What Is Deep Sleep? How To Get More Deep Sleep?

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More than the length of your sleep, the quality of shut-eye you get every night matters a lot. If you find yourself feeling sluggish and lethargic even after snoozing for 8 hours the night before, then you probably didn’t get enough deep sleep.

Deep sleep is that state wherein the body repairs and heals itself, building muscle tissue, boosting the immune system, and essentially detoxifying and refreshing your entire system for the next day.

What Is Deep Sleep

The Different Stages of Sleep

According to the National Sleep Foundation, the sleep cycle can be broken down into 4 stages: 3 NREM (non-rapid eye movement) stages followed by REM. The cycle repeats after every 90 minutes.

NREM sleep:

N1 – This is also known as light sleep, which is the state between being awake and falling asleep.

N2 – This is the onset of sleep, wherein your body temperature drops and your breathing and heart rate become regular.

N3 – This is also known as deep sleep. While more research needs to be done for this sleep stage, scientists have already discovered that it is during this phase that the deepest and most restorative sleep happens. This phase is essential for the body to heal, recover, and rejuvenate, in order to have restored energy for the next day.

REM – During this stage, the brain is active, which is why dreams often occur during REM.

Deep sleep has other names: delta sleep and “slow-wave” sleep or SWS.

In a deep sleep, you don’t dream, your heart rate slows down, and your muscles relax so much so that you barely move. Even loud noises won’t bother you — much less wake you up — during deep sleep. However, if you’re suddenly woken up while in deep sleep mode, don’t be surprised to find yourself groggy or disoriented.

How to get more deep sleep

The Benefits of Getting Enough Deep Sleep

As mentioned, getting sufficient deep sleep makes you alert and refreshed when you wake up the next day. In addition, the advantages of having adequate deep sleep are:

  • Better memory – Through glucose metabolism, the brain repairs and heals itself. The information and data you’ve encountered while you’re awake are converted and stored in the short- and long-term memory during deep sleep.
  • Cell regeneration – Kids and teens need more hours of deep sleep than adults. During deep sleep, the pituitary gland secretes human growth hormones necessary to the growth and development of the body.
  • Tissue and bone repair, as well as strengthening the immune system – There’s a reason people are encouraged to get as much sleep as they can when they’re sick. In deep sleep, the body is focused on repairing itself, rebuilding muscles, and recovering and restoring energy.

deep sleep

Ways To Get More Deep Sleep

Not getting quality sleep can increase your risk to certain diseases and health conditions such as Alzheimer’s, diabetes, heart disease, and stroke. The National Sleep Foundation also says that being sleep-deprived can mess up your appetite and metabolism, leading to weight gain. Furthermore, waking up NOT feeling rested can negatively impact not just your memory and productivity, but your mood as well.

Here are some ways to get more deep sleep and avoid feeling fatigued and irritable despite getting 8 hours of shut-eye:

1. Adhere to a sleep routine and schedule.

Spontaneous as you may claim to be, your body is still a creature of habit. For you to properly get deep sleep, you must follow good sleep hygiene. That means setting up a schedule, going to sleep and waking up roughly at the same time each day (if not strictly on the dot every day), having a bedtime routine to signal your body that it’s time to wind down, and fixing your sleep environment.

It may be hard to stick to a sleep routine come weekends, but if you really want to have better deep sleep, try to time your bedtime close to what it’s like on weekdays. Providing your body a consistent sleep pattern and regulating your circadian rhythm will help you find the right sleep cycle night after night.

2. Avoid taking naps.

Taking long daytime naps can mess up your sleep cycle, so if you need to catch a catnap, keep it short. The National Sleep Foundation suggests limiting your naps to 20 minutes maximum — any longer than that and your body will go into deep sleep mode, resulting in sleep hangover when you wake up, and making it hard for you to fall asleep at night. 

3. Opt for ambient sounds.

If all that silence drives you crazy, try putting on some pink noise in the background to help lull you to sleep — and increase your time in deep sleep. A study conducted by Northwestern Medicine found that pink noise — which is more soothing than staticky, hissy white noise — was able to increase the participants’ time in deep sleep.

There’s no harm in trying, so the next time you want to optimize your deep sleep, put on some pink noise, such as the waves lapping at the shore, the steady sounds of rain, or the breeze rustling the leaves of trees. There are plenty of apps and YouTube videos that provide pink noise to help you sleep better.

4. Make it a point to relax before bedtime.

By relaxing and unwinding, you’re essentially preparing your body to sleep. Your bedroom should be conducive to snoozing — shut down your TV and put away those gadgets. The lights and sounds from those devices can interfere with your sleep. If you must have a night light on, just go with warm white or yellow light from a table lamp. Read a book, solve a light puzzle, or write down your to-do list for the next day. Don’t go for anything mentally stimulating or perform any activity that will stress out your brain. You can also use aromatherapy to prep yourself for sleep — dabbing lavender essential oil on pressure points such as your wrists and temples can have a soothing, calming effect.

how to increase deep sleep

5. Avoid big meals before bedtime.

Yes, some people claim they fall asleep more easily when their tummy is full, but it doesn’t mean you’ll get good quality deep sleep. When you fall asleep because you’re full from a heavy dinner, you’re increasing your chances of experiencing indigestion, acid reflux, and broken sleep.

6. Eat right.

In relation to the previous tip, having a healthy diet is crucial for getting good quality deep sleep. Studies show that there is a relationship between a magnesium-rich diet and deeper, uninterrupted sleep. Green, leafy veggies and fish such as mackerel are good sources of magnesium.

7. Stay away from diuretics.

One of the cardinal rules to getting good sleep is not consuming caffeine several hours before bed. Ideally, your cup of coffee should be taken when you most need it: in the morning. If you need a jolt of energy mid-afternoon, you can go for natural stimulants, such as a short walk, a cold shower, or a power nap.

Aside from making it hard for you to fall asleep, caffeine is a diuretic, which means you’ll be getting up more than usual at night to pee. While it’s normal for everyone to get up to pee in the middle of the night, having to go to the bathroom several times can interfere with your sleep cycle and ruin your chances of getting deep sleep.

In the same vein, avoid alcohol — which is another diuretic — and cigarettes, which contain nicotine, a potent stimulant.

8. Check for vitamin deficiencies.

Aside from magnesium, your diet must have a sufficient amount of vitamins A, B6, and D. These three vitamins play a crucial role in boosting deep sleep.

Vitamin A helps in setting your circadian rhythm. Good sources of this vitamin include liver, fish oil, spinach, kale, squash, cantaloupe, carrots, and sweet potatoes.

Vitamin B6 helps in the production of serotonin, a neurotransmitter that regulates the levels of melatonin, the sleep hormone. Studies have shown that vitamin B6 can ease irritability and anxiety and promotes relaxation. Good sources of vitamin B6 are chicken, turkey, pork, fish, whole grains, eggs, and soya beans.

Lastly, plenty of studies have linked vitamin D deficiency to poor quality sleep. You can get a healthy dose of this vitamin with natural sun exposure, or get it from food sources such as fatty fish, liver, cheese, and egg yolk.

What If You Still Can’t Fall Asleep?

Don’t fret, and don’t get frustrated. If you’re still wide awake after 15 minutes, get up, head out of your room and do something light and relaxing until you feel sleepy again. Don’t let the pressure of falling asleep right away get to you. The less you stress about sleep, the better your beauty rest will be — and the more refreshed you’ll feel in the morning.

Final Thoughts

In today’s fast-paced, multitasking world, sleep is underrated. What you need to realize is that the better quality sleep you get, the more productive you can be. That’s why it’s important to practice good sleeping habits, set strict boundaries between your work and personal time, and follow a healthy diet and lifestyle. Optimizing your sleep and having a sufficient amount of deep sleep are key to managing everyday stress better, stay healthier, and be in peak form every day.

Click Here To Learn The Secret Technique To Supercharge Your Sleep Now And Wake Up Feeling Amazing Every Day.

    About the Author: Maxon

    Hi, this is Maxon. I'm an online entrepreneur, financial instrument trader and stock investor. I started Success Life Mastery with the purpose of helping others to achieve success in their lives and create freedom of life for themselves. "Treat every failure as your valuable feedback, be consistency, and soon you will succeed" -Maxon
  • Thanks for this enlightening article on deep sleep. Most times I feel very lethargic in the morning. Now, I know why I need to get more deep sleep. I’ll try to eat less at night and prepare my body for sleep with some essential oils. 

    Do you think deep sleep can replace the length of sleep?

  • Thanks for this refreshing and educative article. I have never put too much importance to sleep and I prefer being up and about but reading this has helped realise I should put a little more effort into sleeping. I just want to ask is it possible for some people to function well even on 4 to 5 hours sleep. Why I ask is I sleep at most for this hours and I don’t seem to have any side effects. Is this okay? Thanks.

  • I certainly love the deep sleep mode which is kinda difficult to achieve. Dreaming is the culprit. And what you mentioned about stressing to sleep is very true. The faster I wanted to fall asleep, the longer it takes me to do so. I need to check on my vitamin deficiency. It is Vit B that I am not consuming. Also, magnesium. Perhaps, it is time for me to check my daily diet.

    This is a great article. Thank you.

  • Interesting, I actually thought it was good to take naps during the day…I rarely get 8 hours of sleep and I always feel tired, I have to boost with an energy drink or so cause I have a crazy schedule but I will take in consideration the 8 ways to get more sleep for sure, I think ”I don’t have enough time” it’s just an excuse, we can do things on a daily basis that benefit our bodies as well. I will work on avoiding big meals and getting more vitamins!!! Thanks for your article, enjoyed every single word. 

  • I am one of those people who would love to be a sleeper  but when I try it never happens as I want  to change that and you have given  me more than enough  materials on how to change that I believe my biggest problems is eating too much and keep taking  some small naps during the day  I have to change that and follow your guild lines

  • Thanks a lot for the insightful and informative article. I really enjoyed the article.

    You not only addressed the problem but you have also provided with the solution as well which is very helpful.

    This post means a lot to me because I was working in a call center customer service for 6 years in a night-shift. Although I am now a full-time blogger working from home I often use to struggle to sleep in the night because of the previous routine. Your article gave me helpful insights and I am going to try your recommendations.

    After reading your post I realized some of the big mistakes I am doing and moving forward I will rectify it. After my dinner I will go to bed immediately, not having a sleep routine and schedule etc.,

    Thanks for the helpful post!


  • You have just added to my knowledge. I love this article. Taking enough sleep is very important to our health and this makes us stay healthier and active to face our everyday activities the way we should. I have actually learnt meaningful things from your article and I will ensure I always have enough sleep each day. 

  • Hi admin,

    i have read your article about deep sleep, you have given proper information about deep sleep. your article is very very helpful and useful indeed. lots of people are encouraged by your article. i am going to follow your instructions and i am going to inform others about your article also. thank you so much for your kind information.

  • Thank you for sharing this article on”What is Deep Sleep? How to Get More Deep Sleep”. This information is well detailed and will be of good help to your readers, especially those that finds it difficult to have deep sleep or not easily fall asleep. I glad to know and learn there are different stages of sleep in this post.Thank you once again!

  • Hi Aweda,

    Thank you for stopping by my website. I’m happy that my article is useful for you.

    Sleep requirement is vary depend on the age of that person. The older age people may require lesser sleep than young people.Some older adults may have sleeping issues at night perhaps daytime naps can fill in the gap. 

    IMO, the most healthy sleep hours is between 6 to 8 hrs per night in order for that person to function at their best. If you re getting less that 6 hrs of sleep per night, chances are you’re sleep deprived. Sometime you might probably don’t know how much insufficient sleep is affecting you. To be honest,sleep deprivation definitely has some negative effects on your health.

    The following are some tips that perhaps will help you to increase sleep:

    1.Try to aim at least 6 hrs of sleep per night. Make this as a habit to tell yourself that you should sleep six hrs per night.

    2. Keep a sleep diary by recording down the time when you sleep and wake up. See what happen to yourself the differences between sleep at least 6 hrs and less than 6 hrs. As you keep track of your sleep, you’ll discover your natural patterns and get to know your sleep needs.

    3. Schedule and make your sleep a priority. Make sure you have enough time for sleep. Instead of cutting back your sleep for daily task, try to put your sleep at the first place of your to do list.

    I hope my above answers will help you to improve your sleep. Thank you, have a nice day 🙂

  • Hi Sharon,

    Thank you for visiting my site. I hope that you enjoyed my article. Vitamin is also one of the element that will help you get more deep sleep. Take good care of your health and i wish you have a healthy lifestyle. 🙂



  • Sleep is so important, it is amazing that I am reading this post because I believe that it was just last night I was telling my wife how sleep recharges our battery of cost which is our body.

    Sleep is so important because a lack of sleep can have such negative effects on the body. What you are sharing is so important and I am sure that your readers will love what you are sharing.

  • Hi Louis,

    Thank you for stopping by my website. I’m glad that you learned somethings with my article.

    IMO, having a quality sleep (eg: deep sleep) is more important than just having a long hours sleep. Ideally sleep should be neither less nor more but just perfect. According to research, most of the successful people sleep for 6-8hrs per night. Example: Elon Musk, CEO of Tesla and Spacex sleep 6 hours per night (1 a.m. – 7 a.m.). 6 hrs sleep per night is ideal and usually an adult need 1.5-1.8 hrs of deep sleep per night which is about 20% of overall sleep.Try to have more deep sleep because this will definitely help you a lot and good for your health also.


  • Hi Norman,

    Thank you for your comments. I really happy that you learned something in my article. Totally agree that sleep is very important to our life and our health. Without a enough sleep definitely will have a negative impact on our body.


  • Hi Tawhid,

    First of all thank you for sharing this article to others, I hope others will also learn how important is the deep sleep. I hope my tips in the article will help you to create a healthy lifestyle.


  • Hi Mary,

    Glad to hear that you like my sharing on deep sleep topic. Hope this article will help you a lot! Thank You 🙂

  • Hi Paul ,

    First of all thank you for stopping by my website. You’re right Paul, going to bed after dinner is definitely not good for your health especially your digest system. I hope with the informations shared in my article will help you to have a healthy lifestyle. 🙂



  • Hi Kenechi,

    Glad to heard that you have learnt some meaningful things from my article and i hope you will have a healthy lifestyle. 🙂



  • Hi Charles,

    Thanks for visiting my website. Glad to heard that my guidelines is helpful for you. Hope you’ll have a healthy lifestyle. 🙂



  • Hi Maria,

    Thank you for visiting my site. I glad that you enjoyed my article. Health is one of the thing in this world that you never able to buy it with your money. Please take care your health and wish you have a healthy lifestyle. 🙂



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