How to Get More Deep Sleep: 7 Proven Tips For Better Rest

• Deep sleep is the third phase of the sleep cycle. It’s often known as the most restorative stage of sleep and is vitally important to physical and mental health.
• As we age, the time we spend in deep sleep naturally decreases. However, there are ways to maximize the time spent in this stage of the sleep cycle at any age.
• Setting a distinct bedtime and evening routine, creating a sound sleep environment, and living an overall healthy lifestyle are among the most effective ways to spend more time in deep sleep. 

A main benefit of sleep is waking up refreshed and energized. That immediate benefit, as well as other benefits of sleep like a stronger immune system and muscle repair, occur thanks to deep sleep. Deep sleep is the third stage of our four-stage sleep cycle, and it’s often thought of as the most restorative phase of sleep.

While time spent in deep sleep decreases with age, that doesn’t mean we’re doomed to worse and worse sleep quality with each passing year. No matter the age, there are plenty of ways to facilitate deeper and better sleep. 

A good night’s sleep depends on getting enough deep sleep, which is also called slow-wave sleep or non-rapid eye movement (NREM) sleep. Deep sleep is a vital part of your body’s circadian rhythm, or sleep-wake cycle. It’s during this stage that your tissues and muscles repair, and your immune system strengthens. It’s also when our heartbeat and breathing are at their slowest and blood pressure is at its lowest. During this time, brain waves slow, leading to a type of wave referred to as delta waves. The presence of delta waves means our overall physical and mental health is enhanced. 

Deep sleep is the worst time to wake up. Those who wake up during this phase report feeling mentally foggy or disoriented. However, deep sleep is also the most difficult time to wake up since, as the name suggests, someone is sleeping deeply, not lightly. 

Stages of Sleep

Deep sleep is one of four sleep stages::

• Stage 1: Light Sleep - We spend about 5% of time asleep in this phase. This first phase occurs right after the body falls asleep and is marked by a transition from alpha waves (the brain waves when we’re awake) to low-amplitude mixed-frequency activity (a more relaxed brain wave state).
• Stage 2: Deeper Sleep — About 45% of time asleep is spent in this phase and it’s when the body prepares for non rapid eye movement (NREM) sleep. This preparation is marked by a lower body temperature and a slower heart rate. The brain also creates sleep spindles in the second phase, which are essential to preserving memories from the day.
• Stage 3: NREM Sleep — About 25% of our time is spent in this stage, which is when our muscles and tissue can repair and the immune system strengthens.
• Stage 4: Rapid Eye Movement (REM) Sleep — The remaining 25% of the time is spent in REM sleep, a period of time characterized by muscle paralysis, dreaming, and increased brain activity. While not as restorative as NREM sleep, REM sleep does help with cognitive function and memory.

It takes 90 minutes to go through all four stages. A 90 minute nap, for example, allows us to go through one sleep cycle. During nighttime sleep, most people go through all four phases four to six times. 

Benefits of Slow-Wave Sleep

There are many benefits to deep sleep and the delta waves associated with this sleep phase. Deep sleep helps with:

• Cognitive performance and brain health
• Mood regulation
• Memory preservation
• The body’s sleep-wake cycle, meaning you feel more energized during the day and sleepier at night
• Muscle and tissue repair
• Immune function, making someone less likely to get sick and making it easier to fight off illnesses and viruses

Deep sleep is also an important part of a full night’s rest. Someone must go through this phase to get to REM sleep, and sleeping deeply is often viewed as a preventative measure for better overall health. 

Aging and Slow-Wave Sleep

As we age, it becomes more difficult to maintain a regular sleep schedule. Children between the ages 11 and 12 are in the ​“golden age of sleep” – the time period in which it’s easiest to go to sleep and the most time in deep sleep. As we age, getting quality sleep is harder to come by, since our bodies spend less time in slow-wave sleep due to developmental changes as we age. 

Older adults are particularly susceptible to age-related changes in sleep patterns; they sleep an average of six to seven hours each night, compared to seven to eight hours for younger adults. Older adults also tend to spend more time physically in bed, suggesting they awake more during the night or have more trouble falling asleep. 

There’s also an increased prevalence of sleep problems and conditions, like sleep apnea, in older adults compared to children, adolescents, or younger adults, which can negatively affect how much time someone spends in deep sleep. 

How much deep sleep someone needs depends on an individual’s overall health and age, though most of us should ideally spend about 25% of the night in deep sleep. That means if you sleep eight hours, two hours should be spent in deep sleep cycles. 

Factors That Impair Deep Sleep

It’s important to note that more sleep doesn’t always mean more deep sleep or better sleep. Factors that influence sleep quality include but are not limited to:

• Mental and emotional stress
• Certain medications
• Aging
• Brain injuries
• Sleep disorders 
• Disruptions to the circadian rhythm 

Cons of Not Getting Enough Deep Sleep

All stages of sleep are good for us, but deep sleep offers unique benefits since it’s the time when our brain produces delta waves. Less delta wave activity, which stems from fragmented or interrupted sleep, can lead to:

• Feeling sleepy during the daytime
• Interference with the internal body clock, meaning someone will have less energy during the day and be more restless at night
• A higher risk for memory problems
• Potentially more muscle aches since the slow brain waves associated with NREM sleep help the body repair
• Reduced sleep quality overall

Impacts of Too Much Deep Sleep

Getting too much sleep as a whole, and thus too much deep sleep, can also harm mental health. Regularly sleeping more than ten hours a night can lead to adverse effects, such as grogginess after waking up and a worse mood throughout the day. That said, sleeping too much isn’t as common as sleeping too little and often not as harmful to overall health. 

To enhance deep sleep, consider these six habits:

1) Have a Set Bedtime

Many people who have trouble sleeping find it beneficial to have a consistent sleep schedule, including a set bedtime. It’s recommended to go to sleep at the same time each night, even on weekends. It also is a good idea to have the same wake-up time each day. This consistent sleep schedule recommendation stems from the importance of regulating our circadian rhythm.

2) Sleep in a Cool, Dark, Silent Room

As we age, we experience less deep sleep and are more susceptible to being awakened before the NREM phase by disturbances like a television left on or other noises. To ensure that you get enough NREM sleep, make sure your designated sleep space is cool, dark, and silent. Some people also find it useful to use white or pink noise to drown out any sounds, like noise on the street or planes flying overhead. 

3) Manage Stress

It’s difficult to fall asleep when stressed or worried. But stress doesn’t just make it hard to go to sleep, it also reduces the amount of time spent in deep sleep. Even more, sleep decreases stress, making stress and lack of sleep a vicious cycle.

Stress management throughout the day and night before sleep can help. Effective strategies include:

• Meditation
• Healthier eating
• Yoga
• Breathwork
• Professional help, such as seeing a therapist or joining a support group 

4) Live an Active Lifestyle

One of the immediate benefits of exercise is that it increases time asleep. Regular physical activity can also improve deep sleep and overall sleep quality by increasing melatonin production and improving temperature regulation. Moderate physical activity daily is often recommended, though what’s considered moderate varies based on someone’s current fitness level.

Some good exercise types to try include:

• Walking
• Yoga
• Pilates
• Strength training
• Silver Sneakers classes, which are free through many Medicare plans

A healthcare provider can also provide insight on what a solid exercise plan should look like, depending on an individual’s age, body, and conditions.

5) Avoid Caffeine in the Afternoons and Evenings

Caffeine consumed less than eight hours before bedtime can disrupt sleep quantity and quality. In fact, drinking or eating caffeine in the afternoon or evenings is associated with 45 fewer minutes of sleep, meaning less time in slow-wave sleep, too.

When possible, consume any caffeine in the morning. If you find yourself getting sleepy in the afternoon or evening, try another way to boost brain activity, such as a walk outside or having a glass of water.

6) Create a Relaxing Bedtime Routine

Incorporating consistent healthy habits into a bedtime routine can help prevent insomnia and improve sleep quality. Some habits to improve sleep hygiene include:

• Taking a warm bath
• Trying a deep breathing exercise before bed
• Turning off electronics before bed
• Reading a physical book, magazine, or newspaper
• Not studying or working an hour before bed at minimum
• Avoiding exercise up to two hours before bed

You don’t need to add all these habits to your pre-sleep schedule. Instead, pick one to three that you can do consistently so you can build attainable goals over time. 

For most individuals, healthy sleep is possible on their own, so long as they have a suitable sleep environment and good sleep hygiene. If someone has consistently poor sleep or a documented sleep disorder, it’s best to work with a primary care provider on managing any sleep disorders or difficulties. A primary care provider may also refer you to a sleep specialist, such as a psychologist who specializes in sleep, or a psychiatrist with expertise in sleep medicine. 

Addressing Sleep Disorders

To spend more time in deep sleep stages, individuals with sleep disorders often require treatment, whether in the form of a sleep aid like a CPAP machine or through treatment for another condition that causes insufficient sleep. Common conditions that disrupt sleep include but are not limited to:

• Sleep apnea
• Anxiety
• Depression
• Insomnia
• Circadian rhythm disorders
• Graves’ disease

To treat sleep disorders and get a full night’s sleep, the first step to treatment is to make an appointment with a primary care provider or bring up sleep concerns during an annual physical exam.