How To Get More Deep Sleep
Have you been wondering each ? Check out our comprehensive guide for optimizing your , starting tonight.
What's more important: how many hours of you get each or the quality of your ? That's kind of a trick question, since both are equally important.
For those of us who have problems and consistently feel excessively sleepy in the daytime, we're often left wondering . The answer may not be the same for everyone (because different people have different reasons for getting poor ), but there are some things you can do to increase your likelihood of getting at .
What Is ?
is the most restorative of the various . If you're not spending sufficient time in each , it really doesn't matter how many hours of sub-par you get. You still won't feel energetic and fully restored in the morning.
is divided into two main categories: Non- (also known as ) and (also known as ). There are five total stages of : four stages of non- and just one of . Some experts combine stages 3 and 4 into a single and say there are just three stages of non-. But for this guide, we'll split up stages 3 and 4.
Stages 1 and 2 are considered . begins to slow down during these stages. Other body functions also start to slow down, including breathing, heartbeat, and eye movements. The begins to drop, as well.
During 2, the brain creates short waves and an EEG would reveal , which are brain patterns that are most prevalent in 2 . The explains that when show up on an EEG, it is a sure way to tell a person is asleep.
encompasses stages 3 and 4 of the . slow down the most during these stages, as do breathing and . is also commonly called or (due to the slow nature of during this ). It is the most you can experience. If you regularly experience , you're probably not getting enough to help your mind and body function optimally.
5 is when you experience . It's also the of the associated with dreaming. During , your become more active and your eyes dart from side to side behind your eyelids. Your breathing speeds up and may even become irregular.
Your also increases during the of the until it's close to its waking rate. Most people experience paralysis during this , which means the limbs cannot be moved. This is a normal aspect of . However, if paralysis occurs outside of , it is considered a .
Why Do I Need ?
is . During , the brain increases its glucose metabolism, which can help support overall brain function and both short- and long-term memory. The pituitary gland also secretes human growth hormone and other important hormones during . Additional benefits of include:
- Increased supply of blood to the muscles
- Energy restoration
- Strengthened immune system
- Cell regeneration
- Repair and growth of bones and tissues
As you can see, it's just as important to make sure you're getting sufficient as it is to make sure you're getting the recommended amount of each . Your mind and body function much better after a good 's than they do when you're -deprived.
When you don't get at , your risk of stroke, heart disease, diabetes, and Alzheimer's disease increases. You're also more likely to experience the following:
- Excessive daytime drowsiness
- Weight gain
- Mood swings
- Decreased brain function (i.e. "brain fog")
- Frequent headaches
- High blood pressure
- Weakened immunity
- Low sex drive
- Reduced quality of life
These unpleasant side effects illustrate the importance of developing so you can maintain your body's and get at .
How Many Hours of Do I Need?
For most people with patterns, makes up anywhere between 13% and 23% of their . This means that if you for seven hours, approximately 55 to 97 minutes of your should be spent in .
Some people need more when they're recovering from an illness or . People with certain disorders (such as ) may also spend more or less time than normal in .
People under the age of 30 may get as much as two hours of at . However, the older we get, the less time we tend to spend in .
There is a theory that young people spend more time in because they need the development and growth that occurs during this . Older people also need , but it's harder for them to achieve it.
How Long Does It Take To Get Into ?
Once you fall asleep, it can take anywhere between 10 and 45 minutes to get into for the first time. You should experience multiple times throughout the as you cycle through the various stages of . If you wake up feeling exhausted, that's a pretty good indication that you're not getting adequate and you need to make changes so you can get at .
What Is the Difference Between and ?
We've skimmed over some of the key characteristics of versus REM, but let's talk about their differences in greater detail. Here's what's happening to your body and brain during versus .
During , which is a of , slow down. It takes the body anywhere between 10 and 45 minutes to enter after initially falling asleep. Here's what happens to your brain and body during this of :
Brain
When you're in , you don't dream. Your brain doesn't experience a lot of activity at all because it is resting and repairing itself in preparation for the next day. If someone were to wake you up during , you would feel extremely groggy and you might even feel a bit disoriented for a few seconds.
Body
While your brain slows down and relaxes, your body follows suit. Your and breathing slow down and your muscles relax completely. You're capable of sleeping through loud noises during this of . Though your body seems remarkably still, there is a lot going on behind the scenes during . Your body is building muscle tissue, healing wounds, and replacing old, dead, or damaged cells. It does all of this without any conscious effort on your part. That's pretty incredible!
is the last of and is characterized by rapid movements of the eyes back and forth. For most people, happens about 90 minutes after initially falling asleep. The first period of usually lasts around 10 minutes. Most people who stick with a regular routine and get at experience up to five periods of REM stages per . Each is typically longer than the last, and the final could potentially be as long as one hour.
Brain
Your becomes intense during . You're likely to experience vivid dreams during this of .
Body
Your heart beats faster during and it may even become irregular at times. When people wet the bed or sleepwalk, they do it during . However, most peoples' bodies stay still during .
What Causes Poor ?
Poor can be caused by many different things. Here are a few of the most common causes for insufficient at :
- A poor-quality that causes frequent awakening during the
- Caffeine consumption too close to
- Substance abuse
- Certain medications (such as opioid medications and benzodiazepines)
- Taking frequent or long naps during the day
- Spending too much time in bed (which can weaken the drive and impact the )
- Exposure to (the kind found in electronics) right before bed
- disorders (such as , insomnia, and periodic limb movements of )
If you think any of these causes could be impacting your ability to achieve optimal , there are changes you can make. We'll go over tips a little later in this guide.
How Can I Tell if I'm Not Getting Enough ?
It's normal to wonder whether you're getting enough at , especially since an estimated 35% of adults are -deprived. Before we dive into the symptoms of insufficient , here are the three main stages of . They include:
- Acute : This refers to short-term (usually just a few days). During this brief period, an individual experiences a significant reduction of .
- Chronic : This type of lasts for three months or longer. It's also known as insufficient syndrome and can lead to disorders.
- Chronic deficiency: Like chronic , chronic deficiency is characterized by long-lasting poor . But this type of is caused by disruptions or fragmentation. Once the disruptions are resolved, the affected individual can usually begin experiencing higher- again.
If you're dealing with any of these types of or deficiency, you are most likely not getting enough . Here are some common symptoms associated with insufficient :
- Daytime sleepiness
- Slower thinking
- Reduced concentration
- Difficulty making decisions
- Reduced attention span
- Lack of energy
- Mood changes
- Anxiety, stress, and depression
- Problems with memory
You can also visit a doctor to get officially diagnosed with . Your doctor will likely review your history with you as part of this process, so make sure you keep a diary that details your patterns, problems, and any symptoms you may be experiencing during the daytime.
Depending on what your doctor is able to learn during your initial appointment, he or she may recommend tracking technology or a study that will analyze your overnight. These tests can provide conclusive results about whether or not you have an underlying impacting your ability to achieve deep and .
How Can I Get More ?
problems can be a drag, but if you're serious about getting , we have some tips for you.
Give Yourself a Schedule
One of the most fun aspects of adulthood is being able to stay up as late as you want. Unfortunately, many of us realize after trial and error that sticking to a is the best and most responsible way to ensure we get at . Whenever possible, go to bed at the same time each . You may not be able to do it on some nights, but if you are as consistent as possible, you'll be rewarded with higher-.
Exercise Every Day
Lack of physical activity can cause disruptions to your . For this reason, you should try to get at least 30 minutes of moderate exercise every day. If you have to, split your exercise times up into multiple chunks. It's a lot easier for some people to spend 10 minutes briskly walking three times per day than it is to devote 30 consecutive minutes to exercise. Do what works best for you!
Do Relaxing Activities Before Bed
Engaging in relaxing activities before bed can help boost and prepare your body to fall asleep. Here are some suggestions for relaxing activities you may want to try this evening:
- Reading a book
- Stretching
- Taking a hot bath
- Meditating
- Getting a massage
- Praying
- Listening to soothing music or
These are all great activities to prepare you for a . Try to keep away from electronic devices in the hours leading up to , as the emitted from these devices can stimulate the brain and negatively impact .
Use Responsibly (and Rarely)
The recommends thinking twice before relying on an OTC to help you get your Z's. can come with unwanted side effects and can be habit-forming. While they can be used rarely, they're not a good solution for or .
Try a New
If you wake because you're uncomfortable during the , your may be to blame. Even if the you currently have was extremely comfortable when you first bought it, no is designed to last forever. Over time, mattresses become less comfortable and can even cause spinal alignment issues. This is especially true if your has a noticeable dip in it, which is an indication that the internal materials are breaking down.
Most experts agree that mattresses should be replaced every eight years or so. If you've had yours longer than that, it's time to go shopping! When looking for the , try to find one that most comfortably accommodates your preferred .
Optimize Your Bedroom Temperature
Research shows that most people better when the bedroom temperature is somewhere between 60⁰ and 67⁰ Fahrenheit. Even if those temperatures would normally feel too cold for you during waking hours, turning your thermostat down when you go to bed may help you get more at . Give it a try tonight and see if it works!
Minimize Stress
It's impossible to limit every stressor in your life. But if you want to get sufficient , you should at least try to minimize your daily stress levels. You can do this by getting more organized, prioritizing your tasks, and learning how to harness the power of meditation to kick excess stress out the door.
Take a Supplement
is the primary hormone responsible for . When our bodies don't make enough of it, we're more likely to experience disturbances that prevent us from staying in long enough. If you need a little help boosting your body's content, try taking a supplement before bed. Hernightly is a great option.
Each deliciously-flavored packet of Hernightly powder contains 3mg of . It also contains herbs (such as ashwagandha and chamomile) that can support . You can enjoy Hernightly in cold or warm water, or try adding it to a soothing glass of milk or almond milk.
Learn More Tips for and a Healthy Life
You don't have to navigate through or life by yourself. At Mixhers, we have plenty of resources designed to make your life easier and fuller. Stop by Mixhers resources when you have a minute and learn more about how to minimize period pain, improve your sex drive, and optimize your .