How To Get Deep Sleep?
Do you feel tired physically and mentally, even when you get enough sleep? You may be lacking in deep sleep. And yes, it is not enough to sleep 8 hours a night. Your rest must be of good quality. To help you get back in shape and in good spirits, let’s shed the light on this crucial phase for your well-being and discover how to get a deep sleep.
What is deep sleep? Why is it important?
How to get deep sleep? A night is broken down into several cycles. During the latter, several phases of sleep follow one another: light slow-wave sleep, deep slow-wave sleep and paradoxical sleep. This is the second phase that interests us here, the one during which your muscles relax and your heart rate drops, as does your brain activity.
During this phase of deep sleep, the brain evacuates metabolic waste, memory is consolidated, immune defenses are strengthened and we recover from physical fatigue. This phase of sleep occurs particularly at the start of the night: this is the moment that should be prioritized!
When you lack deep sleep, the body and mind no longer keep up. You are constantly tired, irritable, have trouble concentrating and feel weak. In the long term, this can have serious consequences on your health. Hence the importance of sleeping well!
How to get deep sleep?
Rest assured, there is no need to take medication or see a specialist to sleep better. Before arriving at these radical solutions, there are some gentler methods accessible to everyone. Here is how to get a deep sleep!
–Go to bed as soon as your body calls for it
How to get deep sleep? Are you sitting comfortably in front of the television, you yawn, your eyes start to sting and your eyelids droop? This is the signal your body sends to tell you that it is time to go to sleep. A word of advice: listen to it within 15 minutes of the first signs appearing. Once this time has passed, you will have to wait until the next sleep cycle begins to fall asleep peacefully, i.e. 90 minutes.
On the contrary, if you are not tired, there is no point in forcing yourself to sleep. You risk turning over and over in bed, getting upset and, as a result, not being able to fall asleep. Sleep is a complex and well-oiled mechanism: the more you go to bed at a regular time, the deeper and more effective your sleep will be.
–Ban screens from the bedroom
Computer, television or cell phone screens produce blue light. This slows down the production of melatonin, the sleep hormone, which prevents you from falling asleep and reduces the quality of your sleep.
The only solution: avoid screens of any kind for an hour or even two hours before going to bed. Too bad, you’ll watch the next episode of your favorite series tomorrow! And to avoid waking up at night, put your phone on silent, or better: in airplane mode. Also keep any source of noise or light away from your room. You must sleep in absolute calm.
–Find comfortable sheets
To sleep well, you must above all feel good on your mattress and in your sheets. For this, is your best ally! A true thermoregulator, it allows you to be neither too cold. And contrary to popular belief, linen is soft on the skin and helps you relax.
Did you know that tiny insects that feed on your dead skin could disrupt your sleep? With, naturally hypoallergenic and antibacterial, these small organisms cannot attach to the fabric. So you sleep better, especially if you are allergic to it!
–Do sports during the day
How to get deep sleep? Doing physical activity during the day allows you to sleep better. Sport causes the secretion of endorphin, the well-being hormone, which affects the quality of paradoxical sleep. Of course, after running or kicking a ball for two hours, you will be more tired and fall asleep more easily in the evening. But be careful not to let off steam just before bed, otherwise you risk not falling asleep.
The benefits of sport are also felt in the long term! By practicing 2 to 3 sports sessions per week, you will notice an improvement in the quality of your deep sleep after around 8 weeks.
–Stop smoking and drinking
You smoke ? Unfortunately, this habit promotes deep sleep disorders. Nicotine, this substance that makes you feel good, increases your alertness and, therefore, decreases the quality of your sleep. If you appear to be relaxed, smoking ultimately disrupts your biological clock and promotes sleep apnea.
Alcohol also plays a role in the quality of your night. It disrupts your deep sleep. Drinking one or more drinks before sleeping promotes brain activity and often causes nighttime awakenings. As a result, you wake up tired because you didn’t sleep well.
–Eat light in the evening
To improve the quality of your sleep, avoid eating within two hours before going to bed. Favor foods rich in fiber and vitamin D, slow sugars, fruits and vegetables. On the contrary, avoid red meat and proteins at all costs, which are more difficult to digest.
To maximize your chances of getting restful sleep, avoid coffee after 5 p.m. Stimulants, such as coffee, but also tea, soda and energy drinks can disrupt your paradoxical sleep, in other words deep sleep. Your problem of lack of sleep is not likely to improve…
–Relax!
Don’t try to constantly analyze your sleep with apps and other trackers, you will only put even more pressure on your shoulders. Let yourself go, close your eyes and think of something positive!
To help you relax, read a good book, listen to soft music or take a nice bath about an hour and a half before going to bed. When you go out, your body temperature cools, which releases the famous melatonin. Hence the importance of keeping a room very cool, between 18 and 20° C!
So ! Now you know how to have deep sleep. Listen to your body, watch your bad habits, take care of your meals, exercise, slow down the use of screens and enjoy your life!
For more mindfulness tips, click here.
I hope you enjoyed these tips on how to get deep sleep and found them useful. Comment down below what you think of these tips. Do you feel like you sleep deep at night? If so, share with us your tips to get a good rest at night to be able tackle on-the-day’s tasks with a smile!
Looking forward to reading your comments, sending you love and positive energy!!!
