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We get asked “How do you get a deep sleep at night?” pretty much on a daily basis.
People are desperate to improve their sleep quality because they’re just so sick of not sleeping enough and always feeling tired throughout their day.
Deep sleep, in particular, is very important—it’s the time of night when your body makes repairs to muscles, nerves, brain cells, and tissues damaged or worn out during the day.
If you want to know “How do you get a deep sleep at night?” you’ve come to the right place!
In this post, we’re going to focus on one of the things that interfere with your deep sleep every day: stress.
Not only will we look at how stress impairs your sleep quality, but we’ll also give you solutions on how to combat it in small, simple ways every day!
How Do You Get a Deep Sleep at Night?
The CDC estimates that nearly 1/3 of American adults aren’t getting enough sleep—less than 7 hours per night!
The American Institute of Stress also estimates that 33% of Americans are dealing with extreme stress.
Not too hard to imagine that those two numbers are connected, right?
Stress isn’t the only thing that contributes to sleep loss—there are a lot of other factors, such as obesity, alcohol and caffeine intake, dietary habits, sleep habits, etc.—but it’s one of the contributors that most of us have to deal with on a daily basis, even if we’re taking steps to improve in other areas of our life.
Stress triggers an autonomic nervous system reaction, leading to an elevation in two hormones: cortisol and adrenaline. Adrenaline gives you a short-term jolt of energy intended to accelerate body function, speeding up your heart and preparing your muscles and organs to work more efficiently during the period of high stress.
Over time, however, the adrenaline fades, but cortisol remains to keep your body sort in a halfway state between “high alert” and “totally relaxed”. This is necessary if you’re in extreme danger, but for the average person, this just leads to a higher feeling of stress and faster exhaustion throughout their stressful and busy work day.
Chronic stress can cause a number of negative physiological responses—among them, sleep deprivation. When you feel anxious or stressed, always in a heightened state of alertness because of your stress, your body has a much harder time shutting down at night and getting to sleep. Anxious thoughts can keep your mind from relaxing, and make you worry about the lack of sleep. This, of course, contributes to your stress levels even more, making you stress over the fact that your stress is stopping you from sleeping.
One survey from the National Sleep Foundation found that 43% of people between the ages of 13 and 64 lie awake at night because of stressful thoughts AT LEAST once a month. That’s some serious lost sleep time thanks to stress.
The key to improving your sleep quality overall—and spending more time in deep sleep specifically—is to combat stress in your life. Easier said than done, I know, but it’s still important!
Some things you can do to fight stress include:
Meditate. Calm your mind, relax your body, and banish stressful thoughts using mindfulness and meditation practices. A few minutes a night can do wonders to wash away the stress of the day and get you in the right physical and mental state to get to sleep.
Hug and touch someone. Physical contact with someone you love releases oxytocin, the “cuddle hormone” that increases your happiness and decreases stress levels. Spend your evenings snuggled up on the couch or in bed with that special someone, and you’ll find yourself far less stressed.
Exercise. Exercise is an amazing stress-reliever on both a physiological and mental level. It increases adrenaline and balances out your hormones, ultimately reducing cortisol post-workout. And, thanks to the repetitive nature of your workout (lifting weights, running, cycling, etc.), exercise is almost like a form of self-hypnosis where the repetition clears and calms your mind.
Create. Art—be it drawing, painting, writing, sculpting, playing an instrument, or any other form—is incredibly relaxing and provides a meditative effect that can decrease anxiety and stress levels.
Be grateful out loud. Expressing gratitude and speaking positivity can improve your mental health and lower stress levels. Take a few minutes every evening to be grateful out loud—you’ll sleep a whole lot better because you’re focusing on the happiness in your life rather than the stressors.
Spend time with friends. Socializing is both a de-stressor and a mood booster. Spending more time with friends—laughing, talking, making jokes, and enjoying yourself—will help to relax your mind and body, banishing anxious and stressful thoughts. An evening hangout with your buddies can make it much easier to get to sleep!
Manage your stress, and your body will thank you. You’ll sleep better and spend more time in the deep sleep stages that help you wake up in the morning feeling rested and refreshed.
How Do You Get a Deep Sleep at Night? Try PureSleep Capsules!
If you’re still struggling with sleep, you might want to give PureSleep a try.
PureSleep is a supplement made using all-natural and organic ingredients formulated to improve your sleep on every level: magnolia bark to increase the neurotransmitter GABA, magnesium to calm your mind and body, melatonin to trigger your natural melatonin production and re-balance your sleep cycle, Valerian root to bring on feelings of tranquility, and so many more!
Our high-quality supplement is perfectly safe and highly effective—the solution you need to finally get that good night’s sleep you’ve been desperate for. You won’t have to ask “How do you get a deep sleep at night?” because you’ll start sleeping better now.
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