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Getting Deeper Sleep

Sleeping in deep, also known as slow-wave sleep is the type of sleep that lets you get up refreshed. If this doesn’t sound like your typical morning routine There are a few methods to help you improve your sleep quality which are worth a try:

Change the time that you take your sleep
Set a sleep schedule when you have done
Make adjustments to your lifestyle and the environment
Utilize prescription medications that are recommended by your doctor

This article explains how you can get more restful sleep at night and the reasons why deeper sleep is beneficial to your overall mental and physical well-being.

How Is Deep Sleep?

Deep sleep means more sleep with slow waves. This term comes from low brainwaves, referred to as delta waves that the brain generates at this phase of your sleep routine.

Slow-wave sleep is the most deep sleep stage. It is also known as the NREM Stage 3 sleep. This stage occurs more often in the first third the night. It’s extremely difficult to get someone to awaken when they are in a deep sleep stage.

What are the Stages of Sleep?

Sleep was divided into five stages , and deep sleep was referred to as stage 4. In 2007 The American Academy of Sleep Medicine (AASM) changed the classifications for stages of sleep to:

NREM Stage 1
NREM Stage 2
NREM Stage 3
Sleep Sleep

How to Get More Sleep? Nights

There aren’t many ways to sleep better in the night. However, there are certain strategies to help you get better sleep that you can test.

Increase Your Sleep Drive

Being awake for an extended duration can boost your sleep-inducing homeostatic hormones. In other words, the more you are awake the more you’ll desire to fall asleep. If you do finally fall asleep it could be longer.

This method is known as sleeping consolidation, or restraint. It has been proven to be an effective in treating insomnia.

Sleep restriction is utilized as an element of cognitive behavioral treatment to treat insomnia (CBTI) programs. The lack of sleep can cause more sleepy nights.

Keep Track of Your Internal Clock

Sleep is governed by the circadian rhythm, also known as it is your “internal timer.”

You can get more restful sleep later in the night. Insufficiency in sleep can affect the timing of sleep and may result in less sleep.

To ensure you do not mess with the timing, make sure to stick to a consistent wake and sleep schedule, even on weekends.

The morning sun’s rays when you first wake up is also beneficial because natural light signals to the rhythm of your circadian.

Change your behavior and Environment

Certain studies have examined the ways that our habits and surroundings influence sleep however, we’re not aware the full extent to which these influences can help us sleep deeper, in particular.

We know that exercising and physical activities can help us get better sleep however, we’re not certain about the best time to engage in physical exercise if we wish to rest more deeply.

Other habits can assist us in sleeping more deeply in the night. For instance, taking an icy shower or bath about 90 minutes prior to going to sleep and having a cooler room can also help you get a better night’s sleep.

However lights, noise and even warmer temperatures can make it more difficult to sleep more deeply.

Researchers are investigating the possibility that devices emitting electronic patterns and vibrations, sound or light might help promote the quality of sleep.5

One headband or app available that is available claims to enhance sleep through altering the brain’s waves. While it’s been used in the study funded by NASA to study sleep among astronauts, further research is required to prove the effectiveness of this method.

Contact Your Provider about Treatments

Certain drugs and substances can cause you to sleep more This includes:

Desyrel (trazodone) is an old antidepressant, which is commonly used to aid in sleep. It is believed to react with substances produced by allergies (histamines) which can increase the amount of sleep you get.

Marijuana can also improve slow-wave sleep.

Lithobid (lithium) is a treatment used to treat bipolar disorder, might be similar to lithium and can be recommended to help treat sleeping disorders.

Do any sleep medications not Have an effect on deep sleep?

There are other sleep aids that don’t appear to affect deep sleep in any way or the other. These sleep aids are non-benzodiazepine and comprise:

Ambien, Zolpimist, Edluar (zolpidem)
Lunesta (eszopiclone)
Sonata (zaleplon)

Do I really need to sleep better at night?

If you’re finding that you’d like to get deeper sleep but aren’t sure which direction to take or how much deeper sleep you can attain.

People of all ages are able to are able to spend different amounts of time asleep deep. For instance:

Teens and school-aged children must spend 20 or more of sleeping time in deep sleep.
Adults should devote anywhere between 16% and 20% of their sleeping in deep sleep.

Research has shown that people are less likely to spend time in deep sleep as they age. However, males are likely to experience a more dramatic decline in deep sleep as they age, as compared to women.

Why can’t I get a better night’s sleep at The Night?

There are many reasons you aren’t sleeping enough.

A weak sleep drive. The act of taking naps or spending long hours in bed can affect the sleep-wake cycle. It is possible that you lose your ability to fall asleep normal, and as consequence, you could have less restful sleep.

Sleep disorders. Certain sleep disorders may affect your ability to rest more in the night. For instance, those with sleep apnea often stop breathing during sleep and those who suffer from regular limb movements in sleep (PLMS) will involuntarily move their legs when they sleep. These interruptions can affect the quality of sleep, but treating them can help restore normal sleep.

What are the health benefits that come from Deep Sleep?

Insisting on getting enough sleep, which includes deep sleep, is beneficial to both your body and your mind. Sleeping well is essential to both physical and mental health.

Muscle Growth and Repair

When you’re sleeping more deeply in the time of night, the body is able to release growth hormone, a chemical that helps to build and repair tissues.

Growth hormone is essential to allow normal growth in children However, it is also important to the health and performance of adult bodies.

It helps, for instance, to build muscle after exercising and minimizes the effect of stress and wear on your body. The increased flow of blood to muscles in deep sleep aids this process.
Brain Function

Deep sleep is crucial for eliminating of brain debris and removing a protein known as beta-amyloid which has been detected in high levels in the brains of patients suffering from Alzheimer’s.

The removal of this waste aids in the brain process information and stores memories.

Immunity

If you are able to sleep longer this improves the immune system’s function better and helps to replenish energy to the cells of your body.