Finding it hard to get a decent bit of shut eye? In this blog we will give you some top tips on how to get more deep sleep at night.
We spend a whole lot of our lives sleeping. While it may just be routine to some, achieving a good deep sleep is very important for your overall health and wellbeing. If you are not achieving adequate levels of deep sleep then you will not be achieving optimal health.
How to get more deep sleep: Our 12 Top Tips
So seen as you are reading this article you are obviously very tired in the morning and feeling like you don't get enough good deep sleep to restore and energise your body for the day.
Want to improve? Here are 10 ways to help you get enough quality deep sleep.
The Levels of Sleep
How well do you sleep? Do you often feel tired during the day, even after a full night's rest? If so, you may not be getting enough deep sleep. Deep sleep is essential for feeling refreshed and rejuvenated, and getting as much of it as possible is important. This blog post will discuss ten tips for getting deep sleep.
- Light Sleep - When you first drift off to sleep, you are in a light sleep. Your eyes move slowly, and your muscle activity decreases.
- REM Sleep - You enter REM (rapid eye movement) about 90 minutes after falling asleep. Your breathing and heart rate increase, and your eyes move rapidly from side to side.
- Deep Sleep - Also known as slow-wave sleep, is a type of non-rapid eye movement sleep that occurs during the third and fourth sleep cycle stages. Deep sleep happens after light sleep. During deep sleep, your body restores and regenerates itself.
Deep sleep is important because it:
Helps your body to recover from the day - Deep sleep helps to repair your muscles and tissues, and it also helps to boost your immune system.
Improves your mood - Getting deep sleep can help improve your mood and reduce stress levels.
Lowers your blood pressure - Deep sleep can help lower your blood pressure and reduce the risk of heart disease.
Reduces stress - Deep sleep can help to reduce stress levels and improve your overall wellbeing.
Boosts your immune system - Deep sleep can help to boost your immune system and reduce the risk of illness.
Increases your energy levels - Deep sleep can help increase your energy levels and overall health.
Our 12 Suggestions for Better Deep Sleep
There are a few things you can do to encourage deep sleep:
1. Wear a Great Pair of Blue Light Glasses before bed at night
If you need to use your computer or enjoy watching netflix before bed, we would highly recommend wearing a pair of blue light glasses before bed.
Blue light is a type of light emitted from electronic screens, such as computers, smartphones, and TVs. This light can disrupt your natural sleep cycle and make it difficult to fall asleep at night.
The positive effects of blue light are that it can improve your mood and increase your alertness during the day. The negative effects of blue light are that it can disrupt your sleep cycle and make it difficult to fall asleep at night.
Blue light glasses filter out blue light, thus allowing you to sleep better at night, and wearing blue light glasses before bed can help to improve your deep sleep and overall sleep quality.
Alternatively, you could Avoid using electronic devices for at least one hour before bed. Of course this is hard when we live in an electric world and blue light glasses will do the trick!
We would also recommend you dim the lights in your bedroom before bedtime. You can use a dimmer switch to achieve this.
2. Establish a regular sleep schedule and stick to it as much as possible
Going to bed and waking up at the same time each day, even on weekends, will help regulate your body's natural sleep rhythm and make it easier to fall asleep and stay asleep.
3. Keep a cool, comfortable environment in your bedroom
Keep your bedroom temperature cool (between 60-67 degrees Fahrenheit is ideal) and use breathable bedding. You should also make sure that your bedroom is dark and quiet.
4. Make sure your mattress and pillows are comfortable
Invest in a good-quality mattress and pillows that will support your body and help you stay comfortable throughout the night.
5. Limit noise exposure in your bedroom
A white noise machine or earplugs will block out any unwanted noise.
6. Avoid caffeine and alcohol before bed
You can avoid caffeine (including coffee, tea, and soda) and alcohol for at least six hours before bedtime.
7. Exercise regularly
This means getting at least 30 minutes of moderate-intensity exercise on most days of the week.
Exercise can help to improve your sleep quality by reducing stress levels and promoting deep sleep.
8. Make sure you get enough sunlight during the day
You can spend time outside in natural light during the day. This will help to regulate your body's natural sleep rhythm.
9. Relax before bed with deep breathing or meditation
You can also try guided meditation. For this practice, start deep breathing for a few minutes, then close your eyes and focus on your breath. Try to clear your mind and focus on the present moment.
See more: How to sleep better with anxiety
10. Avoid working or using electronic devices in bed
The light from electronics can interfere with your body's natural sleep rhythm. When you can, unplug before bed.
This includes working on your laptop in bed, watching TV, and scrolling through social media.
If you can't do this - use a pair of blue light glasses before bed.
11. Write down any worries or stresses before bed to clear your mind
Starting a journal or making a list of things that are stressing you before bed can help clear your mind and allow you to relax.
12. Practice good sleep hygiene overall
This means following the tips above and maintaining a healthy lifestyle. This includes eating a balanced diet, managing stress levels, and getting regular exercise.
Getting deep sleep is essential for feeling refreshed and rejuvenated. This blog post has discussed ten tips for getting deep sleep. Following these suggestions can encourage deep sleep and improve your overall health!
There you have it! Our 12 top tips for deep sleep. Following these suggestions can encourage deep sleep and improve your overall health. Remember that blue light glasses should be worn by anyone who will be exposed to artificial light during the hour before their bedtime.