Everyone wants to have better quality sleep, however, one often overlooked the aspect of sleep is deep sleep which is essential to your overall health.
Deep sleep occurs when your brain waves are at the lowest frequency. At this point, your breathing will slow down significantly and your muscles will completely relax. This deep sleep is also known as delta wave sleep which occurs after NREM sleep. One of the reasons why deep sleep is so essential is because it is the most restorative type of sleep that you will have. This means that during this period, your body’s energy levels will be naturally recharged, your muscles will receive more blood, your tissues will become repaired and there will even be the natural release of HGH (human growth hormone). All of these things will result in the rejuvenation and repair of your brain and entire body.
When it comes to the amount of deep sleep that you require, that number depends on your age. However, generally speaking, 20% of your sleep time should be spent in a deep sleep. During this type of sleep, your body doesn’t move much and it is very challenging to wake up. If a person is in deep sleep and there are external stimuli, they are much less likely to respond to that stimuli or wake up easily. More deep sleep means that you’ll wake up feeling refreshed and re-energized for the new day.
Unfortunately, not very much is known about deep sleep and there isn’t much research on how you can get more of this type of sleep. However, what is known is that you can get more deep sleep by improving how soundly you sleep. We will now look at a few tips for doing just that.
- Optimum Room Temperature
It is no secret that the temperature of your room affects the quality of your sleep. If the bedroom is too hot or cold, then you will have difficulty sleeping. As a result, you should strive to keep your bedroom temperature between 60 – 67 degrees which is the ideal temperature for sleeping. Cooler rooms are better for sleep since they actually help to lower your temperature which typically happens when you start to fall asleep.
- Get Rid Of Distractions
Another deterrent to sleep is when there are distractions such as a lot of light or noise. So, you should get rid of these distractions as much as possible. For example, you should put your phone on silent so the noises from your notifications won’t wake you up. Also, it is best to pull your curtains or blinds to block out the light and blackout shades are very effective at doing so. If there is a lot of noise outside that you don’t have any control over, then you should use a white noise machine or put on relaxing sounds so you can relax and block out external sounds.
- Don’t Drink Coffee Or Alcohol
One of the most common reasons many people spend the night tossing and turning is because they drank too much coffee or caffeine or alcohol before bed. These substances greatly affect your quality of sleep and can even keep you up. Even though alcohol may put you to sleep, it usually wears off and then you wake up during the night, which actually interrupts your deep sleep.
- Make Sure You’re Comfortable
Lastly, it is important that you make yourself as comfortable as possible in order to sleep better. This means that you should buy a great mattress, read these Sleep Number mattress reviews to find one that is right for you and will definitely help to improve the quality of your sleep.