How to improve my sleep quality and deep sleep time?
Sleep remains one of the most vital components of our mental and physical health, but most of us find it difficult to get a quality night's sleep. It can be extremely stressful to have trouble sleeping at night, have a relaxed mind, or simply feel tired in the morning.
The best part is that there are several methods you can try to increase your sleep quality. But first, let's understand what deep sleep means and how it benefits us.
We'll explore everything you need to know from lifestyle changes to relaxation techniques and even medical treatments to finally get the uninterrupted sleep you deserve. So, grab your favorite cozy blanket, and let's dive in!
What is Deep sleep? How does it benefit us?
Deep sleep, sometimes referred to as slow-wave sleep or non-rapid eye movement (NREM) sleep, stage N3, is an important phase of the sleeping pattern. It is around this stage that the brain generates delta waves, which are slow brainwaves with different amplitudes.
According to the National Institutes of Health (NIH), deep sleep reduces brain responsiveness to external cues, lowers body temperature, and slows the heart rate and breathing. Throughout this phase, your body is also repairing and growing. Deep sleep is the essential stage for the production of growth hormones, which promotes cell regeneration and restoration.
Deep sleep is also necessary for the maintenance of a strong immune system, the retention of memories, and the ability to learn new skills. It usually takes place in the initial phase of the night and occupies around 15-25% of an individual's overall sleep duration.
It helps you control your emotional state, and it's beneficial for overall cognitive and well-being. People who struggle with sleep may struggle with mood, exhaustion or stress.
What happens if your body lacks enough deep sleep?
Poor brain performance: Sleep deprivation can affect memory, concentration, and behavior. It may make it more challenging to focus, think clearly, and act smart.
Increased risk of accidents: Lack of deep sleep increases the chances of accidents, maintaining a proper body balance, or household incidents.
Higher chances of chronic illness: Studies have revealed that people who fail to receive deep sleep are more likely to suffer from excessive body fat, hypertension, diabetes, heart problems, and dementia.
Immune system dysfunction: Getting enough sleep is essential for keeping your immune system in good shape. Lack of deep sleep makes people more susceptible to infection when they come in contact with a virus.
10 Tips for a better sleep
1. Maintaining a regular sleep schedule
Heading to sleep and getting up at a specific time every morning will help control your body's natural circadian rhythms and encourage deeper sleep.
2. Sleep hygiene
Establishing a sleep-friendly environment in your bedroom might help you enjoy a peaceful sleep. The National Sleep Foundation suggests maintaining your bedroom temperature around 60-67°F (15-19°C) for sound sleep.
3. Avoiding caffeine, nicotine, and alcohol
Consuming these stimulants might interfere with your deep sleep; therefore, it's better to avoid them right before bed or have them in the early evening.
4. Regular exercise
Regular exercise during the day, such as brisk walking, jogging, running, HIIT exercises, yoga, aerobics, etc., might contribute to promoting deeper sleep at night. But it's recommended to avoid intense workouts right before bed.
5. Nutrition to support your brain
Melatonin is a hormone that controls the circadian rhythm cycle. Many people assume that taking OTC/synthetic melatonin is the same as their body's own natural melatonin, which it is not. DELTA by BrainLuxury provides the nutrition your brain needs to make its own melatonin. This supports a natural sleep cycle, without throwing off your natural rhythm with synthetic hormones.
6. Having a healthy meal plan
Eating a well-balanced diet that includes meals high in protein and fiber. Researchers have found that eating a diet that is high in sugar, saturated fat and processed carbohydrates can disrupt your sleep.
7. White noise
Using a ceiling fan or white noise device might help filter out external disturbances and encourage deeper sleep.
Using calming, therapeutic essential oils like lavender, cedarwood, or Bergamot might encourage deeper sleep.
9. Eye mask and earplugs
Using a sleep mask or earplugs can assist you in falling asleep faster and for longer periods of time by blocking out noise and lights.
10. Get comfortable
To improve your sleep quality, invest in your surroundings. A few extra bucks on high-quality bedding, pillows, and sheets, could go a long way.
How do you know how much sleep you’re getting?
There are several ways to determine how much deep sleep an individual is getting.
It's also referred to as a polysomnogram. It's a procedure that's conducted in a sleep laboratory where they measure brain activity, eye movement, breathing rate, and other vital signs while you're sleeping. It's considered the most precise method of determining deep sleep patterns.
Actigraphy uses a tiny wearable gadget called an actigraph that is tied to the wrist or ankle to record movement while sleeping. It can give a rough idea of how long you spend in each stage of sleep, including deep sleep.
There are many sleep tracking apps accessible on mobile phones and other gadgets, like OURA & Whoop, that utilize sensing devices to measure mobility and noise during sleep. These applications evaluate the total time spent in various phases of sleep.
It's essential to understand that these techniques might not always be 100% true and detect every stage of sleep. It's advisable to speak with a medical professional if you are having difficulties in your sleeping routine. They may run some tests or other diagnostic procedures to identify the source of your sleeping issues and discuss a suitable treatment program.
In summary, getting better sleep and more deep sleep is a process that requires a holistic approach. It includes creating a comfortable sleep environment, sticking to a consistent sleep schedule, avoiding stimulating activities before bed, limiting screen time, and finding ways to relax before sleep.
Remember that every person is different, so it might take some experimentation to find what works for you. And if you continue to face sleep issues, it's always a good idea to consult a healthcare professional for guidance.
We hope this has helped you on your quest for brain health. If you have any questions about our products, feel free to reach out to our team.