For most people struggling to get quality sleep, how to get more deep sleep is a question they often ask themselves. You will be surprised by how easily some people fall asleep while others toss and turn in bed before finally dozing off in the wee hours.
The lesser sleep for anyone the more tired they are the following day. It would help if you were refreshed and energetic the next morning. That is why you need to know how to get more quality sleep.
But how does one get more deep sleep? Read on to find out what you can do to ensure you sleep deeply and wake up every morning without any sleep regrets.
Why is it Hard for You to Get Deep Sleep?
There are so many reasons why one would fail to get deep sleep. However, they all have at least experienced one of the following points since your mind should be at peace if all of them work.
You will be glad to hear that most of them are easy for you to control.
1. Diet
What you eat might severely impact the quality of your sleep. For instance, taking coffee a few hours to bedtime will lead to problems getting sleep. And if you happen to get some sleep, it would not be of the quality you should get.
Eating large meals will also make it uncomfortable for you to sleep as you will be too full. Another eating habit that can affect how deeply you sleep is eating spicy foods. Spicy foods have the potential to give you heartburn, making you too uncomfortable to sleep.
2. Stress and Depression
Mental health plays a significant role in one’s health and the quality of sleep one can get. It is harder to get quality sleep if something is stressing your mind. Your mind keeps flashing back onto what is bothering you, and as a result, you would not be able to sleep deeply.
Depression, on the other hand, will lead to sleepless nights since your mind will be unsettled. If it gets serious, seeking professional help is best advised. Sleep is a way for a person to rest their brain and requires one to clear their mind and be relaxed.
3. Poor Sleeping Habits
Are you the kind who stay up till late at night? That could be one reason why you cannot get more profound sleep. Staying up late at night will interfere with your circadian rhythm and leave you struggling to sleep deeply.
4. Sleep Disorders
If you have a sleep disorder, getting deep sleep will be an issue. Such conditions include sleep apnea and periodic movement of limbs while sleeping. The disorders will interrupt your sleep, and you will have problems getting more profound sleep.
5. Excessive Exposure to Blue Light
Most people love to take their phones with them into bed. That is not something you would want to keep doing if you wish to have a deeper sleep. That also means avoiding using laptops right before bedtime.
The blue light these gadgets emit is known to hinder a proper sleeping routine.
6. Pregnancy
Pregnant women will experience more sleepless nights or have trouble falling asleep due to the cocktail of hormones swirling around in their bodies. That is more apparent in the early days of the pregnancy.
It, however, does not last too long into the pregnancy. Therefore, you do not have to worry if you are in that position.
How to Get More Deep Sleep
1. Avoid Overexposure to Blue Light
If you want deeper sleep, you should ensure you reduce the number of hours you are on the phone or laptop before bedtime. In that way, you will reduce the likelihood of the blue light interfering with your sleep.
You can have a specific time by which you stop any interaction with phones or laptops and prepare for bed. You will get better sleep that way.
2. Develop a Good Sleeping Pattern
The ideal sleeping pattern entails you sleeping at a specific time and waking up at the same time every day. Such a practice will train your circadian cycle to be in rhythm and help you get better sleep.
If you sleep at irregular times, you might find yourself unable to sleep on other days.
3. Work on Your Sleep Drive
If you tend to love taking power naps in the middle of the day, you might want to stop that if you are to get deep sleep at night. Extending your wake times will ensure you need sufficient sleep at night, making you sleep deeper.
4. Eat better
If you want deeper sleep, you might also want to cut down on the excess eating just before bedtime. Heavy meals before bedtime will make you uncomfortable, making you struggle to get sleep.
Your stomach will be too full, and you have issues getting more profound sleep.
5. Avoid Stress
It would serve your sleep well if you steer clear of stress. You can do that by striving to stay happy and avoid excessive worry. Do something that makes you happy like a hobby or sports.
6. Improve your Bedtime Routine
Getting deeper sleep means you have to prepare for bed adequately. You can do that by ensuring your mind is relaxed and ready to sleep. You can also qualify for bedtime by ensuring you have an enabling environment for deep sleep.
Health Benefits of Deep Sleep
There are so many health benefits you can derive from a deep sleep. When you sleep deeply, your brain will stimulate the secretion of essential hormones that lead to growth and development.
You will also restore your energy and be able to wake up each morning feeling reinvigorated. As you sleep and rest, your body cells also regenerate for a healthier body.
Quality sleep will also help increase blood flow to your muscles, enabling them to function better. That will help promote the growth of tissues and the repair of bones.
Finally, quality sleep will significantly boost your immune system and help it protect you better.
Final Thoughts
Are you still wondering which is the best way to get more deep sleep? We hope our tips will enable you to get the quality sleep you crave.
Sleep is crucial to anyone’s health. So, make it a habit to get adequate sleep.
