Healthy Living (Wellness & Prevention)

How to Get Deep Sleep

Written by
Dr. Divya Banu M
and medically reviewed by Dr. Vandana Patidar

Published on Jul 13, 2019 and last reviewed on Aug 02, 2019   -  3 min read

Abstract

Abstract

The quality of sleep is as important as the duration of sleep. Here are some tips that will help you get a sound and deep sleep.

How to Get Deep Sleep

A fresh mind leads to a better day and this can be achieved by having a good sleep. Most of us have the tendency to wake up in between at night or have difficulty sleeping which makes you sleepy the next day as the sleep feels incomplete though you would have slept for long hours. This article will help you to understand the ways to have a deep sleep.

There are basically two stages of sleep. Non-REM sleep lasts for several minutes between you being awake and falling asleep. REM sleep happens after 90 minutes of going through non-REM sleep. Deep sleep helps in attaining long-term memory and overall learning along with the regeneration of cells, blood supply to muscles are increased, enhances growth and repair of tissues and bones, improves the immune system.

In a healthy adult, approximately 13 to 23 % of sleep is found to be a deep sleep. So, as per research an 8-hour sleep at night is required for a person and deep sleep makes 62 to 110 minutes of it. During deep sleep, lot of beneficial processes happen like consolidation of memories, processing of learning and emotions, physical recovery, balancing of sugar levels and metabolism, immune system is enhanced and detoxification of brain happens. A sleep tracker, a sleep study can be used in case of sleep difficulties.

Infants need the maximum sleep, approximately 16 out of 24 hours, for toddlers, it is 11 to 14 hours, preschoolers need 10 to 13 hours, school children require 9 to 12 hours, and teenagers require 8 to 10 hours of sleep.

Some of the best ways to have a deep refreshing sleep at night are as follows:

1. Make a routine

Our body and mind tend to adapt to what we do regularly. So, whatever you do before sleeping that helps to improve your sleep or helps you fall asleep like reading a book, meditation, bath, washing face, etc.can be done.

2. Proper comfortable pillow

The more comfortable you are in your bed, the better sleep. Neck pillows are one of the ways to achieve it. A soft supporting pillow can make you feel cozy and enhance your quality of sleep.

3. Banana before bed

Banana is believed to be a great source of melatonin which is a sleep hormone and also tryptophan. Also, milk which is a good source of tryptophan can be used. They provide relaxation.

4. Hot bath before bed

Taking a bath before bed, especially hot bath helps to promote good sound sleep as it plays a role in changing the body temperature. It increases the core body temperature, which comes down instantly once you come out of the bath and makes you sleep.

5. Wear comfortable clothing

Warm skin slows down the blood circulation and brings down your internal temperature and helps to improve the sleep. During sleep, the body undergoes various changes in temperature, thus instead of being naked, wearing some clothes or having covers or bed sheets will keep you comfortable during those changes.

6. Clean bedroom with a soothing paint

Removal of clutter from bedroom will remove distraction and hence, improves sleep too. Also, a pleasant or soothing color relaxes you when you lie down reading or trying to sleep and thus, enhances your sleep.

7. Pets to be kept out of the bedroom

Pets are cute and become our buddies but they can also be a disturbance in getting deep sleep. And studies show that most of the dogs and cats snore and again, causes a distraction in sleep.

8. Massage

Massaging is known to have amazing benefits in relaxing the body. One way to massage is running your fingers in slow, circular motions around your eyes, followed by mouth, neck, and back of the head till you feel relaxed and sleepy. This will beautifully make you sleep and also, enhance the quality of your sleep.

9. Use of lavender water or some soothing scents

Again, these are known to have relaxing and soothing benefits. You can spray them over your freshly washed bed sheets for pillow-cases.

10. Listening to soothing music or audio-book

It follows the soothing principle of lullaby and bed-time stories in making you fall asleep. You can try some poetry or biography but avoid horror novels or stories.

Deep sleep is a natural medicine to fitness and freshness. With the stress nowadays, a temporary disturbance is sleeping can be overcome with these. If you find yourself struggling with sleep even after following these tips, consult a doctor and this process is much easier currently with the help of online medical platforms.

Last reviewed at:
02 Aug 2019  -  3 min read

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