the power of deep sleep
We all love a good night's rest, but do we truly understand the significance of deep sleep? And how much deep sleep should you get every night? Discover the benefits of deep sleep as we shed light on the essential practice of sleep hygiene for improved overall well-being.
the sleep summary
Deep sleep, also known as slow-wave sleep, is the stage of the sleep cycle associated with complete mental and physical relaxation.
Adults typically need between 1-1.5 hours of deep sleep each night, roughly 20% of your total night’s sleep.
Deep sleep is important for physical recovery, memory, hormone regulation and immune system support, which are all vital for helping you wake up feeling refreshed.
what is deep sleep?
Deep sleep is the stage of sleep characterised by the slowest brain waves and complete physical relaxation. It promotes physical recovery, strengthens the immune system, and enhances mental clarity and overall well-being.
During deep sleep, your body’s automatic functions, such as breathing and heart rate slow and your muscles relax. It’s often difficult to wake up from a deep sleep, and if you do wake up, you may feel groggy for around an hour, which is why waking gradually can give you a better, more awake start to the day - routine is key to achieving this.
what is deep sleep’s role in the stages of sleep?
Deep sleep is one of the main stages of your body’s sleep cycle and it takes around 90-120 minutes to cycle through all sleep stages; something adults do around 4-6 times each night. During the first half of the night, you spend more time in NREM (non-rapid eye movement) sleep and as the night goes on, more time is spent in REM (rapid eye movement) sleep. The stages of sleep are as follows:
Stage 1 - This short, drowsy stage is the transition to sleep, where your breathing and heart rate slow down.
Stage 2 - During this stage, your breathing and heart rate slow further whilst your body temperature drops and muscles relax. This stage lasts longer with each cycle during the night, with about half of your total sleep time spent in this phase.
Stage 3 - This stage is deep sleep (or slow-wave sleep), which is the deepest part of sleep. Your brain waves are at their slowest frequency during this third stage.
Rapid Eye Movement (REM) - In this stage, which is called REM sleep, your eyes move quickly beneath your eyelids and brain activity is similar to when you’re awake. But your relaxed muscles do not move. Dreams during REM sleep are the most vivid and memorable.
To find out more about the stages of sleep, check out our guide covering everything you need to know about core sleep.
how much deep sleep do you need?
Experts say that around 12-20% of your night’s sleep should be deep sleep. If you’re getting the recommended 7-9 hours of sleep each night, that would mean you should be experiencing 1-2 hours of deep sleep per night.
what are the benefits of deep sleep?
Even though each stage of sleep benefits your overall health, deep sleep is what leaves you feeling rested and restored, and it has specific physical and mental benefits.
Enhanced physical restoration – Deep sleep is when your muscles repair and grow. It also stimulates the release of growth hormones, contributing to tissue repair and overall rejuvenation.
Improved cognitive function - Research suggests that this sleep stage is associated with memory consolidation, helping retain new information acquired throughout the day. Additionally, deep sleep is believed to boost creativity, problem-solving skills, and overall mental clarity.
Strengthened immune system - A robust immune system is key to staying healthy and fending off illnesses. Deep sleep regulates the production of cytokines, which are proteins involved in immune response.
Regulation of hormones - Deep sleep helps regulate the levels of hormones such as cortisol (stress hormone), insulin (blood sugar regulation), and leptin (appetite control). Adequate deep sleep ensures that these hormones are released in the right amounts, maintaining a healthy metabolism and preventing hormonal imbalances.
Emotional resilience and mental health - Lack of deep sleep has been associated with increased levels of stress, anxiety, and even depression.
how do I know I’m not getting enough deep sleep?
Some indicators that you may not be getting enough deep sleep include feeling constantly fatigued, experiencing difficulty concentrating, struggling with memory problems, feeling irritable or moody, and having an increased appetite. Prioritising quality sleep is essential for reaping the benefits of deep rest.
It’s also likely that if you’re not getting the recommended 7-9 hours of sleep each night, you’re not getting enough deep sleep.
what are the long-term risks of a lack of deep sleep?
Prolonged periods of interrupted, poor sleep can lead to a lack of deep sleep which can pose several health risks including cognitive decline, lower blood pressure, weakened immune system and mental health issues such as anxiety and depression.
how do I get more deep sleep?
If you’re wondering how you can get more deep sleep each night and wake up feeling more refreshed, we’ve got you covered. Here are our top five tips for improving your deep sleep:
1. get the right mattress
A mattress which has the ideal comfort level and amount of support is vital for helping you fall asleep and stay asleep all night long. Check out our guide and find the perfect mattress for you today.
2. create an optimal sleep environment
Whether it’s relaxing sounds, blackout curtains or a cooling pillow, creating the right sleep environment for you is vital for maximising your deep sleep. This often includes decreasing disturbances in the night by minimising noise and light.
3. have a consistent sleep routine
Ensuring you’re getting enough deep sleep each night starts with getting your sleep cycles aligned. Creating a bedtime routine where you fall asleep and wake up at a similar time each evening and morning will help you get enough rest and more importantly, enough deep sleep.
4. stay comfy all night long
If you’re waking up in the middle of the night due to discomfort, you’re likely not getting enough deep sleep. Whether it’s back pain or hot sweats which are keeping you awake, having the right bedding, duvets and blankets is key for ensuring you spend enough time in deep sleep.
5. look after yourself throughout the day
A good night’s sleep isn’t just about what we do in the evening. Regular exercise and a balanced, healthy diet during the day are also a key part of getting enough deep sleep.
how can I track the amount of deep sleep I’m getting?
Wearable technology such as smart watches and rings can monitor your heart rate, movement and breathing while you sleep to estimate the amount of time you spend in deep sleep. However, if you don’t have access to a sleep tracker, as long as you’re getting the recommended amount of sleep and you’re waking up feeling refreshed, you’re likely getting enough deep sleep.
If you’re wondering how you can improve your sleep even further, why not learn about the benefits of good sleep hygiene.
