People struggling to get more deep sleep always ask, “How can I sleep better?”
That question isn’t only about getting to sleep faster or staying asleep throughout the night, but also about slipping into the deeper stages of sleep.
During rapid eye movement (REM) sleep, our minds are still active and we tend to dream. However, when we get into the deeper non-REM stages of sleep, that’s when our brain waves get slower and our bodies truly relax. It’s in this deep sleep stage that our bodies enact all the important repairs to muscles and tissues damaged during the day.
If you’re wondering how to get more deep sleep, you’re in luck! We’ve put together a list of tips that will help you get a better-quality, most restful sleep every night.
Tips to Get More Deep Sleep
For an average person, only about 13-23% of their total sleep time at night is deep sleep. If you want to increase that—or stop age from decreasing your total deep sleep time—here are some tricks to try:
Use Heat – Did you know that taking a bath at night or spending some time in a sauna can help to promote slow-wave deep sleep? If you want to get more deep sleep, it’s a good idea to let the heat slow down your brain and decrease physical activity at night. Studies have indicated that raising the internal temperature of your brain (via a steam room or bath) can improve circadian rhythms and help you get into deep sleep.
To really double down, use a bit of lavender or chamomile essential oil in your bathwater. The fragrance will help to calm your mind and body, making it easier for you to get to sleep at night.
Exercise – During the day, make it a point to get an intense physical workout, typically something with resistance training and/or cardio. Shoot for no less than 30 minutes, with a goal of averaging 60 minutes of moderate-to-high-intensity exercise every day. Aerobic exercise can help to burn a lot of energy and leave your body ready for a good night of sleep.
Working out first thing in the morning will wake you up, but you can work out any time before the evening (6 PM). Your body needs time to slow its metabolism after an intense workout, so exercising too late at night can make it hard to get to sleep.
Sleep Enough – Remember that only 13-23% of our sleep time is spent in deep sleep. If you want to get more deep sleep, the best thing you can do is just to sleep more. Follow your body’s natural sleep clock and find the amount of sleep that feels right for you. You should be able to get to sleep naturally and wake up without feeling too exhausted. Anywhere between 6 ½ and 8 ½ hours of sleep per night is normal and qualifies as “healthy” for the average person.
If you’re waking up exhausted, it’s likely because you’re either sleeping too long or waking up too late. Test a few different sleep schedules to find what your “sweet spot” is. The amount varies from person to person. Follow a set sleeping pattern every day to ensure you’re getting the right amount of sleep.
Avoid Afternoon and Evening Stimulants – Obviously, you want to avoid caffeine in the afternoon and evening, as that will wake you up and make it harder for your brain to get more deep sleep. However, that also goes for anything with a lot of sugar, as the resulting sugar “rush” can lead to a short-lived surge of energy and subsequent “crash” that leaves you feeling drained but too energized to sleep.
Alcohol and nicotine should also be avoided in the evening. While alcohol may help you fall asleep faster, your sleep will be less restful and your brain will spend less time in the deep sleep stages. Nicotine can make you feel relaxed but it will raise your blood pressure and make it harder for your body and brain to actually relax and enter deep sleep.
Get Comfortable – Comfort is one of the most important factors in your sleep quality. When you’re comfortable, it’s easy to relax your brain and body, and you’ll sleep more easily. Make sure your pillows offer good support, your sheets are soft, and your blankets are warm.
If you have trouble getting comfortable, consider replacing your blankets, pillows, or even the mattress (if it has a lot of indents). Upgrade your bed so there is as little discomfort as possible, and you’ll find you’ll have a much higher chance to get more deep sleep.
Get More Deep Sleep with Sleep Slim Tea
If you want to get more deep sleep, Sleep Slim Tea is a solution worth trying!
This all-natural tea is made with ingredients that will help you fall asleep and stay asleep at night. Best of all, you’ll find your body and brain are both relaxed, ensuring you have an easier time slipping into the deeper stages of sleep.
Our tea is non-caffeinated and evening-safe, and you’ll find it does wonders to help shut you down at night. With chamomile to help calm your mind, Ashwagandha to reduce nighttime anxiety, ginger root powder to combat insomnia, calcium to improve sleep patterns, and magnolia bark extract to increase GABA, it’s a potent remedy that will drastically increase sleep quality. Best of all, it’s even got ingredients that will help you burn fat and lose weight while you sleep.
Don’t let poor sleep quality ruin your life. Try Sleep Slim Tea today, and see how it can help you get more deep sleep naturally and easily!
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