult to learn new things.
- Are gaining weight.
- Have unsteady moods.
- Have trouble retaining information.
How to get more deep sleep?
We should all aim to achieve more deep sleep but there are many things that can interfere with our ability to accomplish this. Stress, caffeine, alcohol and digital screens are all common culprits. If you find yourself struggling to get a good night’s sleep and are wondering how to increase deep sleep, there are a few things you can do to help yourself:
- Have a consistent bedtime routine that prepares your body for bed.
- Go to sleep by 10pm as you get the most deep sleep during the earlier sleep cycles.
- Exercise for at least 30 minutes during the day.
- Avoid napping after 2pm as it can affect your sleep at night.
- Don’t use your devices that generate blue light in the hour before you go to sleep.
- Take a hot bath or shower one to two hours before bed to help reduce your core body temperature in preparation for sleep.
- Consider using SleepHub to help you cycle through the correct sleep stages each night and retrain your brain to sleep well.
Speakers for sleeping deeply
If you are looking for a better night’s sleep, the SleepHub sleep device can help. These speakers play a series of pure tones that imitate the brain waves needed for sleep. This will help you fall asleep faster and have you waking up feeling more rested.
Sleep deeply with SleepHub
We hope you found this blog about how to get more deep sleep informative and helpful. To learn more about SleepHub’s supportive sleep device, get in touch today.