If you are waking up each morning not feeling rejuvenated after the right amount of sleep, there's a chance you're not getting enough deep sleep. Deep sleep is key in revitalizing your immune system and replenishing your body's cells. About ten to twenty percent of your nightly rest should be a deep sleep.
Keep reading to learn how to increase deep sleep.
Benefits Of Deep Sleep
Your body needs deep sleep because this stage of rest is when glucose metabolism in the brain increases during this time. During deep sleep, or your short and long-term memory gets supported which leads to overall a better ability to learn.
Deep sleep is also when your pituitary gland secrets vital hormones like human growth hormones, which leads to the development and growth of your body.
Energy restoration, increased blood supply to muscles, a strengthened immune system, cell regeneration, and promoted repair and growth to your bones and tissues are all other benefits of deep sleep.
If you don't get enough deep sleep, then your body is more likely to develop conditions like diabetes, heart disease, Alzheimer's disease, and stroke.
How To Increase Deep Sleep
The good news, is there are many steps you could take to get more deep sleep. Here are some tips you can start trying today, for a better night's sleep tonight.
Keep Your Diet Sleep-Friendly
There are certain foods that can either help or hurt your ability to reach deep sleep. According to The American Sleep Association, a diet low in carbohydrates helps increase your deep sleep time. While a diet that is richer in carbs or a mixed diet makes it harder to reach deep sleep.
There has also been more and more evidence that supports drinking tart cherry juice before bed can increase the amount of time your body spends in a deep sleep.
Also, keep in mind what you're drinking before bedtime. Stick to water and other decaffeinated drinks before going to sleep. Caffeine, alcohol, and nicotine make it harder for you to get a good night's sleep and enough deep sleep.
Try Pink Noise
A recent study by Northwestern Medicine determined that pink noise can increase your deep sleep. Pink noise includes sounds like trees rustling in the wind, or waves lapping on the beach.
There is a whole range of sound machines that have a ton of varieties of sound including pink noise. Try it out for yourself.
Hypnosis Before Bed
There was a 2014 study from the University of Fribourg in Switzerland that found out that hypnosis extends deep sleep. In this study, subjects listened to a sleep-promoting audio recording with a hypnotic suggestion. Those that listened to this tape spend 80 percent more time in deep sleep than those who didn't listen to this tape.
You can try this for yourself with either free or paid hypnotic audio resources. Or work with a professional at a sleep center.
Get The Right Amount Of Exercise
According to the National Institutes of Health, you should get at least thirty minutes of exercise at least five days a week. This is right in the sweet spot of what is best for getting more deep sleep. On the other hand, you don't want to overdo it with exercise, as too much physical activity can make it hard to sleep and even lead to insomnia.
You'll want to try to exercise for about 30 minutes a day of whatever activity you enjoy doing the most. This exercise doesn't have to extreme Cross-Fit or cross country running, it can be a simple as walking the dog or light jogging and light yoga.
Listen To ASMR Videos
ASMR stands for Autonomous Sensory Meridian Response. It's when people get a static-like or tingling sensation around their head from triggering audio and visual stimuli.
This sensation has been reported to give feelings of well-being and relaxation, which leads to better sleep. Simple go to YouTube and search for ASMR and see if any of those videos help your sleep.
Turn Up The Heat
Heat can help promote deep sleep, Heat like taking a hot shower or bath, or maybe spending time in the sauna before bedtime. Any of these types of heat can help improve the quality of your sleep, making it easier for you to reach deep sleep.
Get On A Bedtime Schedule
Another way to get more deep sleep is to get yourself on a bedtime schedule and to stick to it. Put yourself on a bedtime schedule where you go to sleep and wake up around the same time each day.
The more erratic and less regular your sleep schedule is, the harder it will be for you to get more deep sleep.
This schedule should also include some sort of routine. This routine can be a way to unwind from the day and could involve things like taking a bath or curling up with a good book.
If You're Tossing And Turning Make A Change
You also want to make sure that you're not tossing and turning once you're in bed. If you find yourself tossing and turning and not sleeping, try to get up and do a little like activity.
This could be something like reading (not watching another episode of that show you're binging). Reading should help you get tired again so you can fall asleep peacefully and get more deep sleep.
Another thing that can be impacting your sleep, is your bedding. Specifically, your pillows. If you've had your pillows for more than a year and are having trouble getting comfortable, then it might be time to get new ones.
Turn Off The Lights
You'll want to turn off and bright lights or loud noises in your bedroom. This includes the blue light of your television, computer or cellphone. If you can, put your phone in another room.
Getting rid of these distractions will make it easier for you to go sleep and get more deep sleep.
Get More Deep Sleep Today
Now that you know the benefits of a deep sleep, and how to increase deep sleep, start making these changes to your bedtime routine today. Just these simple changes in diet, ambiance, and scheduling can help you fall asleep faster and get deeper sleep.
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