As an adult, you need at least 7-8 hours of sleep each night and while you’re sleeping, your body goes through different stages of the sleep cycle. Deep sleep is the stage where your brain is recovering from all the activity it went through during the day. During this stage, glucose metabolism in your brain increases, improving long-term memory and overall learning.
You might be wondering how to get more deep sleep for improved sleep quality. Well, one thing you can do is listen to a white noise machine sound at night. This is a powerful tool for improving your sleep and productivity.
Simple Changes to Your Daily Routine for Deeper Sleep
Deep sleep is essential for improving your working memory and strengthening your immune system. Not getting enough deep sleep can impact the way your body heals and repairs itself. Here are simple changes you can incorporate to your daily routine for a deeper sleep.
- Exercise During The Day
Exercising can improve the overall quality and quantity of your sleep. Research shows exercise has been linked to better and deeper sleep; however, doing intense exercise right before you go to bed may postpone your ability fall asleep.
Do exercise at least three times a week, as it has been proven to help adults with insomnia by improving sleep quality, reducing time to fall asleep, and minimizing wake periods during the night.
- Avoid Caffeine Before Bed
Caffeine is a stimulant that can make it difficult for you to sleep and it can significantly reduce the amount of deep sleep you get. Drinking caffeinated drinks late in the day have been proven to prolong efforts to fall asleep as well as negatively impact sleep quality.
- Stop Worrying For Tomorrow’s Activities
Your mind is so powerful that it can stop you from falling asleep if you are worried about something. Do not train your bed to associate bed with worry time. Try not to feel anxious and instead think thoughts while you try to fall asleep.
- Avoid Blue Light To Fix Your Sleeping Pattern
Watching a TV or having constant phone screen before turning in for the night increases your exposure to blue light. This tells your body’s circadian rhythm into thinking it’s daytime, keeping you wide awake.
Use a soft warm lighting for your bedside lamp to wind down and get your sleeping pattern on the right track. You can also read a book or journal your thoughts, instead of scrolling on your phone, to fall asleep faster and sleep more soundly.
- Read A Book Or Write To Relax
Instead of watching TV or using your phone to wind down just before you go to sleep, try reading or writing. You tend to feel more calm and restful from spending time with your book or your diary.
Becoming invested to a book you’re reading can distract you from anxious thoughts and help you switch your brain off and fast asleep faster.
The Foods and Drinks to Boost Deep Sleep
What you eat and drink during the day can impact the deep sleep you’re going to get. Foods high in magnesium, tryptophan, calcium, and B6 induce sleep more than others.
- Magnesium
Magnesium is a mineral that can improve your sleep quality especially for individuals experiencing insomnia. This mineral reduces the inflammation and your stress hormone cortisol. You can get magnesium from the following foods:
- Almonds
- Bananas
- Nuts and seeds
- Legumes
- Seafood
- Tryptophan
The amino acid, Tryptophan, increases your melatonin, a sleep-inducing hormone. Good sources of tryptophan include:
- Nuts and seeds
- Cheese
- Turkey
- Red meat
- Chicken
- Calcium
A lack of calcium can make it harder for you to fall asleep, and may cause you to wake soon after falling asleep. Studies have shown low calcium levels are linked poor REM sleep. Foods rich in calcium are:
- Dairy
- Green leafy vegetables
- Salmon
- Sardines
- Vitamin B6
Vitamin B6 deficiency can result to sleep problems. This vitamin can be found in:
- Pork
- Chicken and turkey
- Fish
- Bread
- eggs
Now you know which foods are recommended to eat for good night’s sleep, here are the drinks you can take before going to bed:
- Malted Drinks
Malt-based powder drinks can help produce endorphins in your body which can lead to a positive mindset right before you go to bed. This also works with warm almond milk for those that can’t have dairy. It’s is often high in vitamins and minerals which could be perfect to help relax your muscles.
- Chamomile Tea
Chamomile tea is best taken about 30 minutes before you go to bed. It does not only promote sleepiness, but it is also good for calming your upset stomach.
It is recommended to stir the chamomile leaves for at least 10 minutes before drinking for optimum flavor, you can also add lavender for extra soothing to warm your senses.
- Warm Milk
Warm milk is one of the popular pre-bed drink you can have. With its high calcium content, it can make your body relax and sleepy.
Creating the Perfect Environment for Restorative Sleep
Your bedroom environment can directly impact the deep sleep you’re going to have through the night.
Here’s how you can create the perfect environment for restorative sleep.
- Block Out Noise
Unwanted noise can disturb your sleep. You can use earplugs or white noise machine sound to block out noises. You can also prevent your phone from disturbing you to sleep by turning off your notifications. - Make your bedroom dark
When sleeping, it is best if your bedroom is very dark. You can block out the lights coming from your window by using room-darkening shades or heavy, lined draperies. You can also wear an eye mask, but for it to be effective, you need to wear it for the entire desired sleep duration. - Use a comfortable mattress
Deformed and saggy mattresses can make your sleep uncomfortable and can cause issues like spinal alignment that can lead to neck and back pain. If you find yourself tossing and turning at night, it may be time to replace your mattress. - Keep your bedroom temperature cool
You can sleep better if your bedroom temperature is cooler than normal. Try different temperatures and find out which one works for you.
How Exercise Impacts the Quality of Your Deep Sleep
Exercising is not only great for your mind and body, it can also help you get a good night’s sleep. Studies have shown that exercise really does help you fall asleep faster and improves your deep sleep.
Moderate aerobic exercises increases the amount of slow wave sleep you get. Slow wave refers to deep sleep, where your brain and body have a chance to recover and repair themselves. Exercise can also help regulate your mood and destress your mind.
Individuals who get at least 30 minutes of moderate exercise may see a difference in sleep quality that same night. Additionally, doing an exercise you really like will help you be consistent with it. For example, an active yoga class or power lifting can elevate your heart rate, allowing to create the biological processes in your body and brain.
In Summary
Deep sleep is the stage where your body does its best healing—your brain clears out clutter, your muscles recover, and you wake up feeling refreshed. The good news is, you don’t need a complete life overhaul to get more of it. Small habits like moving your body during the day, eating and drinking foods to boost deep sleep, or trying a quick relaxation exercise before bed can make a big difference.
What really matters is building a routine your body can count on. The more consistent you are, the easier it becomes to slip into that deep, restorative sleep each night. And when you do, you’ll notice the payoff—more energy, a clearer mind, and a healthier you.
