THE IMPORTANCE OF DEEP SLEEP
Your Key to Restorative Rest
In our busy lives, sleep often takes a backseat. Yet, one crucial aspect of sleep that deserves our attention is deep sleep.
Let’s look at what deep sleep is, why it is essential to leading a balanced and happy life, and how you can ensure you are getting enough of it for optimal health and well-being.
Table of Contents
What Is Deep Sleep
Deep sleep, also known as slow-wave sleep (SWS) or delta sleep, is a stage of sleep characterized by slow brain waves and minimal muscle activity. It is the stage where your body and brain undergo vital restoration and repair processes, essential for overall health and cognitive function.
According to Dr. , deep sleep happens during sleep stage 3 of non-REM (non-rapid eye movement) sleep. For sleep to be considered deep, Dr. Singh says that brain waves “need to have a frequency of 0.5 to 2 Hertz and they must make up at least 6 seconds of a 30-second window.” This is the period of sleep when our brain waves are at their slowest frequency, but highest amplitude.
So yes, deep sleep is a science and a state of sleep, during which our bodies strengthen bone, tissues, muscles, and our immune system.
How Much Deep Sleep Do We Need
On average, adults should aim for around 20% of their total sleep time to be spent in deep sleep. This translates to roughly 1.5 to 2 hours of deep sleep per night for most adults, based on 7.5- to 10-hour sleep nights.
The first deep sleep stage typically starts about an hour after you fall asleep. It is the sleep stage when it may be really hard and uncomfortable to wake up.
Your body, being the amazing machine that it is, regulates the amount of deep sleep you get, based on your current needs. Someone who naps a lot, may spend less time in deep sleep than someone who is currently sleep-deprived. It has also been noted that older people spend more time in stage 2, than in deep sleep, the more they age.
What Happens If We Don't Get Enough Deep Sleep
Insufficient deep sleep can have various negative effects on both your physical and mental health.
Dr. Daniel Murrell even states that “not getting enough [deep sleep] may contribute to some health conditions, including heart disease and Alzheimer’s disease.” This is dye to deep sleep supporting memory functions, growth, and cell regeneration. When an individual lacks deep sleep, those processes are halted and can lead to larger, long-term, ailments.
For most people, the short-term effect of lack of deep sleep include:
- Impaired cognitive function and memory consolidation
- Increased risk of obesity and metabolic disorders
- Weakened immune system (the risk of getting sick quicker, and staying sick longer)
- Mood swings and irritability
- Higher susceptibility to stress and anxiety
What are the 4 signs of insufficient deep sleep?
Are you wondering whether you are getting enough deep sleep?
Some signs that you may not be getting enough deep sleep include:
- Feeling tired and groggy upon waking up, as if you slept but are not feeling rested
- Difficulty concentrating and focusing during the day
- Increased cravings for unhealthy foods
- Persistent feelings of fatigue and lethargy, not having the energy required for regular tasks
5 Main Benefits Of Deep Sleep
Deep sleep is crucial for leading a healthy lifestyle, both physically and mentally. Here are the main benefits of spending around 20% of 7+ hours of nightly sleep, in deep sleep:
- Memory consolidation: It is during deep sleep phases that your brain solidifies memories and information learned during the day.
- Physical recovery: During deep sleep, your body releases the hormones it needs to support muscle growth and repair, and boosts overall physical recovery.
- Immune function: Deep sleep plays a vital role in strengthening the immune system, helping your body fight off infections and diseases, sometimes before they even begin.
- Glucose regulation: During slow-wave sleep, the body regulates its glucose and overall metabolism.
- Information consolidation: During deep sleep, your brain has time to make the connections to understand and process the information it received during the day and did not have time to process. Rest is paramount for your brain to strengthen its synapses, networks, and points of communication.
Sleep Disorders Related To Deep Sleep
Certain sleep disorders can disrupt deep sleep, including:
- Sleep apnea: Characterized by pauses in breathing during sleep, leading to fragmented sleep and reduced deep sleep.
- Insomnia: Difficulty falling or staying asleep, which can prevent adequate time spent in deep sleep.
Both of those sleeping disorders can have a dramatic effect on your rest and ability to lead a productive lifestyle. It is important to find ways to tackle those disorders, which can often be treated at home, perfectly naturally.
In this article, we give you ways to treat insomnia naturally.
5 Tips For Improving Deep Sleep
If you often wake up feeling unrested, you may be lacking deep sleep. Here are 5 tips for improving deep sleep and leading a happier, more balanced, life as a result:
- Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a Relaxing Bedtime Routine: Wind down before bed with activities like reading or gentle stretching to signal to your body that it’s time to sleep. A warm bath at least an hour before bedtime is also recommended to induce slow-wave sleep
- Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows.
- Limit Screen Time Before Bed: The blue light emitted by screens can disrupt your sleep cycle and trick your body into thinking it is daytime, so avoid electronic devices at least an hour before bedtime.
- Watch Your Diet and Exercise: Avoid heavy meals, caffeine, and vigorous exercise close to bedtime, as they can interfere with sleep quality. It is recommended to eat fiber-rich meals before bed, to induce deep sleep
References
- National Sleep Foundation. (2024). How Much Deep Sleep Do You Need?. Retrieved from https://www.sleepfoundation.org/stages-of-sleep/deep-sleep
- National Sleep Foundation. (2024). How To Get More Deep Sleep: Tips For A Restful Night. Retrieved from https://www.sleepfoundation.org/stages-of-sleep/how-to-get-more-deep-sleep
- Healthline. (2023). What Is Deep Sleep And Why Is It Important. Retrieved from https://www.healthline.com/health/deep-sleep
- National Library of Medicine. (2018). Slow-Wave Sleep: From The Cell To The Clinic. Retrieved from https://pubmed.ncbi.nlm.nih.gov/29490885/
FAQ
Most frequent questions and answers
Deep sleep, also known as slow-wave sleep (SWS) or delta sleep, is a stage of sleep characterized by slow brain waves and minimal muscle activity. It’s a crucial phase of sleep for physical and mental restoration.
On average, adults should aim for around 20% of their total sleep time to be spent in deep sleep. This typically translates to approximately 1.5 to 2 hours of deep sleep per night for most adults.
Insufficient deep sleep can lead to a range of negative effects, including impaired cognitive function, weakened immune system, increased risk of metabolic disorders, and mood disturbances such as irritability and anxiety.
Signs of insufficient deep sleep include feeling groggy upon waking, difficulty concentrating during the day, increased cravings for unhealthy foods, and persistent feelings of fatigue.
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What exactly is deep sleep?
Deep sleep, also known as slow-wave sleep (SWS) or delta sleep, is a stage of sleep characterized by slow brain waves and minimal muscle activity. It's a crucial phase of sleep for physical and mental restoration.
How much deep sleep do we need each night?
On average, adults should aim for around 20% of their total sleep time to be spent in deep sleep. This typically translates to approximately 1.5 to 2 hours of deep sleep per night for most adults.
What are the consequences of not getting enough deep sleep?
Insufficient deep sleep can lead to a range of negative effects, including impaired cognitive function, weakened immune system, increased risk of metabolic disorders, and mood disturbances such as irritability and anxiety.
What are some signs that I may not be getting enough deep sleep?
Signs of insufficient deep sleep include feeling groggy upon waking, difficulty concentrating during the day, increased cravings for unhealthy foods, and persistent feelings of fatigue.
Are there any sleep disorders related to deep sleep?
Yes, certain sleep disorders can disrupt deep sleep, including sleep apnea, characterized by pauses in breathing during sleep, and insomnia, which involves difficulty falling or staying asleep, both of which can prevent adequate time spent in deep sleep.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
