How to Get More Deep Sleep
How to Get More Deep Sleep
There are no qualms when stressing the importance of sleep to our bodies. In recent years, people have been unable to get some quality sleep, leave alone deep sleep. This may be attributed to the increased cost of living, which causes people to work harder to earn more money, hence the need to "sacrifice hours of sleep for the greater good."
Deep sleep, also known as slow-wave sleep, is a type of sleep whereby brain waves drastically slow down. The body can relax, remove toxic substances, repair cells and reenergize the immune system. . According to Brewer (2019), poor sleep presents negative effects such as inhibited brain function, stress on your hormonal activity, increased weight, and increased disease risk. With many people regularly settling for poor quality sleep due to life's gruesome and unforgiving nature, how best can you get some deep sleep?
Deep Sleep: An Inside Look
Deep sleep, also known as slow-wave sleep, is the third non-rapid eye movement sleep stage. According to Plan (2021), features exhibited by deep sleep include, but are not limited to restoration of the body and brain, significantly higher arousal threshold, high amplitude brain waves with a low frequency, and a consolidation of memories. Therefore, individuals with insomnia cannot process memories properly and do not perform as efficiently compared to normal patients regarding memory-related tasks.
Factors That Facilitate Slow-Wave Deep Sleep
Certain factors maintain slow-wave deep sleep, which leads to improved bodily functions and immune system rejuvenation. Basics (2016) stated that a surge in body temperature and an intense physical workout improve slow-wave deep sleep. An immersion in a hot tub is relatively enough to increase body temperature drastically. When brain temperature increases past a particular limit, homeostatic processes regulate this threshold. Furthermore, the circadian rhythm also regulates this threshold to facilitate deep sleep.
How to Get More Deep Sleep
Ensure Your Bedroom Is Dark and Cool
A dark room triggers the production of melatonin hormone, a circadian hormone that triggers the brain to sleep at night.
Thermoregulation helps the body maintain its normal temperature. Therefore, having a cold room would not necessarily affect your sleep or health as long as you have enough bedding to cover your body.
It is advisable, to begin with simpler steps, such as wearing lighter clothes when there is a temperature rise, purchasing a fan to keep the room cool, and using breathable bedding.
Open your windows in the evening to allow cool air to circulate in the room and enable the room to have a rejuvenating chill.
Get the Right Amount of Exercise at the Right Time
Moderate physical exercise such as light jogging can significantly improve your sleep quality. Most people prefer exercising early in the morning since it energizes and prepares them to tackle the day's challenges. Furthermore, a minimum of thirty minutes of exercise per day, four days a week, is enough to keep you in check.
Intense physical workouts a few hours before bedtime are not recommended since such strenuous workouts tire your muscles and interfere with the amount of sleep you need. Moreover, experts also advise working out in the late afternoon. This is essential in burning excess calories and stress that may have piled up during the day.
Increase Your Exposure to Bright Light during the Day
Exposure to bright light helps synthesize vitamin D, which helps maintain strong bones, strengthen your immune system and reduce stress. Experts suggest that an exposure of 2-3 hours of sunlight increases your sleep efficiency by 80%. Furthermore, the time to fall asleep reduces by 85% when frequently exposed to bright light.
Sleep and Wake At Consistent Times
Melatonin, a circadian hormone, functions on a precise set loop, aligning with the sunrise and the sunset. Therefore, disrupting regular sleep patterns interferes with the level of melatonin produced due to the alteration of the circadian rhythm. Shorten your daytime naps, or eliminate them since they impair sleep quality.
Avoid Consuming Alcohol
Alcohol negatively affects your sleep and hormones. It causes disrupted sleep patterns and increases snoring. Alcohol consumption also affects the production of melatonin which is instrumental in your circadian rhythm.
Use Certain Essential Oils
The process of using certain essential oils to improve deep sleep is known as aromatherapy. Clary sage and lavender are examples of such essential oils, which make you feel more relaxed, reduce stress, lower your heart rate, and release body tension.
Add 7 drops of your preferred essential oil into a spray bottle and fill it with cold water. Spray into the air right before bedtime
Try CBD Oil
Cannabinoid (CBD) oil can also be used to improve sleep. You do not need to worry about whether it displays intoxicating effects, as it only contains low traceable amounts of psychoactive tetrahydrocannabinol (THC). Furthermore, CBD contains chemical compounds such as terpenes and flavonoids. Leszko et al. (2021) noted that terpenes are important in treating mood and anxiety disorders, while flavonoids protect cells from oxidative damage, which may cause diseases.
CBD oils can be administered through oil tinctures, vapes, gummies, and capsules. Consult a doctor for the right dose, especially when consuming it sublingually or through capsules. Always purchase high-quality CBD products to improve your sleep.
Take a Relaxing Shower
A relaxing shower about 2 hours before bedtime drastically improves your sleep quality. Furthermore, bathing your feet can be an alternative if you cannot take an evening bath.
Avoid Drinking Liquids before Bed
It is advisable to reduce how much fluids you drink in the evening. Avoid drinking fluids 1-2 hours before retiring to sleep. Drinking large amounts of liquids can cause nocturia and excessive urination at night. Nocturia interferes with the kidney's homeostatic processes, posing detrimental health risks.
The Bottom Line
Deep sleep is important as it helps rejuvenate the immune system, repair cells and remove toxic substances. Therefore, make quality deep sleep a priority in your life, as your body and brain function will enthusiastically improve, and health risks such as heart disease are mitigated significantly. Avoid distractors like a blue lights, watching or using the phone during the night.
References
Basics, B. (2006). Understanding Sleep. National Institute Of Neurological Disorders And Stroke, Bethesda.
Brewer, D. (2019). The Science, Techniques, And Tips For How To Get To Sleep. Lulu. Com.
Leszko, M., & Meenrajan, S. (2021). Attitudes, Beliefs, And Changing Trends Of Cannabidiol (CBD) Oil Use Among Caregivers Of Individuals With Alzheimer's Disease. Complementary Therapies In Medicine, 57, 102660.
Plan, C. M. (2021). Tips To Get Restful Sleep At Night. Sleep.
