a woman sleeping deeply in her bedroom

5 ways to increase deep sleep for better brain health 🧠 💪

We'll be honest, improving deep sleep is not always an easy fix. There are, however, some fundamental things you can do to help your brain find its natural 'deep sleep' grooove to help you thrive, mentally and physically. 

Before we start, you might be wondering what deep sleep is and why scientists say it's so important to get better deep sleep?! For the long version, check out our recent blog here

For the short version, you can read on for all things sleep improvement! Deep sleep, also known as slow-wave sleep, is our third non-rapid eye movement sleep stage[1]. If you were hooked up to an electroencephalogram (EEG), you'd see lengthy, slow electric waves called delta waves (see what we did there with our product name?!). 

Deep sleep (and therefore ways to improve sleep) is essential as it is responsible for everything from memory [2] and motor skills to repairing tissue, muscles, and your immune system [3]. AKA, that sweet deep sleep is pretty influential, right? Read on for five ways to increase how much deep sleep you're getting...

Practice Sleep Hygiene: Restful routines 

Making sure you set yourself and your environment up for success could be an easy win to increase deep sleep and improve sleep quality, you may find you fall asleep quicker too. 

Best-practice sleep hygiene is having a set daily routine to keep your circadian rhythm at its optimum, such as waking and sleeping at the same time each day, and making sure you are exposed to natural light in the morning [4]. This will help your body regulate melatonin levels naturally, so you feel you can step away from OTC melatonin pills. 

It's also helpful to avoid the doom-scrolling right before bed and try to wind down your mind away from blue-light screens and devices [5]. Physically speaking, the saying "clear space, clear mind" applies to sleep, too. Try to ensure a cozy and comfortable bedroom with no distractions or interruptions at night. A restful environment goes a long way when searching for dreamland.

Fuel your body: A 'Diet' for drowsiness  

Food can be one of life's natural remedies for deep sleep. It's worth saying that nutritional needs vary between people; everyone is different. However, feeding your body with healthy, brain-nutrient-rich foods is an excellent step to take. For example, things like omega-rich fish, inflammation-busting turmeric, and antioxidant-rich veggies may help give you the fuel your brain needs to work more efficiently and effectively [6]

Why? Research shows these things help your gut, and further research has speculated that your gut's microbiome may help regulate brain behavior, with the microbiota-gut-brain axis affecting your sleep cycle [7]. In theory, eating a nutrient-dense diet alongside pre and probiotic fibers such as chicory root, kefir, and kimchi, could help you increase your deep sleep and regulate your rem cycle. 

Laying off the caffeine six hours before bed [8] and avoiding alcohol before sleep will also help your body focus on getting some Zzzs! *puts down wine and picks up herbal tea*

Move your body: Exercise your way to deep sleep 

Wondering what else you can do to increase both REM and deep sleep? Exercise! 

If you’re struggling with sleep, it doesn’t take a neuroscientist to predict that you’ll probably be feeling tried and groggy. Although exercise may be last on your list, it’s worth moving it up the to do list to avoid the sleep and exercise vicious cycle [9]. Not enough exercise > poor sleep > poor sleep > no motivation to exercise. The cycle continues! 

Talking of cycling, or running for that matter, research has shown that moderate-intensity aerobic exercise (otherwise known as anything that gets you out of breath with your heart pumping 🥵) can decrease the severity of sleep disorders,  improve sleep quality and decrease sleepiness in the daytime. 

Watch out; intense exercise before bedtime can increase your heart rate and make it harder to drift off [10]. If you’re looking to wind down before bed, maybe stress-reducing yoga is your answer 🧘.

Mindful Moments: Don’t overthink it!

Mindfulness has hit the mainstream, and although you may feel some aspects are gimmicky, taking a moment to yourself can help you decompress and begin to get into that sleep zone. 

Meditation may help reduce stress and anxiety by allowing the brain to just be, leaving conscious thinking behind and helping you feel calmer and relaxed [11]. 

If you really can’t sleep (maybe because you’ve not tried DELTA yet…), try not to put too much pressure on yourself to nod off. Instead, you can try to remove yourself from your bed and partake in a restful activity such as meditation or reading your least favorite book, away from screens and devices. Hopefully, this will help your brain power down for the night.

Fuel your brain: Let us help you with DELTA BrainLuxury™ ;)  

We may sound biased, but we strongly believe that if you give your brain the key nutrients it needs, it should be best placed to help you increase your deep sleep and energy levels - without artificial melatonin or OTC sleep aids.

Beyond your diet, science can help increase your amount of quality deep sleep. Drinking ​​DELTA BrainLuxury™ close to bedtime may help you to fall asleep faster, stay asleep longer and get more deep sleep, so you wake up refreshed and ready for the day.  

How does it work? DELTA is a delicious drink made from a formula of amino acids [12], glycine [13] and tryptophan, essential fatty acids [14], and vitamins [15] that help you stimulate your natural melatonin and serotonin production. The ingredients work together to recalibrate your sleep cycle, increase your amount of deep sleep and promote quality sleep. Here, we’ve given a full rundown of the ingredients and their individual roles for a good night's sleep. 

DELTA is not a sleeping agent. Think of ​​DELTA BrainLuxury™ as a natural alternative product with nutrients and other ingredients that trigger your natural sleep. Natural because your brain does the work so that you can relieve yourself of artificial melatonin supplements and side effects [16]. It is a product with nutrients and other ingredients that trigger your sleep. 

Want to try it for yourself? Curiosity and intrigue beforehand are totally justified, so check out our customers’ satisfaction scores, and you can even try DELTAs 5 box with a 14-day-money-back-guarantee to experience sleep in a bottle!

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We hope this has helped you on your quest for good sleep. If you have any questions about our products, feel free to reach out to our team.

A drink called DELTA by BrainLuxury that helps promote deep sleep 

The information Brainluxury provides is for educational and informational use only. The information is not intended to be used by the customer for any diagnostic purpose and is not a substitute for professional medical advice. You should always seek the advice of your physician or other healthcare providers with any questions you may have regarding diagnosis, cure, treatment, mitigation, or prevention of any disease or other medical condition or impairment or the status of your health.
References: 
[1]  Brain neural patterns and the memory function of sleep  | National Library of Medicine https://pubmed.ncbi.nlm.nih.gov/34709916/ 
[2] Mechanisms of systems memory consolidation during sleep | National Library of Medicine https://pubmed.ncbi.nlm.nih.gov/31451802 
[3] Effects of sleep and circadian rhythm on the human immune system | National Library of Medicine | https://pubmed.ncbi.nlm.nih.gov/20398008/ 
[4] Brain Basics: Understanding Sleep | National Institute of Neurological Disorders | https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep 
[5] Bedtime mobile phone use and sleep in adults | https://pubmed.ncbi.nlm.nih.gov/26688552/ 
[6] The Effects of Dietary Nutrition on Sleep and Sleep Disorders | https://pubmed.ncbi.nlm.nih.gov/32684833/ 
[7] The Microbiota-Gut-Brain Axis | https://pubmed.ncbi.nlm.nih.gov/31460832/ 
[8] Effects of caffeine on sleep and cognition | https://pubmed.ncbi.nlm.nih.gov/21531247/ 
[9] The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/ 
[10] Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis | National Library of Medicine | https://pubmed.ncbi.nlm.nih.gov/30374942/ 
[11] Tryptophan-enriched cereal intake improves nocturnal sleep, melatonin, serotonin, and total antioxidant capacity levels and mood in elderly humans |  https://pubmed.ncbi.nlm.nih.gov/22622709/ 
[12] The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials | https://pubmed.ncbi.nlm.nih.gov/30575050/ 
[13] The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/ 
[14] Differential Effects of DHA- and EPA-Rich Oils on Sleep in Healthy Young Adults: A Randomized Controlled Trial | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7830450/ 
[15] Exploring The Effect of Vitamin C on Sleep Deprivation Induced Memory Impairment | ResearchGate | https://www.researchgate.net/publication/272817400_Exploring_The_Effect_of_Vitamin_C_on_Sleep_Deprivation_Induced_Memory_Impairment 
[16] Melatonin: What You Need To Know | https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know