Verywell / Brianna Gilmartin
What Is Deep Sleep?
Sleeping deep means getting more slow-wave sleep.
Slow-wave sleep is the deepest sleep stage.
Verywell / Brianna Gilmartin
It is also called NREM Stage 3 sleep.
This stage happens more in the first third of the night.
It is very hard to wake someone when they are in the deep stage of sleep.
What Are the Stages of Sleep?
Sleep used to be divided into five stages and deep sleep was called stage 4.
It is common in people with conditions such as fibromyalgia or chronic fatigue syndrome.
How to Sleep Deeper
There are several reasons that you might not be getting enough deep sleep.
There are not that many ways to sleep deeper at night.
That said, there are some strategies for getting deeper sleep that you’re able to try.
Sleep happens according to acircadianpattern, or your “internal clock.”
You get more deep sleep earlier in the night.
Irregular sleep interferes with the timing and can cause you to get less deep sleep.
To avoid messing up the timing, venture to keep a regular sleep and wake scheduleincluding on the weekends.
Being awake for a long time can enhance your homeostatic sleep drive (pressure for sleep).
In other words, the longer you stay awake, the more you want to sleep.
When you finally do sleep, you may sleep deeper.
This strategy is called sleep consolidation or sleep restriction.
It’s been shown to be an effective way to treatinsomnia.
Be Active During the Day
Exercise and daytime physical activity may help you sleep better.
It’s not clear, however, when you should time physical activity if you want to sleep deeper.
The body is most sensitive to light in the morning and evening.
A supportive mattress and pillows can help confirm you sleep comfortably.
Your room should be dark and quiet.
You may have a sleep disorder.
Treating your sleep disorder can help you return to a normal sleep pattern.
Drink Alcohol in Moderation
Poor sleep quality and insomnia are common side effects of alcohol use disorders.
Check Other Medications
Certain medications may make it difficult for you to sleep.
They may be able to adjust your dose or switch you to a different medication.
Do I Really Need to Sleep Deeper at Night?
People of different agesspend different amounts of time in deep sleep.
For example:
Studies have found people spend less time in deep sleep as they get older.
Adequate sleep is key for both your physical and mental wellness.
The increased blood flow to the muscles that happens during deep sleep helps these processes.
Removing this waste helps your brain process and store memories.
Pain
If you aren’t getting deep sleep it may make chronic pain worse.
When you’re able to sleep deeper, you may feel less pain.
For example,children with untreated sleep disorders(like sleep apnea) will get less deep sleep.
Not getting enough deep sleep interferes with the release of growth hormone which can lead to slower-than-normal growth.
A lack of deep sleep may also increase your risk of developing chronic diseases like heart disease orcancer.
You may have frequentarousalsduring the night or make too many transitions from deep to light sleep.
You may also wake up completely throughout the night.
When you get up in the morning, youmight still feel tired.
Throughout the day, you might feel sleepy or fatigued.
Fitness trackers and similar devices are easy to use and can be used over the long term.
Summary
Finding ways to sleep deeper at night can benefit your overall health.
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