How to increase Deep Sleep Duration | Deep Sleep
How to increase Deep Sleep Duration. Deep sleep, that is also called slow-wave sleep, is used to define stage three and four of sleep in rest in peaceful environment. In these three and four stages, your heart beat rate and breathing are in their lowest position, your brain go in slow down, and your muscles and eyes are in relax position. This is also be known as the ‘restorative’ phase of sleep, because your body repairs broken tissues and strengthens its immune system.
During your sleep, you pass through different stages of the sleep cycle. After Deep sleep stage when you wake up you feed freshed. With the passage of time , the amount of deep sleep is going to decrease each night . This is because our body is in fully developed position and our body growth is stopped.
For this purpose quiet your mind from daily Burdon routine and try to increase deep sleep, That you want to get each night, practice the tips below.
How to increase Deep Sleep Duration:
1. Work Out Daily
There is no secret that getting in a daily life is beneficial to sleep. Those who work all the day wants to fall asleep faster rather than those who don’t work. Researchers also found that those peoples who work out Two hours a week are also get a good night’s sleep. However, you need to ensure to avoid intense workouts right before going to bed as these can be effect your heart beat rate.
2. Eat More Fiber
A healthy diet is needed to improve weight loss, it also has an impact on the quality of sleep you want to get. Recent resent research shown that a greater intake of fiber can case more time spent in the stage of deep sleep. During the day time, make a conscious effort to add more fiber to your diet rather than the addition to other foods that promote sleep.
3. Find Your Inner Yogi
Not only is yoga exercise is a great way to center your body and mind but it also help to sleep quality. One researcher found that those who run cycle exercise an exercise that combines yoga poses with rest periods of lying on your back, slow wave sleep. Work yoga exercise into your daily workout routine or right before bed.
4. Avoid Caffeine 7+ Hours Before Bed
Avoid Caffeine usage before going to sleep, it harder for you to fall and stay asleep. It effect to reduce the amount of deep sleep you want to get. Taking caffeine 8 to 9 hours before can decrease your sleeping ability.
5. Resist that Nightcap
An alcoholic drink like wine before bed may help put you to sleep well , but it is not a permanent way for good sleep. Alcohol is dangrous to The sedative effect it once had disappears and will often create a rebound effect.
6. Create a Relaxing Bedtime Routine
Stress from a busy workday routine and afternoon in your home with the kids can make to difficult for you to shut your mind from tired routine and enjoy good sleep. Make a bedtime routine for you that can help your body relax.
Your bedtime routine should be anywhere from half hour to one hour and keep your routine consistent. This will help your mind to come in relax position and you get well sleep.
7. Make Your Bedroom a Sleep Sanctuary
The environment, where you lay your head each night should be in peaceful coroner of the. That means there is no heavy lights, no loud noises, and a well temperature. The best temperature for good sleep is between 60 and 67 degrees Fahrenheit in the room.
in your sleeping room, use low, amber light bulbs and avoid to use electronic devices at least an hour before go to bed. It’s also important to make sure you should have a comfortable mattress that supports you when you sleep.
8. Listen to White and Pink Noise
Sound plays an important role in your during sleeping. If you live in the center of a city or have noisy neighbors, try using white noise to block any outcoming sound that may be keeping you from a good sleep.
9. Doze Off to Binaural Beats
If you like music before sleeping, add some binaural beats to your playlist. A binaural beat is that when you hear a music tone that is slightly different in the frequency from another tune. In order for a binaural beat to work, the tones have to be listened to have frequencies less than 1000 Hz.
10. Try to off Light Before go to night
Similar to sound, light also has an effect on the quality of sleep you want to get each night. If you have a partner who likes to read when the light is on or if you work night shifts and catch up on your yyy’s during the day, an eye mask can help. One researcher found that the use of light of duting sleep can increase a deep sleep chances.
What Are the Stages of Sleep?
To understand deep, slow wave sleep, it’s important to understand the sleep cycle as a whole routine.
When your brain first enters in the stage of sleep, your mind travels through the three stages of NREM, and then goes through one stage of REM sleep. Once this cycle is repeated again, the process repeats itself until you wake up completely. Below is a look of each stage of sleep.
The sleep cycle starts with stage one where your body is just started to relax. People will often experience in slow, rolling eye movements, sudden jerks. During this stage, you can easily be in awaking position.
During this stage, your eye movements will stop. Your heartbeat will slow doen, and your body temperature will begin to drop.
Stage three is where deep sleep started. During this stage of deep sleep, your brain waves slow down with time and become delta waves, making it much harder for you to be woken up to easily. This stage is so important because it’s a restorative stage of deep sleep. It is a time when your body repairs and regrows broken tissues, strengthens its immune system, and builds bones and muscles.
The last stage of sleep is Deepest sleep. During this stage, your brain becomes more active by helping you form memories and experience dreams. In this stage od sleep, your breathing, heart rate, and eye movements speed up and your blood pressure increases.
What Are the Benefits of Deep Sleep?
Deep sleep is beneficial for normal growth of the body and it consist of three to four stages. They are known as growth phases that are critical for hormone regulation, growth, and physical renewal. Deep sleep is also when the brain is in rest and stores information as a long-term memory. It help to boost good chemicals like serotonin.
If you go for deep sleep, it’s likely you would wake up feeling groggy and depressed. You may also pick heavy weight and have difficulty in concentrating and being social during the day. Deep sleep is not only important for the body and mind growth but all important for quality of the body.
How Much Deep Sleep You Should Get a Night?
The average adult needs between 3 and 4.25 hours of deep sleep a night. New born and babies need around 3 to 4.6 hours of deep sleep. Children ages one to five need a deep sleep around 4 to 6 hours of sleep and teenagers need around 3 to 5 hours of deep sleep.
Sleep period change as your age. As you get older, the less deep sleep your body requires, however, that does not is less important. While there is no specific requirement that how much you need for deep sleep. People who are younger that need more deep sleep as it help to grow and develop of tissues.