Our Top 4 Tips for How To Get More Deep Sleep

Written by Nicholas Crusie — January 19, 2022

Our Top 4 Tips for How To Get More Deep Sleep

As a human being, you spend about a third of your life either sleeping or attempting to. It is no secret that a proper sleep schedule is an essential habit. Getting the correct amount of high-quality sleep can significantly impact how you feel and the way you go about your day.

Of course, it’s reasonable for you to have some questions about how you can achieve a more profound, deep sleep. However, you might be unsure of where exactly you should start.

Today, you are going to learn everything you need to know about how you can get more deep sleep. Afterward, we will answer your questions about what some characteristics of deep sleep are and why getting this type of sleep is so valuable. And finally, you will get all of our very best tips on how you can actually get more deep sleep with your bedtime routine.

At CordaRoy’s, we believe in crafting high-quality products that will last you a lifetime—and support you in your endeavors to get a night of better, deeper sleep.

Continue reading to learn more about getting enough deep sleep today.

What Exactly Is Deep Sleep?

In order to understand why you need to get deep sleep, you first need to comprehend what "deep sleep" actually refers to.

This is technically the third stage in your sleep cycle. It is preceded by two stages of lighter sleep. We spend somewhere between 20 to 25% of the time we are asleep in the deep sleep stage. 

When you are in the deep sleep stage, your muscles experience growth, and tissues repair themselves. In addition, cellular repair has the opportunity to occur. Your heart rate decreases, breathing slows, and body temperature lowers. 

That’s not all, however; deep sleep is when the delta brain waves, which signal relaxation, begin to occur. This second stage of sleep is centered around restoring your body. 

When you are in this phase of sleep, you will experience a drop in blood pressure, and in addition, the brain can flush out toxins through the cerebrospinal fluid. However, blood flow will increase to your muscles. This is also when the human growth hormone gets released. This phase of the sleep cycle is when about 75% (and up to 85%) of the total growth hormone in a day gets secreted. 

Therefore, the importance of this particular sleep cycle simply cannot be understated. You might have also heard this sleep stage referred to as simply “slow-wave sleep.” 

Each slow wave still has a relatively high amplitude. They also have a frequency of under 1 Hz. This is different from Rapid Eye Movement (REM sleep cycle), which is characterized by flurried eye movements behind the lid.

What Are Some Characteristics of Deep Sleep?

You might be curious what some of the defining characteristics of the deep sleep phase of your sleep cycle are. We’re here to answer that question and give you the information that you need to know about the stages of sleep.

First, during deep sleep, you will experience the consolidation of memories. During the sleep cycle, a variety of things occur with both your body and mind. This is just one of them. In addition to this, a high arousal threshold is characteristic of deep sleep.

Next, the EEG will reveal that there are delta waves during this phase which will have a low frequency yet a high amplitude. Lastly, a presumed restoration of both your brain and your body occurs in this phase of sleep.

Why Is Getting Deep Sleep Important?

There are benefits of deep sleep, and therefore, a variety of different reasons why it is an extremely important part of the sleep cycle.

Let’s dive into why:

Getting deep sleep is critical; when you are in a deep sleep, your brain has the opportunity to consolidate new memories. 

This process often gets referred to as simply “sleep-dependent memory processing.” In other words, if you have insomnia (or similar sleep disorders), you could have an impaired ability to consolidate memories. Therefore, you could perform inefficiently compared to others that are also performing memory tasks. 

That’s not all. In addition to this, declarative memory also experiences improvement during your slow-wave sleep. It’s clear that deep sleep is a necessity, and one of the best things that you can do for your body is to ensure that you are getting it. 

A lack of deep sleep may also increase the likelihood of stroke, diabetes, and even heart disease.

How Can I Get More Deep Sleep?

Now it is time to discuss how exactly you can get more deep sleep.

Continue reading to learn more about our best tips that will help you get a deep sleep that your body needs and deserves. 

Tip #1: Don’t Skimp On Sleep Time

If you want to find a way to get a night of better, deeper sleep, the most important thing that you can do is be sure that you have the right amount of time to sleep. That’s right: the most important ingredient to getting deep sleep is actually giving yourself ample time to catch some zzz’s. 

If you feel that you are not getting a sufficient amount of deep sleep, it is usually because you are not getting enough sleep in the first place. Therefore, it is important that you plan your nighttime routine accordingly—and give yourself an ample amount of time to get situated, fall asleep, and actually sleep, too.

If you find that you are struggling to fall asleep, it is possible that you are struggling with a condition called insomnia. Don’t panic if you feel that you have insomnia; it is relatively common.

What Is Insomnia?

Insomnia is when you have a difficult time actually falling asleep or have trouble staying asleep. Alternatively, you might have insomnia if you wake up too early and are unable to fall back asleep. If you are curious to learn more about insomnia, you can always ask your doctor for more information. They can also help you figure out if you have it. 

If you don’t have insomnia, then your first step towards a deeper sleep is going to be to actually give yourself time to sleep. This means that you will need to stop scrolling through your phone earlier, and when it’s time for lights out, you actually stick with it. As long as you do that, you will be all set. 

If you are struggling to fall asleep and have provided yourself with an ample amount of time to snooze and don’t have insomnia, you can always reach out to a doctor to ask for some of their suggestions. 

Tip #2: Avoid Blue Light

Overall, it is essential to limit blue light exposure one hour before bed. Artificial blue light from electronic devices can disrupt your melatonin production and decrease your total sleep time as well as the quality of sleep.

Replace that screen time with quiet activities like reading or a zen meditation to help you get as much deep sleep as you require.

Additionally, cut out nicotine, alcohol, and caffeine (yes, including coffee and chocolate) before bed. 

Tip #3: Consider Adding Movement To Your Routine If You Don’t Already

It is suggested that you include movement in your daily routine to make sure you get enough hours of sleep. Exercise can potentially increase or even consolidate deeper sleep. Some potential activities that you can try include swimming, running, or jogging—anything to get your heartbeat up.

You can also plan your exercise time according to your body’s needs. For instance, if you often struggle with insomnia, you should prioritize exercising earlier in the day instead of before you go to bed. Again, if you have any questions, you can reach out to a trusted doctor. 

Tip #4: Make Sure Your Sleep Space Is Comfortable

Lastly, you should also make sure that your sleep space is comfortable—wherever that may be. This means getting pillows that are supportive, cozy, warm blankets, and that your bed itself is comfortable. 

If you have noticed that you are still having difficulty sleeping—and getting that deep sleep you desire—despite giving yourself enough time to sleep and exercise, you can always make sure your sleep space is up to par, too. 

A Good Night's Sleep Is a Dream

If you are ready to unlock the best deep sleep of your life, it’s time that you get CordaRoy’s. CordaRoy’s has all of the essentials that you need to curate a relaxing, comfortable sleep environment.

From pillows to cozy blankets to convertible chairs and more, if you want to get a comfortable, deep sleep, CordaRoy’s has what you are looking for. 


SOURCES: 

We spend about one-third of our life either sleeping or attempting to do so | National Library of Medicine  

Stages of Sleep: Deep Sleep | Sleep Association

Insomnia - Symptoms and causes | Mayo Clinic 

Blue light has a dark side | Harvard Health