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How to Get Deep Sleep

Published on Jul 13, 2019 and last reviewed on Jul 01, 2020   -  5 min read

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

Do You Know About 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, a lot of beneficial processes happen like consolidation of memories, processing of learning and emotions, physical recovery, balancing of sugar levels and metabolism, the immune system is enhanced, and detoxification of the brain happens. The sleep tracking device, 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. Eat Banana Before Bed.

Banana is believed to be a great source of melatonin which is a sleep hormone and also tryptophan. They provide a relaxed feeling to the whole body.

4. A Hot Bath Before Bed.

Taking a bath before bed, especially a 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 make 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. Tight jeans might cause you difficulty in air circulation. Buy separate night wears for sleep.

6. Clean bedroom with soothing paint.

Removal of clutter from the 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, cause 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. You might use coconut oil olive oil for massage.

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.

11. Do Not Use Mobile Phones.

Using phones before sleeping is definitely not the right choice. The radiation emitted from the mobiles is known to affect the brains. This might affect the quality of sleep.

12. Do Simple Exercise.

If you are a person who works on the computer all the time?. Your sleep might be disturbed because of the stationary lifestyle. Try doing mild exercises. This will pave the way for better sound sleep.

13. Do Not Eat Heavy Meals.

Eating lite meals before bed will aid in better digestion. Eating heavy food at night will make you feel bloated and interrupt your sleep.

14. Drink Milk Before Bed.

Drinking warm milk will put you to bed soon. You might also add turmeric to milk for additional benefits. It helps to secrete serotonin, thereby enhancing your sleep.

15. Lower the Room Temperature.

If you sweat or feel too hot in your bedroom, you might have trouble falling asleep. Turn on your Air conditioner or cooler if you have one. Make sure you have proper ventilation, so you can get fresh air.

16. Dim the Lights.

Bright lights can prevent you from falling asleep. Certain people who shared a room with others have the ability to sleep even in bright lights. However, sleeping with dim lights can give you a soothing sleep.

17. Wear Sleep Masks.

If you have a roommate who studies the whole night, it would not be polite to switch off the lights for the betterment of your sleeping pattern. In such cases, where you have to share a common room, where appropriate sleep masks. It can also prevent you from dark circles.

18. Use Ear Plugs.

This is not recommended for daily use. When you have a disturbing neighbor who turns on the loud music and at suitable times, you might need the help of earplugs. In noisy places, earplugs can significantly reduce the sound. But continuous usage of them can cause a build-up of earwax.

19. Cuddle With Your Partner and Have Sex.

Researchers have shown that cuddling with your loved ones can help you fall asleep faster. During sex, a hormone called prolactin gets released after orgasms. These hormones play a vital role in giving calm sleep.

20. Follow Proper Directions.

Sleep by having your head pointed towards the south. Sleeping in a North-south direction can cause lots of negative vibrations. This can affect the health of the body.

Deep sleep is a natural medicine for fitness and freshness. With the stress nowadays, a temporary disturbance 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.

Find it hard to fall asleep? Call a doctor online immediately.

Last reviewed at:
01 Jul 2020  -  5 min read

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