How to get more deep sleep? A sleep clinic’s guide

We often hear from patients wondering how to improve their sleep quality. One key aspect many are curious about is deep sleep. Let's dive into why deep sleep matters and how you can get more of it.

What is deep sleep? 

Deep sleep, also known as slow-wave sleep, is the third stage of non-REM sleep. It's a fascinating phase where your brain waves slow down to what we call delta waves. During this time, your blood pressure drops, your breathing rate decreases, and your muscles relax completely. It's like your body's own restoration mode! ^[1]

(If you want to learn more about sleep cycles, check out this article)

The deep sleep stage isn't just about feeling rested. It's when your body performs crucial maintenance ^[2]:

• Physical recovery and growth

• Immune system boosting

• Memory consolidation

• Cognitive performance enhancement

Why deep sleep matters

Research has show that not getting enough deep sleep can lead to serious consequences:

• Increased risk of hypertension and diabetes ^[3]

• Impaired glucose metabolism ^[4]

• Decreased cognitive function ^[5]

• Weakened immune response ^[6]

Adults typically need about 15-25% of their total sleep time in deep sleep. So if you're aiming for 8 hours of sleep, that's roughly 1.5-2 hours of deep sleep.

Don't worry if you're not hitting that target every night. Sleep needs can vary from person to person, and even from night to night. ^[7]

Strategies to improve your deep sleep

Before we dive into strategies, it's important to understand that you can't simply will yourself into getting more deep sleep. Our bodies regulate sleep stages naturally, and there's no direct way to increase deep sleep on demand.

However, you can create conditions that are more conducive to quality sleep overall, which may help increase your deep sleep time. Here are some evidence-based strategies:

Optimize your sleep schedule

Consistency is key when it comes to sleep. Try to go to bed and wake up at the same time every day, even on weekends. I know, it's tempting to sleep in on Saturdays, but keeping a consistent schedule helps regulate your body's internal clock, or circadian rhythm. This can lead to better sleep quality overall, including more deep sleep. ^[8]

Create a sleep-conducive environment

Your bedroom should be your sleep sanctuary. Studies show that a cool room temperature, between 60-67°F (15-19°C), promotes deeper sleep. Darkness is crucial too - even small amounts of light can disrupt your sleep cycles. Consider investing in blackout curtains or a sleep mask. And if outside noise is an issue, a white noise machine can help create a consistent, soothing sound environment. ^[9]

Mind your exercise timing

Regular exercise is great for sleep, but timing matters. Research suggests that finishing vigorous exercise at least 3 hours before bedtime is best for optimal sleep quality. Exercise raises your core body temperature and releases endorphins, both of which can interfere with sleep if they happen too close to bedtime. But don't let that discourage you from being active - regular exercise during the day is strongly associated with better sleep at night. ^[10]

Be mindful of diet and drinks

What you eat and drink can have a big impact on your sleep. Try to avoid large meals close to bedtime, as digestion can interfere with falling asleep. Caffeine is a stimulant that can stay in your system for hours, so it's best to cut it off in the early afternoon. And while alcohol might make you feel sleepy at first, it actually disrupts your sleep architecture, reducing the amount of restorative deep sleep you get. ^[11]

Manage stress

Chronic stress is a major sleep disruptor. When you're stressed, your body produces cortisol, often called the "stress hormone." High cortisol levels can make it difficult to fall asleep and can reduce the amount of deep sleep you get. Consider incorporating stress-reduction techniques into your daily routine. This could be meditation, deep breathing exercises, yoga, or even just taking a few minutes to unwind with a book before bed. ^[12]

Limit blue light exposure

In our modern world, we're surrounded by screens that emit blue light. This type of light can suppress the production of melatonin, the hormone that helps regulate your sleep-wake cycle. Try to avoid screens for at least an hour before bed. If that's not possible, consider using blue light blocking glasses or adjusting the settings on your devices to reduce blue light emission in the evening. ^[13]

Address underlying sleep disorders

Sometimes, difficulty getting enough deep sleep can be a sign of an underlying sleep disorder. Here are just two examples: 

Sleep apnea

This condition, characterized by repeated pauses in breathing during sleep, can severely disrupt your sleep architecture. Each time your breathing pauses, it can pull you out of deep sleep, preventing you from getting the restorative rest you need. If you or your partner notice loud snoring, gasping, or choking sounds during sleep, it's worth getting checked for sleep apnea. ^[14]

(Learn more about sleep apnea here)

Insomnia

While insomnia is often associated with difficulty falling asleep, it can also involve trouble staying asleep or waking up too early. This can cut into your deep sleep time, as deep sleep predominantly occurs in the first half of the night. ^[15]

If you suspect you might have a sleep disorder, it's important to consult with a sleep specialist. Proper diagnosis and treatment of sleep disorders can significantly improve your overall sleep quality, including increasing your deep sleep time.

Remember, while these strategies can help improve your sleep environment and habits, everyone's sleep needs are unique. It may take some time and experimentation to find what works best for you. If you're consistently having trouble with sleep, don't hesitate to reach out to a sleep specialist. We're here to help you achieve your best sleep and wake up feeling refreshed and ready to take on the day.