Adults only (18+)

How to Get More Deep Sleep: Strategies for Restorative Rest

Deep sleep is a crucial stage of the sleep cycle that supports physical restoration, memory consolidation and overall health. Many people struggle to get enough deep sleep, which can leave them feeling tired or unfocused despite getting enough total sleep. Fortunately, there are effective ways to increase your deep sleep and improve sleep quality.

Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock and promotes balanced sleep cycles, including more deep sleep. Irregular sleep patterns can disrupt your natural rhythm and reduce the amount of restorative deep sleep you get.

Create a Sleep-Friendly Environment

Keep your bedroom cool, quiet and dark to encourage uninterrupted sleep. A comfortable mattress and pillows that support your preferred sleeping position also help you stay in deep sleep longer. Consider blackout curtains and white noise machines if needed.

Limit Exposure to Screens Before Bed

Blue light from phones, tablets and computers can suppress melatonin production and interfere with sleep architecture, including deep sleep. Avoid screens for at least an hour before bedtime or use blue light filters.

Engage in Regular Physical Activity

Moderate exercise during the day has been shown to increase deep sleep duration. Avoid vigorous workouts close to bedtime, as they may be stimulating and delay sleep onset.

Manage Stress and Practice Relaxation Techniques

Stress and anxiety reduce deep sleep. Techniques like meditation, deep breathing and progressive muscle relaxation help calm your mind and body, creating favourable conditions for deep sleep.

Avoid Alcohol and Heavy Meals Before Bed

While alcohol might make you feel sleepy initially, it disrupts sleep stages and reduces deep sleep. Heavy or spicy meals can cause discomfort and interrupt restorative sleep.

Consider Your Sleep Position

Sleeping on your back or side can promote better breathing and comfort, supporting longer deep sleep phases.

Consult a Healthcare Professional

If you struggle with sleep despite good habits, underlying issues like sleep apnea or restless legs syndrome may be affecting your deep sleep. Professional evaluation and treatment can help.

In Summary

Improving deep sleep involves consistent routines, a supportive environment, healthy lifestyle habits and stress management. These strategies help you achieve more restorative sleep for better health and daytime functioning.