What Actually Is Deep Sleep and How Can We Get It Every Night?

If you ever wake up feeling exhausted, groggy or lethargic, there’s a chance that you’re not getting enough sleep.

Sleep is so important for our bodies and our minds. If you don’t get enough sleep, your body will start to act up. It can cause stress, anxiety, skin breakouts, a weakened immune system… you name it, a lack of sleep can cause it.

It’s really tough to know if we’re resting enough at the moment. Our bodies are so out of whack, having been in and out of lockdowns for the past two years and now, we’re being overstimulated by all the catch ups and last minute celebrations before the Christmas break.

We might not be getting our usual amount of sleep, but it’s important to be getting deep sleep for at least a few hours each night. Deep sleep, also called slow-wave sleep, is the term used to define stage three and four of your sleep cycle.

It’s when your heart rate and breathing are at their lowest, your brain waves slow down, and your muscles and eyes relax. Deep sleep is known known to be the restorative phase of sleep, when your body repairs tissues, strengthens its immune system and is the vital link needed to wake up feeling refreshed.

So, if you’re someone who gets their eight hours and still wakes up tired, this is where you’re lacking in shut-eye. But don’t fret, we’ve got some tips to help you get that deep sleep.

Here are five ways to encourage your body into that deep sleep goodness, according to sleep expert Gary Ginsberg:

Stick to a Sleep Schedule

Simply put, an irregular bedtime routine doesn’t do you any favours. If you have a habit of falling asleep early one night then going to bed at 2:00 am the next night, only to fall asleep at midnight the night after, you most likely will struggle to hit those deep notes. Implementing a sleep schedule will help your body understand when it’s time to wind down at night and thus support your body’s internal clock.

The takeaway: go to bed and get up at the same time every day, and try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour.

Wind Down the Right Way

Spending the hours leading up to bedtime bingeing Netflix or mindlessly scrolling social media often results in getting less sleep. In the 60 minutes before bed, you should go analog and avoid any screen that emits a blue light, which your brain reads as sun. Encourage mindfulness with activities such as reading, listening to relaxing music, light stretching or taking a warm bath or shower. The key is to keep your routine consistent to help your mind associate the routine with sleep and set you up for a productive next day.

Pay Attention to What You Eat and Drink

Going to bed hungry or very full will create discomfort and keep you up. In particular, avoid heavy or large meals within a couple of hours of bedtime, in addition to nicotine, caffeine and alcohol. The stimulating effects can take hours to wear off and can wreak havoc on the quality of sleep — even if you’re able to fall asleep after a few glasses of wine or a coffee, it can disrupt your deep sleep. Studies have also shown that a greater intake of fibre can result in more time spent in the stage of deep sleep.

Listen to White and Pink Noise

Sound plays an important role in your ability to fall and stay asleep. Try using white noise to block any sound that may be keeping you from falling and staying asleep, or for those looking to increase deep sleep listen to pink noise. Pink noise represents calming nature sounds like steady rainfall or waves crashing on a beach. This type of noise has been found to increase deep sleep and improve memory in older adults.

Set Your Bedroom Up For Sleep

Creating a room that’s ideal for sleeping often means a cool, dark and quiet space. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. On your nightstand, use low light bulbs and avoid using electronic devices.