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Are you one of the many modern people wondering, “How can I increase my deep sleep naturally?”
It probably feels like with everything going on in your life, it’s harder than ever to fall asleep, stay asleep, and wake up feeling rested in the morning.
No doubt you’re struggling with anxiety and stress, which leads to restlessness at night, stopping you from getting proper deep sleep.
Well, you’re in luck!
In this post, we’re going to answer the question “How can I increase my deep sleep naturally?” and list some highly effective lifestyle changes you can make to get better, deeper sleep without the need for medications or sleeping pills.
Put the tips listed below into practice, and you’ll have a much easier time falling asleep and staying asleep throughout the night.
How Can I Increase My Deep Sleep Naturally? Tips to Try Today
Tip #1: Avoid late-in-day-caffeine and excessive sugar. Caffeine stimulates your central nervous system for up to 10 hours, which is why that afternoon coffee will make it harder for you to sleep. Try to have your last cup of coffee no later than 2 or 3 PM, so your body has plenty of time to purge the caffeine. You’ll find you are a bit more tired in the late-afternoon and evening, but that’s a good thing—it’s your body’s way of telling you that you need more deep sleep.
And definitely try to avoid sugar in the evening! Sugar floods your body with glucose, which is turned into glycogen-based energy. A “sugar rush” will last much shorter than a caffeine surge, but while it lasts, it can throw off your insulin levels and interfere with your sleep quality.
Tip #2: Get to bed and wake up at the same time every day. This may not sound like the most “fun” lifestyle, but it makes a huge difference in your sleep quality!
Our bodies like to adapt to schedules and routines. The more you follow the same pattern, the easier it becomes for your body to perform the same exercise or activity—including falling asleep! Sticking to a sleep schedule by going to bed at the same time every night will train your body to start “shutting down” at a certain time. And by waking up at the same time every morning, you keep your circadian rhythms consistent, which translates into better daytime energy and an easier time falling asleep and sleeping more deeply at night.
Tip #3: Be smart with your bedtime routine. Your bedtime routine should consist of the same things every night:
Your nightly personal care activities, including flossing, brushing your teeth, showering/bathing, etc.
A relaxing activity in a low-light environment, such as reading a book or listening to music
Meditation or mindfulness exercises to clear anxious and stressful thoughts
Avoid any electronics for the last 30-60 minutes before you want to sleep, as they will wake you up and make it harder to drift off into deep sleep. The same goes for anything stressful or active—the last thing you want is to elevate adrenaline or cortisol levels when you’re trying to sleep.
Keep your bedtime routine physically relaxing and mentally calming, and you’ll sleep much better every night!
Tip #4: Eat right to sleep better. This means a few things:
Avoiding high-fat, high-spice foods that could cause indigestion
Avoiding foods with a high sugar or carbohydrate content
Eating lean proteins and refined carbohydrates
Eating foods that encourage sleep, including turkey, warm milk, almonds, walnuts, or chamomile tea
And, most important of all, limit your liquid intake before bed. Too much liquid late in the evening will run through your digestive tract and make you need to use the bathroom in the middle of the night. Even if you don’t get up to empty your bladder, it will interfere with your deep sleep.
Tip #5: Exercise regularly. It’s quite amazing how much better you’ll sleep on the days when you do intense exercise! Your body needs deep sleep in order to make repairs the muscle tissue, bones, and joints that got damaged during the exercise, as well as to replenish energy expended throughout the day. A daily workout can make a huge difference to your sleep quality.
Just make sure not to do any intense physical activity too close to bedtime. Late-night exercise will trigger a rush of adrenaline that wakes you up, and you’ll find it much harder to go to sleep. If you’re going to exercise within 3 hours of sleeping, stick with a lighter, more relaxing form of exercise, such as Yoga or Pilates. Keep your heavy-sweating, high-intensity gym workout for first thing in the morning or no later than 5 or 6 PM.
Tip #6: Improve your sleep environment. Make sure your bedroom is dark and cool, your bed is comfortable, your environment quiet and pleasant, and the room is free of anything that could wake you up throughout the night. The fewer disturbances that could interfere with your deep sleep, the better!
How Can I Increase My Deep Sleep Naturally? Let PureSleep Help!
If you’ve put all these tips into practice and you’re still struggling to get proper deep sleep, you might need the help of PureSleep.
PureSleep is an organic sleep aid that utilizes only the best natural herbal remedies to not only help you fall asleep faster, but also sleep more deeply and for longer. You can benefit from the amazing effects of magnolia bark extract, melatonin, Ashwagandha, magnesium, and other scientifically proven ingredients, all of which will work together to deal with anything that’s impairing your sleep and help you sleep far better every night.
PureSleep is our answer to your question, “How can I increase my deep sleep naturally?”
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