All sleep isn’t the same. REM, or rapid eye movement, is an important sleep stage. But the right amount of stage 3 of NREM sleep, also known as deep sleep, is crucial to a good night’s sleep and your overall health. Deep sleep helps to restore both your body and your brain. Feeling rested is impossible without the proper amount of deep sleep. So how exactly do you get more hours of deep sleep?
To get more deep sleep, start with tracking your sleep so you can understand just how much deep sleep you are already getting each night.
There’s no easier way to get more deep sleep than to utilize a sleep tracker nightly. A sleep tracker that fits over your mattress is an innovative way to track your sleep. Without you even having to think about it, built in piezo sensors in the tracking pad compile and analyze data nightly. You can view you sleep data on the app and see how much deep sleep you’re getting. There’s no better way to sleep smart than with a smart mattress.
Frankie said it, and so did plenty of sleep researchers: relax. Taking time to unwind before bed keeps you from staying awake late into the night thinking about daily life stressors. Whether through meditation, journaling or a number of other relaxation methods, it’s important to take time to calm your brain and body before bed.
No bright lights
You probably know by now that screen time before bed isn’t good for sleep. But those late night Netflix binges prevent you from getting better sleep more than you may realize. The blue light emitted from screens throws off your body’s internal clock, or circadian rhythm. Your brain is tricked into believing it’s not nighttime because of the light, making it harder to fall asleep and get enough deep sleep.
Maintain a healthy diet
Meals and drinks are easy to overlook when you think of getting more deep sleep. However, a healthy diet is key to a healthy sleep schedule. Avoid certain heavy foods like ice cream and pasta before bed. Caffeine should also be avoided at least two hours before you plan on going to bed. Besides caffeine, alcohol can also be detrimental to sleep. Cut out that nightcap when possible. Alcohol often makes you fall asleep easier, but it makes it harder for you to stay asleep throughout the night.
Keep bedtime consistent
Maintaining a sleep schedule is crucial to getting more deep sleep. Although it may be tempting to stay up later and sleep in on weekends, waking up and going to bed at roughly the same time every day can help you sleep better. Your circadian rhythm, gets thrown off when you go to sleep at vastly different times. In order to ensure your body stays in deep sleep for the right amount of time, keep your sleep schedule consistent.
The key to getting more deep sleep is to be aware of your sleep patterns. Once you’re aware of aspects preventing you from a good night’s sleep, it becomes easy to fix them and build a healthy routine.