If you want to increase deep sleep, we’re here to help. We’ve researched science-proven methods for improving sleep quality and getting better rest every night. Whether you’re struggling with stress, anxiety, or just frequent tossing and turning, these tips are for you.
Everyone needs rest, and improving your sleep hygiene starts by ensuring you have the right environment and other lifestyle changes. With a peaceful atmosphere and our research-backed tips, you’ll have the foundation to build good sleep habits and start getting more deep sleep.
The Importance of Deep Sleep
A lot of people struggle to fall asleep, but other people have issues getting restorative sleep, aka “deep sleep.” Without this type of rest, you’re likely to suffer from daytime sleepiness and ongoing fatigue.
Deep sleep occurs during REM sleep, the period of sleep where your eyes move rapidly behind your eyes. During this period, you experience dreams. People’s brains move between REM and non-REM sleep (NREM) over the course of the night.
During REM sleep, their bodies perform lots of important processes, such as cellular repair and hormone production. People who struggle to sleep deeply have sleep deprivation—a condition that can lead to many health problems and poorer mental health.
Now, let's look at how you can spend more time in deep sleep and even fall asleep faster with a healthy nightly routine.
How to Increase Deep Sleep, According to Science
Here are our seven top tips to help promote deep sleep, all backed by scientific research.
1. Avoid Exercise Before Bed
You may like to unwind after a long day with a good workout, but exercising at night can negatively impact your sleep quality. Research has found that people who exercise closer to bedtime experience longer periods of NREM sleep. The brain’s electrical activity slows, but not enough to reach the level of deep sleep people need to enter a REM cycle.
If you do want to still exercise in the evening, opt for gentle stretching or yoga. Whenever possible, avoid doing any cardio workouts at least 90 minutes before bedtime.
2. Reduce Your Blue Light Exposure at Night
We live in a highly digital world, and most people spend their days in front of a computer or on their phones. Bright lights negatively affect sleep, and blue light is the most disruptive. Blue light affects your circadian rhythm, the “internal clock” that tells your brain when it’s time to go to sleep.
Too much blue light exposure at night can make falling asleep feel impossible. It impacts your brain activity, which negatively influences your time in deep sleep. In order to avoid sleep problems, switch devices to “night mode” or wear blue light glasses that protect your brain waves from any technological tricks.
3. Eat More Greens
Thanks to their high volume of magnesium, eating leafy greens, like spinach and kale, can assist your body’s melatonin production. Melatonin is the hormone that makes you feel sleepy and wind down for bed.
If you’re looking for an easy way to boost your greens intake, consider trying a greens powder like Live it Up Super Greens. This blend contains over 20 superfoods that are loaded with vitamins and nutrients, such as B vitamins, calcium, potassium, and iron, to support your overall health and help you get a good night’s sleep.
4. Skip the Afternoon Coffee
One of the most common sleep tips you’ll hear is to avoid caffeine hours before bed. Caffeine isn’t the enemy, but it can hinder deep sleep depending on when you consume it. If you want to wake up feeling refreshed, then it’s best to avoid any caffeinated beverages at least 6 hours before bed.
Drinking caffeine can impact how much deep sleep you get in a given night because it can keep your energy levels higher for up to 8 hours. Coffee can be especially disruptive if you already have trouble sleeping.
5. Avoid a Greasy Diet
Junk food and greasy meals can slow your body’s digestion, which makes it harder for you to fall asleep. If you’re a late-night snacker, make sure you keep healthy foods on hand so you don’t fall victim to the negative impacts of greasy foods.
As we mentioned before, super greens powder may benefit both your sleep quality and overall health. You could replace unhealthy foods that contain harmful ingredients and empty calories with a green smoothie or drink, and it makes all the difference.
Making some simple dietary changes also helps support your immune system and reduce your risk of long-term health conditions.
6. Turn Down the Thermostat
Your body temperature influences how long it takes you to fall asleep, as well as how long you stay asleep. The ideal sleeping temperature is approximately 65 degrees Fahrenheit; anything between 60 and 67 degrees F will help you get a deep sleep.
Lowering the temperature an hour or two before bed helps signal your brain that it’s time for rest. Having a routine that includes cooling your room can lead to a better sleep cycle.
7. Maintain a Consistent Sleep Schedule
Sleeping and waking up at the same time help your body maintain a healthy sleep cycle. In addition to maintaining a strict bedtime, focus on developing a good bedtime routine.
For example, you should turn off electronics at least an hour before bed and do things that help you feel calmer. When your muscles relax, your body feels more at ease, and your brain will find it easier to fall asleep. Carrying any stress or tension in the body harms your sleep cycle.
Consider taking a hot bath, stretching, doing bedtime yoga, or practicing progressive muscle relaxation. If you have issues waking during season changes, consider trying a light-therapy lamp on a timer that mimics natural daylight, which can help maintain your circadian rhythm. With a good routine, you can improve sleep quality naturally and fall into a deep slumber easily.
If you’re interested in learning how to increase deep sleep, focus on making lifestyle changes that improve your overall sleep quality. Most people who struggle to stay asleep have habits that affect their REM cycle.
Through simple yet powerful changes, you can start to notice a difference in how you feel when you wake up. One way to improve deep sleep is by eating a healthier diet with loads of leafy greens. Explore Live it Up to discover the right blend for your life.