Sleep is an essential and involuntary process that takes up approximately a third of our lives. Knowing how to get deep sleep—a crucial stage of sleep that allows our bodies to recover and rejuvenate—is important because, without it, we cannot function effectively. Both sleep and deep sleep are as vital to our bodies as eating, drinking, and breathing, and are necessary for maintaining good mental and physical health.
Many of us know we should be getting 7 to 9 hours of sleep each night, but a 2020 poll by the National Sleep Foundation found that about a third of Americans don't regularly hit that target.
And that's a big deal because sleep is essential for our overall health.
When we don't get enough sleep, it can affect our bodies and minds in all sorts of ways—from feeling down and sluggish to weakening our immune system and even increasing our risk for serious health conditions like Alzheimer's disease, Hypertension, Diabetes, Cancer, Chronic pain, and Hear disease.
But what exactly makes deep sleep so important for our well-being? Let's take a closer look at the remarkable ways it benefits both our bodies and minds.
The Benefits of Deep Sleep
Deep sleep is when our body and brain are most relaxed. It's a time when we get lots of healing and restorative benefits. Although all stages of sleep are necessary, deep sleep is especially important because this is when the most crucial restorative processes take place.
Here's what happens during this important stage:
- Cellular Repair and Growth: Our bodies work hard to fix tissues, build bone and muscle, and make our immune system stronger.
- Memory Consolidation: Deep sleep is really important for helping us remember what we learned during the day. It helps us store those memories and think better.
- Hormonal Regulation: Our bodies release growth hormone, which is needed for kids and teens to grow. It's also important for us adults because it helps repair and renew our cells.
- Brain Cleansing: Deep sleep helps clear out waste products from our brains, kind of like taking out the trash. This may even help lower our risk of brain problems as we get older.
These benefits are crucial for a healthy and fulfilling life. However, various factors can affect the amount of deep sleep we achieve, emphasizing the importance of understanding these influences to promote better sleep.
Factors Affecting Deep Sleep
We all need deep sleep, but there are a lot of things that can get in the way of us getting enough of it. Knowing what these factors are can help us pinpoint areas where we can make positive changes to improve our sleep.
Here are some of the main culprits that can rob us of that precious deep sleep:
- Age: As we get older, it's normal for the amount of deep sleep we experience to naturally decline. This is just a normal part of aging, and it happens gradually.
- Sleep Disorders: Conditions like insomnia (trouble falling or staying asleep), sleep apnea (pauses in breathing during sleep), and restless legs syndrome (an urge to move your legs) can make it really hard to get deep sleep.
- Stress and Anxiety: When we're feeling stressed or worried, our minds race, and it's hard to relax enough to fall into a deep sleep.
- Medications: Some medications, like those for depression or anxiety, can affect our sleep patterns and reduce the time we spend in deep sleep. If you're concerned about this, it's always a good idea to chat with your doctor.
- Alcohol and Caffeine: Even though alcohol might make you feel sleepy at first, it actually disrupts your sleep later in the night and prevents you from getting enough deep sleep. Caffeine, like in coffee or tea, is a stimulant that can keep you buzzing, making it tough to fall asleep and stay asleep.
- Diet: What we eat, especially close to bedtime, can have a big impact on our ability to achieve deep, restful sleep. Heavy meals, processed foods, and sugary snacks can all throw our sleep cycles out of whack, preventing us from slipping into that deep sleep we need.
- Our Surroundings: A less-than-ideal sleep environment can be a major barrier to deep sleep. Things like a too-warm room, loud noises coming from outside or within our homes, and bright lights can make it harder to fall asleep and prevent us from staying in those crucial deep sleep stages.
How to Get More Deep Sleep Naturally
The good news is that you can increase your deep sleep naturally by prioritizing healthy sleep habits and optimizing your sleep environment. Simple lifestyle changes can make a big difference.
Here are some practical tips to help you naturally achieve more deep sleep:
Put Away Your Devices
We all love our phones, laptops, and TVs, but did you know that using them too close to bedtime can actually mess with your sleep? The blue light from these screens can disrupt your body's production of melatonin, the hormone that tells your brain it's time for sleep. One study even found that using your phone for more than 8 hours a day or for at least 30 minutes before bed can make it harder to get good sleep.
So, to wind down before bed, try turning off your screens at least an hour before you hit the hay. Instead of scrolling, relax with a good book, listen to some calming music, or chat with your family. And if you can, keep your TV out of the bedroom completely.
Keep Your Bedroom Dark, Cool, and Quiet
We all know that a dark room helps us sleep better, but did you know it actually helps your body make more melatonin, the hormone that signals it’s time for bed? A cool room is also really important for good sleep — around 65 degrees Fahrenheit is ideal.
A study by the NIH found that extreme room temperatures can affect sleep. Interestingly, they found that cold rooms aren't bad for sleep as long as you have enough covers to stay comfortable. If you're dealing with a hot room, which some studies suggest may interfere with sleep quality, try wearing lighter pajamas, using breathable sheets (like cotton), or putting a small fan in your room.
And what about noise? If you’re sensitive to sounds, try wearing earplugs. They can help you sleep through the night without being disturbed.
Stick to a Sleep Schedule
You know how kids thrive on a regular bedtime routine? Well, it turns out we adults do too. Try going to bed and waking up around the same time each day, even on weekends. It might be tempting to sleep in on those days off, but research has shown that an inconsistent sleep schedule can mess with our natural sleep rhythms.
Having a regular bedtime helps us fall asleep faster, which means more time for that amazing deep sleep.
Pick the Right Bedding
You might not think your sheets matter much, but breathable bedding can actually make a big difference in your sleep quality. It helps regulate your temperature and prevents you from getting too hot during the night. Look for natural fibers like cotton or bamboo for your sheets and pajamas — they're way better at letting your skin breathe than synthetic fabrics like polyester.
And don't forget your mattress. The National Sleep Foundation recommends a comfy and supportive mattress and pillows for a good night's sleep.
Watch What You Eat Before Bed
Did you know that what you eat before bed can actually affect your sleep? Heavy, rich meals too close to bedtime can make it harder to fall asleep and might even give you heartburn. Try having dinner a few hours before bed, and if you need a snack, choose something light and easy to digest, like a protein shake or a few almonds.
And as tempting as those late-night sweets might be, studies show that processed foods and sugary snacks can disrupt your sleep, making it harder to get that restful deep sleep you need. Focus on healthy choices throughout the day — lots of fruits, veggies, and whole grains can help you sleep better overall.
Cut the Caffeine
This one might seem obvious, but it's worth repeating: Caffeine can really mess with your sleep. We all know coffee keeps us awake, but research has shown it can also reduce deep sleep.
Since it takes a few hours for caffeine to wear off, try to avoid it for at least 4 hours before bed. That means no coffee, tea, soda, or energy drinks in the evening.
Try a Relaxing Bath or Shower
A warm bath or shower about an hour or two before bed can do wonders for relaxing your body and mind. It can help you unwind and signal to your body that it's time to sleep. Research suggests that even just 10 minutes can make a difference.
Go Easy on the Alcohol
While a glass of wine might make you feel sleepy at first, drinking too much alcohol before bed can actually disrupt your sleep later in the night. It might even prevent you from getting enough deep, restorative sleep. If you have trouble sleeping already (insomnia), even a little bit of alcohol might make things worse.
Finding a Comfortable Sleep Position
Finding a comfortable sleep position is key for a good night's rest. If you’re tossing and turning all night, it’s going to be hard to fall into a deep sleep. Experiment with different positions to see what works best for you. Most people find that sleeping on their side is the most comfortable and helps them fall asleep faster.
Try Sip2Sleep®
Sometimes, even when we try our best to improve our sleep habits, we still need a little extra help. If that's the case for you, consider trying a natural sleep aid like Sip2Sleep®. If you're looking for a natural way to enhance your sleep, especially if you're seeking melatonin alternatives, Sip2Sleep® is the solution you've been searching for.
Sip2Sleep® is made from natural ingredients, Tart Cherry Exrtact and Venetron®, both known for their deep sleep-promoting properties. Tart Cherry Extract is rich in melatonin, a hormone that helps regulate your sleep-wake cycle, while Venetron®, derived from Apocynum venetum, has been shown to reduce stress and promote relaxation.
This combination helps you fall asleep faster and achieve the deep, restorative sleep your body craves. Unlike synthetic sleep aids, Sip2Sleep® supports your natural sleep processes without causing dependency or morning grogginess.
For the best results, fill the dropper and place 1-3 drops under your tongue about 30-45 minutes before bedtime. It’s safe, non-habit-forming, and can help you wake up feeling refreshed and ready to take on the day.
Sweet Dreams Ahead
Getting enough deep sleep is essential for feeling our best—both physically and mentally. By understanding the factors that influence our sleep and making simple lifestyle adjustments, we can create the conditions for more restorative rest.
Remember: Consistency is key! Don't get discouraged if you don't see results immediately. Give yourself time to build healthy sleep habits, and you'll soon be reaping the rewards of deeper, more refreshing sleep.
Want to experience deep, restful sleep and wake up refreshed? Sip2Sleep® is designed to help you achieve the sleep you deserve.
