For high achievers, deep sleep is a nonnegotiable. It’s common for life’s many demands to interfere with our sleep cycles, causing us to wake up feeling exhausted instead of fully restored. Learning how to maximize deep sleep can help you avoid this fate. When you get ample deep sleep, you’ll fall asleep faster, wake up less throughout the night, and feel more rested and recharged in the morning. This article will cover strategies for increasing the amount of deep sleep you get each night so you can achieve your goals, whether that’s acing an upcoming work presentation or performing your best in a sports competition. Also what is the difference between Duvet vs Comforter?
One valuable tool to help you boost your deep sleep is YumeRest’s cloud-like fluffy duvets. These plush blankets create a cozy, comfortable sleep environment that can help you achieve deeper sleep and wake up feeling sharp, recharged, and emotionally balanced.
Why Deep Sleep Matters, and What Happens if You Don’t Get Enough
Deep sleep, also known as slow-wave sleep, is vital for physical and mental restoration. When you enter this stage of sleep, your body goes to work repairing and rejuvenating itself. The consequences of not getting enough deep sleep can affect your mood, energy levels, and overall functioning.
You might feel tired after a whole night’s sleep, but if you didn’t get enough deep sleep, that’s likely why.
What is Deep Sleep?
Before diving into the value of deep sleep, it’s worth exploring the two main phases of sleep:
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Non-REM (rapid eye movement)
Non-REM sleep has three stages, with stage three being the deepest, known as slow-wave or deep sleep. This stage, which is crucial for physical restoration, typically occurs in the first half of the night.
REM Sleep's Active Rest
After non-REM sleep, the body moves into REM sleep. During this time, your eyes move rapidly in different directions, heart rate and breathing become faster, and brain activity closely resembles that of being awake. It’s also when vivid dreaming most commonly occurs, and it’s vital for cognitive functions like processing emotions and storing skill-based memories.
Though REM sleep is essential, it’s not considered the most restful sleep phase—that’s where deep sleep comes in.
Why is Deep Sleep Important?
As stated above, deep sleep is a period during which your body physically restores itself. The vast majority of human growth hormone (95%) is actually produced at this time. Something many people don't realize is that you don’t get stronger at the gym or when you’re exercising. Your muscles break down while you’re working out, then they are built back up again during deep sleep.
The Body's Regenerative Powerhouse
Getting enough deep sleep is essential for maximizing potential gains from your training that day. The deep sleep stage helps:
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Regenerate cells to repair bone and tissue
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Stimulate blood flow to muscles
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Balance your metabolism and blood sugar levels
Your heart rate and brain waves slow down at this time, and it is when your body is in its most restful state.
Hormone Regulation
Deep sleep may help to regulate several hormones in the body, including growth hormone and prolactin. Growth hormone affects a variety of processes in the body, including growth and metabolism. Prolactin is a crucial hormone for pregnant individuals, playing a key role in breast growth and lactation.
It Protects Immune Function
There’s a reason why you’re more likely to get sick when you don’t get enough shuteye. Deep sleep is when the body carries out essential maintenance, including processes that influence immune function. “During this stage, certain immune-related proteins and cells become more active, helping the body maintain its defenses.”
In turn, poor or insufficient sleep can impair the immune system, making it difficult for your body to defend itself against infections, especially over time.
TL;DR
Deep sleep doesn’t necessarily supercharge your immune system, but getting it consistently can help prevent your immune defenses from becoming compromised. This may reduce your chances of getting sick, ultimately keeping you healthy.
It Helps You Remember Information
Whereas REM sleep is essential for storing skill-based memories, non-REM sleep (which includes deep sleep) is needed for remembering facts. This includes info like:
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People’s names
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Phone numbers
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The plot line of your favorite reality TV show
More specifically, these memories are reactivated and transferred between different parts of the brain, turning new facts into long-lasting memories. So much so that getting sleep right after learning can significantly improve memory retention.
It Restores Your Energy Levels
As mentioned, deep sleep is the most restorative stage of sleep, so getting enough is crucial for feeling well-rested. During deep sleep, “the body shifts into a low-energy state, allowing it to conserve energy and redirect resources toward recovery and repair. This includes processes like:
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Bone and muscle building
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Tissue repair
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Replenishment of energy stores like glycogen (i.e., the storage form of glucose).
Together, these functions “help you wake up feeling refreshed and physically restored. Plus, deep sleep triggers the release of growth hormones, which “support muscle recovery, wound healing, and overall physical resilience.”
Clearing Waste Products
Deep sleep may play a role in clearing waste products from the cerebrospinal fluid that accumulate during the day. Deep sleep may be vital for removing waste products associated with the development of dementia.
What Happens If You Don’t Get Enough Deep Sleep?
Not getting enough deep sleep, or sleep in general, can lead to sleep deprivation, which affects:
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Mood: You might feel more irritable or anxious. Lack of sleep is also linked with an increased risk of mental health challenges.
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Energy levels: Fatigue can make daily tasks feel overwhelming.
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Overall functioning: Your ability to concentrate and make decisions may decline.
Sleep deprivation is also linked to serious health issues, including:
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An increased risk of heart disease and high blood pressure.
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A higher risk of mental health challenges.
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Weight gain and obesity.
Why Am I Not Getting Deep Sleep? 5 Common Causes and Fixes
If you struggle with deep sleep, you’re not alone. Several factors, including stress, sleep disorders, and unhealthy lifestyle habits, can disrupt slow-wave sleep. Here’s why your deep sleep might be low and how to fix it.
Offbeat sleep drive
Your body runs on a 24-hour cycle, the circadian rhythm that dictates your sleep and wakefulness if this rhythm becomes disrupted, whether due to jet lag, shift work, or an inconsistent sleep schedule, it can interfere with your deep sleep phase.
Sleep disorders
Conditions like sleep apnea, insomnia, and restless leg syndrome are notorious for disrupting sleep quality. With sleep apnea, for instance, people often find themselves pulled out of the deep sleep stage as they struggle to breathe.
Stress and anxiety
The classic troublemakers. When your mind is busy worrying or ticking over tasks, it’s extra tricky to relax and slip into the deeper sleep stages. That’s because your arousal system is stuck in the ‘on’ mode.
Substances and medications
An evening glass of wine might seem like a sleep aid, but alcohol can scramble your normal sleep cycle and sidestep deep sleep time. Similarly, while caffeine may help you stay alert during the day, its effects can linger for hours, making it harder to slip into deep sleep. Certain medications can also be sleep saboteurs.
Poor sleep hygiene
Hygiene doesn’t just mean brushing your teeth or keeping your body clean; it also extends to sleep. Sleep hygiene refers to the habits and practices that facilitate consistent, high-quality sleep. Factors such as a noisy sleeping environment, late-night screen time, or an uncomfortable mattress can all pose obstacles to achieving deep sleep.
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Transform Your Bedroom Into a Sleep Sanctuary
The environment in which you sleep has a significant impact on your sleep quality and quantity. For example, studies show that room temperature plays a critical role in circadian rhythm (the body’s internal clock) and overall sleep quality, especially during deep sleep stages like slow-wave sleep.
Ideal Sleep Temperatures
If you’re too hot or too cold, it can disrupt these critical phases. A comfortable temperature is typically between 65°F and 68°F. But it’s not all about what you set the thermostat to; your bedding can also help manage your body temperature. Consider swapping bedding to suit the seasons. Think breathable linens in summer and cozy flannel in winter, along with appropriate comforters.
Enhancing Sleep Through Bedding and Darkness
For better sleep, you might also install blackout shades to block out external light, helping you fall asleep more easily. A light-blocking sleep mask can be a good backup. Invest in a high-quality duvet, such as Yumerest's PureFlow Duvet, that suits your body type and sleeping position. The right bedding can enhance your comfort and improve your sleep quality.
Invest in Quality Sleep Products
The quality of your mattress, bedding, and pillows can significantly impact your sleep. If these products are old, worn out, or don’t complement your sleep style, they may be preventing you from getting the deep sleep you need to feel your best. Consider upgrading your sleep products and investing in high-quality items designed to promote deep sleep.
Stick to a Consistent Sleep Schedule
Keeping a consistent bedtime and wake-up time (yes, even on weekends) is one of the best ways to promote deeper sleep, says Dr. Im. “A regular schedule helps regulate your circadian rhythm, the internal body clock that governs your sleep-wake cycle," he explains. "When your brain knows when to expect sleep, it can more efficiently transition into deeper stages.”
It’s normal to experience the occasional night of poor sleep, especially if you’re stressed or traveling, but it’s possible to get back on track. Following your usual sleep schedule can help recalibrate your internal clock and pave the way for deeper sleep, according to Dr. Im.
Create a Soothing Bedtime Routine
A calming bedtime routine can pave the way for improved sleep. It will signal to your brain that it’s almost time for bed, helping you fall asleep quickly and enter deeper sleep stages. According to Dr. Kendra Becker, MD, a sleep medicine physician, if you’re unsure where to start, try:
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Reading a calming book
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Practicing deep breathing exercises
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Avoiding electronics
Expert-Backed Rituals for Restful Nights
You can also take a warm bath with candles or drink herbal tea for sleep. “There are many apps that help with meditation and guided imagery, which can be helpful to support a relaxing bedtime routine,” Dr. Becker says.
Watch Your Alcohol and Caffeine Intake
Sure, caffeine can be a lifesaver in the early mornings, but it can significantly mess with your sleep if you consume it late in the day, says Dr. Becker.
Caffeine's Curfew
In general, it’s recommended to avoid caffeine at least six hours before bed to avoid disrupting sleep. Keep in mind that everyone processes caffeine differently depending on genetics, hormone levels, and other factors, so you may need to adjust how early you stop consuming caffeine.
Alcohol's Sleep Sabotage
As for booze? “Alcohol has the tendency to help people fall asleep quickly, but it has the negative effect of sleep disruption and early awakenings,” Dr. Becker says. This can make it difficult for your body to enter deep sleep stages. So when restful sleep is a priority, limit the amount of alcohol you drink, and especially avoid consuming it before bedtime.
Get Regular Exercise
There are many reasons to exercise, and deep sleep is high on the list. “Exercise can help you have better sleep, and good sleep is likely to improve your desire to work out,” Dr. Becker says. Also, it’s generally fine to work out before bed, though Dr. Becker advises doing vigorous exercise in the morning or about three hours before sleep. If you’d like to do something closer to bed, “try activities that rev the heart rate less, such as stretching, yoga, or Pilates,” she adds.
Prioritize Getting Enough Sleep Overall
We can’t control how long our bodies spend in deep sleep, but we can control (to some extent) how much sleep we get overall. When you get enough healthy sleep (the kind of sleep you get from practicing good sleep hygiene), your body will spend the right amount of time in deep sleep for you.
The Full Sleep Spectrum
While most of your deep sleep will happen in the first half of the night, you still want to get enough sleep overall to make sure you’re getting enough REM and light sleep to feel and perform at your best. When you cut your sleep short, you can miss out on rapid-eye-movement (REM) sleep.
REM Rebound and Sleep Needs
Your body may then take the chance to catch up on REM when it can; this is known as REM rebound. This extra REM sleep can disrupt your standard sleep architecture (the structure of your sleep) and may cause a loss of deep sleep on other nights. Heads-up: We all need a different amount of sleep. This is determined by genetics and known as your sleep need.
Get Plenty of Light Exposure During the Day
Get out in the light as soon as you can each morning and get as much natural light throughout the day as possible. Research shows that high-intensity light exposure and exposure to light early in the day are linked to obtaining more deep sleep. Morning light can also reset your circadian rhythm for the day, helping to keep your sleep-wake cycle running smoothly.
If it’s sunny out, aim for at least 10 minutes of light. If it’s overcast or you’re getting light through a window, aim for 15 to 20 minutes of light. If it’s dark out when you wake up, sit in front of a light therapy lamp that offers 10,000 lux of light exposure for 30 minutes.
Cut Down on Screen Time Before Bed
Research from 2022 found that spending 30 minutes on your phone in bed resulted in 20 minutes less deep sleep. Screens like your laptop, TV, tablet, and phone emit blue light, which can make it harder to drift off in the first place. We’ve covered more on screens before bed here, including how to use them wisely if you want to make them part of your bedtime routine.
Relax and Manage Stress
Stress and anxiety can make sleeping difficult. Researchers have found that individuals experiencing high levels of stress not only struggle with sleep, but also tend to get less deep sleep. Calming activities that reduce stress may help people sleep more deeply. Relaxation exercises can naturally help reduce anxiety and may also improve sleep quality. These include:
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Deep breathing
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Yoga
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Meditation
Winding Down for Deep Sleep
Taking a bath, reading, or listening to quiet music before bedtime may also leave sleepers relaxed and ready for deep sleep. In addition to relaxing activities, sleepers should try to avoid discussing or thinking about stressful topics before getting into bed. People should talk to their doctors if stress and anxiety do not improve with self-care or significantly interfere with their lives.
Try Cyclic Meditation
Cyclic meditation involves yoga postures and periods of relaxation on your back. This calming activity could help you switch off and fall asleep faster, but it’s also been shown to increase deep sleep. One study found that when participants practiced cyclic meditation twice a day, their percentage of deep sleep increased significantly.
Eat More Fiber
Research shows that eating more fiber is linked to getting more deep sleep. Foods high in fiber include:
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Beans
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Nuts
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Seeds
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Broccoli
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Sweet potatoes
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Avocados
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Whole grains
The same research found that getting a higher percentage of energy from saturated fat is linked to less deep sleep. Eating a healthy diet full of fruits, veggies, protein, healthy fats, and complex carbohydrates can help you get better sleep and more energy.
Listen to Pink Noise
One microscopic study found that pink noise played throughout the night at 40 and 50 decibels may increase deep sleep compared to pink noise played at 35 decibels. Another study found that pink noise played during deep sleep increased slow brain wave activity in participants with amnestic mild cognitive impairment (a precursor to Alzheimer’s disease).
Take a Warm Shower or Bath Before Bed
A 2019 meta-analysis found that a warm bath or shower before bed can increase the amount of deep sleep you get. It also helps you:
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Fall asleep faster
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Spend less time awake during the night
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Get more sleep overall
Warm water can also help your core body temperature drop before bed, which is needed to fall asleep. A 2023 study found that even just immersing your feet in warm water can have this effect.
Skip the Daytime Naps
If you nap during the day, it may interfere with your ability to sleep deeply at night. Being awake for a long time can enhance your homeostatic sleep drive (sleep pressure). In other words, the longer you stay awake, the more you want to sleep. When you finally do sleep, you may sleep more deeply.
This strategy is called sleep consolidation or sleep restriction. It's been shown to be an effective way to treat insomnia. Sleep restriction is used as part of cognitive behavioral therapy for insomnia (CBTI) programs.
Explore Sleep Technology
Some researchers are investigating whether devices that emit electrical patterns, vibrations, sounds, or light can enhance deep sleep. For example, one headband and app on the market claims to improve deep sleep by changing your brain waves. Although it has been part of a NASA-funded study on sleep in astronauts, further research is needed to confirm its effectiveness.
Increase Magnesium Intake
Magnesium is an excellent mineral that’s involved in a variety of essential functions in the body. Its role in nervous system regulation, stress reduction, muscle relaxation, and melatonin production makes it a key mineral for improving sleep quality.
Increasing magnesium intake may be beneficial for older individuals because their ability to reach deep sleep diminishes with age.
Mineral for Deeper Sleep
A study on elderly people with insomnia found that supplementing with magnesium improved their ability to fall asleep and stay asleep as well as their total sleep time. It also significantly increased the production of the sleep hormone melatonin and reduced cortisol levels.
Improve your sleep and get more deep sleep by eating magnesium-rich foods such as:
- Whole grains
- Legumes
- Green leafy vegetables
- Nuts
- Seeds
- Fish
Use an Eye Mask to Block Light
Similar to sound, light also has a drastic effect on the quality of sleep you get each night. If you have a partner who likes to read with the light on or if you work night shifts and catch up on your zzz’s during the day, a sleep mask can help. One study found that the use of eye masks on participants resulted in more REM sleep and elevated melatonin levels.
Avoid Large Meals Before Bed
Having a small snack before bed can help to balance blood sugar levels and encourage sleep, but eating a large meal within 1-2 hours of bedtime can have the opposite effect. A large meal before bed may disrupt sleep as energy is directed to digestion instead of the critical reparative and restorative functions of sleep.
A large meal may also lead to uncomfortable digestive symptoms like acid reflux and cramps, not conducive to a good night’s sleep. Eating a big meal before bed not only impacts our ability to fall asleep but can also affect the benefits of deep sleep by reducing the amount of human growth hormone (HGH) we produce.
Unfortunately, insulin, the hormone released after eating a meal rich in carbohydrates, is an antagonist to HGH and can hamper our HGH production during deep sleep.
Empty Your Bladder Before Sleep
A full bladder during the night is likely to rouse you from sleep and may result in difficulty going back to sleep and getting insufficient deep sleep. Make sure to empty your bladder before attempting to fall asleep and avoid drinking liquids within 1-2 hours of bedtime.
Eliminate Sleep Distractions
Minimizing the amount of time you wake up during the night will help ensure that you cycle through each phase of sleep and spend enough time in deep sleep. Therefore, it’s essential to identify and eliminate anything that could be causing sleep disruptions.
- Invest in earplugs to block out excess noise.
- Turn your phone off at night.
- Install blackout curtains to reduce unnecessary light from the environment.
- Maintain a consistent room temperature.
Unfortunately, pets should be banned from the bedroom, as they can be a significant cause of sleep disruption when they snooze on or near your bed.
Heal Your Gut
The gut, gastrointestinal (GI) tract, can have a massive impact on our sleep. Most people can relate to the disastrous effects that unhealthy food choices have on sleep. GI symptoms like acid reflux can be uncomfortable and are a common cause of disrupted sleep.
The Gut-Brain-Sleep Axis
But the link between sleep and the gut goes further than this. The gut microbiome, comprising trillions of beneficial bacteria that reside in the gastrointestinal tract, plays a crucial role in numerous physiological processes. This includes contributing to the production of some critical neurotransmitters and hormones, like:
- Dopamine
- Serotonin
- Norepinephrine
- Melatonin
- GABA
These neurochemicals influence stress and anxiety, so if the gut microbiome isn't optimal, it can negatively impact our sleep. Nevertheless, the gut-sleep connection is a two-way street.
Sleep's Impact on Gut Health
A small study on healthy adults found that just two nights of poor, disrupted sleep led to changes in the gut microbiome and altered levels of beneficial bacteria. Further research is needed in this area, but these initial findings are not surprising, given the importance of sleep for overall health.
Nurturing Your Gut for Better Sleep
Focusing on healing your digestive system and boosting the health of your gut microbiome may be a key piece in the puzzle for achieving quality deep sleep. Avoiding stress, antibiotics, and refined sugary foods as much as possible is essential for healing the gut, as well as increasing intake of fermented vegetables, a wide variety of plants, and soothing bone broth.
Consider supplementing with a probiotic if you struggle with digestive symptoms like bloating, cramps, IBS, and acid reflux.
Get Treated for Sleep Disorders and Health Conditions
People with sleep apnea may get less deep sleep, but this can be lengthened with treatment. Those with depression may also get less deep sleep than usual, but sedating antidepressants can increase how much they sleep. Shallow sleep syndrome, or nonrestorative sleep, is when you can sleep, but sleep doesn’t refresh you.
You may experience this if you have health conditions such as chronic fatigue syndrome. Speak to a doctor about treatment options if you think you have a sleep disorder, medical condition, or mental health condition.
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How Much Deep Sleep Should You Get a Night?
Deep sleep needs can vary based on age, lifestyle, and health conditions. The average adult needs between 1.6 and 2.25 hours of deep sleep each night. Newborns and babies need around 2.4 to 3.6 hours of deep sleep; children ages one to five need around 2.2 to 2.8 hours of sleep; and teenagers need around 1.7 to 2 hours of deep sleep.
Deep Sleep Across the Lifespan
Sleep needs change as you age. The older you get, the less deep sleep your body requires. Nevertheless, that does not make it any less critical. While there is no specific requirement for how much deep sleep you should get, younger people generally need more, as it promotes growth and development.
Signs You’re Not Getting Enough Deep Sleep
So, how do you know how much deep sleep you’re getting? A good tell-tale sign you aren’t getting enough deep sleep is if you wake up feeling exhausted. When we don’t get enough deep sleep we wake up feeling groggy and lethargic.
Tracking Your Sleep Habits
There are also different types of sleep technology that can help you track your sleep. Sleep tracking apps such as the SleepScore app and the Sleep Cycle app can document your sleep and lifestyle habits. While these won’t magically improve the amount of deep sleep you get, they will provide insight into your sleep habits and help you identify areas where you can improve.
Benefits of Deep Sleep: Why It Matters
Deep sleep does wonders for the body and mind. Understanding how deep sleep works can help you identify ways you can increase it. First look at your lifestyle habits. If you aren’t making an effort to work out daily, start there. Just getting outside for a 30 minute walk can go a long way.
Of course, everyone is different. Some people may benefit more from adding yoga to their daily routine. Whatever it is, make sure you’re setting yourself up for a successful night’s sleep with a mattress type that’s right for your body and specific needs.
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