There has been much written about the importance and benefits of sleeping enough. Sleep is not something to be coveted, even if some people think it’s a luxury. It’s an essential part of our bodies and minds to repair from daily challenges and to flush out toxins.
Restorative sleep is important to maintain a healthy nervous, hormonal, and immune system. It’s a vicious circle with sleep at the center of everything that can affect your health. On the other hand, sleep deficiency is associated with an increased risk for high blood pressure, heart disease, stroke and diabetes as well as other serious diseases like kidney disease and stroke.
How much sleep is considered healthy? But isn’t quality as important as quantity when you sleep? We are referring to deep sleep.
According to the National Sleep Foundation (NSF), sleep can be divided into rapid eye movement (REM) or non-rapid (NREM) sleep. These two options are available in approximately 90-minute cycles throughout the night. This is the cycle:
NREM accounts for approximately 3/4 of our nightly sleeping hours.
Light sleep
Light sleep (approx. Light sleep (approx. Twitching can be common, and it is easy to wake up. N2 is the second stage of light sleeping. This is when your body becomes disengaged from external stimuli. Your muscles relax and your heart rate drops. Now you are fully asleep.
Deep Sleep
The third NREM stage (N3) is deep sleep. This stage is the most rejuvenating and healing, and it’s where muscle repair and growth occur. Deep sleep is difficult to wake up from. The person will feel disoriented, groggy and confused as they adjust to being awake again.
Deep sleep is often considered the “holy grail” of good sleep. It’s where most restorative processes occur. The American Sleep Association states that deep sleep is an essential part of the nightly cycle. It’s where our bodies replenish themselves and create energy for the day ahead. It is where children and young adults release growth hormones, which aids in the body’s maturation. Deep sleep is when tissue repair takes place and your body detoxifies.
However, deep sleep can be very different from one person to another and even between nights. It can make up between 0 to 1/3 of your night’s total sleep. Adults average 15-20%.
As we age, our deep sleep time decreases. HGH (Human Growth Hormone), which is produced in high levels during youth, gradually decreases as we age.
REM sleep
The remainder of the night is spent in REM. However, this figure can range from 5-50% and decreases as we age. After a time of deep sleep, the body reverts to N2 and then enters REM sleep.
The role of REM sleep is crucial in re-energizing the body and mind. Your body clock regulates it and it is associated with dreams, memory consolidation, learning, and creativity. Avoid artificial stimulants before bed and have a regular sleeping schedule to increase your chances of getting REM sleep.
Time of Awake
The time you spend before and after falling asleep is called awake. It includes both the time it takes to fall asleep at night and the time it takes to wake up at morning. Both of these can be used to assess your sleep quality. Often, problems with falling asleep or staying asleep at night can be attributed to daytime sleepiness.
Increase deep sleep.
Deep sleep is your body’s best chance at healing itself at the cellular level. Deep sleep is crucial for those suffering from chronic illnesses. It helps to heal damaged tissue and create new cells. You will age faster if you don’t have the opportunity to treat your conditions and keep your bones, skin, and organs healthy.
There are a few things that you can do if you’re concerned about how much deep sleep you get.
1. Healthy sleep habits are important
How you behave during the day can impact your sleep quality. To promote healthy sleep habits, you should have a consistent schedule that includes regular bedtimes and at least seven hours sleep each night.
Your bedroom should be a sanctuary where you can relax and have sex. Make sure the room is comfortable, cool and comfortable. Also, reduce your fluid intake before you go to bed. If you want to get more deep sleep, you can do so by engaging in regular physical activity and avoiding caffeine and naps. Avoid heavy meals before bed and avoid drinking alcohol.
2. Examine your mattress
To reach deep sleep, the body must go through multiple stages of sleep uninterrupted. Unsuitable or uncomfortable mattresses are one of the biggest sleep disruptors. It is highly recommended to check that your mattress is still suitable for the purpose if you are not getting sufficient deep sleep.
When buying a mattress, make sure you have the right alignment for your spine and support at the pressure points that are most appropriate for your body. It doesn’t matter if you choose memory foam, pocket spring, or latex mattresses, it could be the best investment in your health. This guide by Snug Interiors will help you decide which mattress is right for you.
3. Talk to your doctor
A trip to your GP is a good idea if you have persistent sleep problems that don’t seem to be improving. Sometimes sleep problems are a sign of underlying medical conditions. Your doctor can help you determine the cause and offer advice.
Sleep is essential for your health. Quality deep sleep will help your body repair and grow. You should consider your environment, health, and sleeping habits if you are waking up frequently at night. What can you do to improve your sleep quality and have a good night’s rest?
