Everyone knows that you need to get good quality sleep if you want to feel refreshed and perform at your best the next day. However, many people do not realize that it is very important to get deep sleep. It is important that you know why you should be getting deep sleep and how you can naturally get more of this.
Why Deep Sleep Is Important
Deep sleep is the final stage of NREM or non-REM sleep. This is when the brain waves are at the lowest frequency and it will be hardest to wake you up. This is a very important time of sleep for a number of reasons.
The primary reason is that this period of sleep is when the body is working its hardest to recover from the previous day. The body will be repairing everything that it needs to and will also be strengthening the mind. If you do not get enough deep sleep, your body will not be able to recover fully from your previous day and this will lead to problems in the long-term.
Power Down The Lights
If you want to increase the amount of deep sleep that you get naturally, the first step will be to power down the lights at least an hour before you go to bed. This does not mean that you should be sitting around in the dark, but you need to get away from your electronics. Most digital devices will have blue light and this affects the melatonin that the body produces to help you sleep.
When you are exposed to blue light before you sleep, it will be harder to get to sleep because your body is unable to produce the right hormones. When you power down an hour before you sleep, you will give your body enough time to recover from the blue light. You will also be able to produce more sleep hormones which will help you achieve a deep sleep.
Have A Bedtime
Most people think that bedtimes are only for children and this is not actually the case. The reason why children are on a sleep schedule is to ensure that they fall asleep at certain times and get the rest that they need. Adults need to have this routine as well if they want to get the deep sleep that they need.
This means that you need to set yourself a bedtime and stick to it. This bedtime should be maintained during the week and over the weekend. While this might seem a bit strange, you will find that you are able to sleep better, fall asleep faster and will be better rested when you wake up.
This is due to the fact that a consistent pattern in sleeping will regulate your body clock. When this happens, your body will start to produce sleep hormones at the same time each night and you will be able to sleep easily. This easier sleep will result in more deep sleep which will help you get through the next day.
Find The Right Temperature
The temperature of your bedroom is more important than you might think. There is no right or wrong answer when you are looking for the ideal temperature. There are some people who like their bedroom to be cool when they sleep while others prefer it to be warmer. Research does suggest that cooler rooms do help you sleep better, but this is not something that everyone will agree on.
It is recommended that you test different temperatures to ensure that you have the right one for you. Science agrees that the perfect median temperature for deep sleep is 67°F, but this might be too warm for some people. Cooler than this might help you get to sleep and achieve the deep sleep that you want.
No Big Meals Before Bed
Eating a snack before you go to bed is something that you should avoid for a number of reasons. Snacking before bed has been found to disrupt sleep and this will reduce the deep sleep that you are able to get. This is in part to the fact that your body will be busy digesting your food and will not be able to handle the deep sleep phase of the night.
While it is important that you not eat before bed, you might want to avoid heavy exercise as well. There are some people who feel that vigorous exercise before bed will help them sleep, there are other people who find the opposite. If you have a problem sleeping after vigorous exercise, you might want to move your exercise time to well before you head to bed.
Deep sleep is very important because it will help you wake up rested and ready to start the day. There are a number of ways that you can naturally get deep sleep and you need to consider using them.