How to get deep sleep: 6 useful tips!

Adults need 7 to 9 hours of sleep each night but in addition to the quantity, the quality of sleep is also important.

There are two main types of sleep: rapid eye movement (REM) and non-REM sleep. About 75% of sleep is REM and the other 25% is non-REM. Each type of sleep is associated with specific brain waves and neuronal activity.

During sleep we cycle several times in all REM and non-REM stages, getting deeper and deeper sleep before waking up in the morning. Deep sleep is when the brain waves slow down and make up 13–23% of total sleep. It is the stage that renews us the most. The pituitary gland secretes growth hormone which plays a role in the circadian rhythm and glucose metabolism in the brain increases, supporting short-term and long-term memory. It is difficult to wake up from a deep sleep and if this happens we do not feel well.

Six tips for a better night’s sleep

1. Increase your exposure to daylight

The body has a natural “clock” known as the circadian rhythm. It affects the brain, hormones and helps us stay awake during the day and sleep at night. Sunlight during the day helps maintain the circadian rhythm. In people with insomnia, exposure to bright light during the day improves the quality of sleep and reduces the time it takes to sleep by up to 80% [2]. A study in the elderly found that two hours of exposure to bright light during the day improved sleep by 70-80% [3].

2. Reduce exposure to blue light at night

While exposure to light during the day is beneficial, at night it has the opposite effect. This is again due to the effect of light on the circadian rhythm – it makes the brain think it is still day. As a result, melatonin, a hormone that helps with relaxation and deep sleep, is reduced [4]. Blue light emitted by electronic devices such as smartphones and computers is the kind of light that has the worst effect on sleep.

3. Try a melatonin supplement

Melatonin is the key sleep hormone that tells your brain when it is time to relax and fall asleep. In one study, melatonin intake helped half of the participants fall asleep faster and improved sleep quality by 15% [6]. Start with a low dose to assess your tolerance and then increase slowly. As melatonin can change the chemistry of the brain, consult a doctor who specializes in sleep.

4. Optimize your bedroom environment

Make sure your room is quiet, relaxing, clean and pleasant. The environment is a key factor in getting a good night’s sleep. Includes temperature, noise and exterior lights. Many studies point out that outside noise from vehicle traffic can cause poor sleep and long-term health problems [7]. In one study, approximately 50% of participants had improved sleep quality when noise and light were reduced [8].

5. Do not eat late at night

Eating late at night can adversely affect both the quality of sleep and the release of growth hormone and melatonin. Even a late night snack can play a negative role. Interestingly, one study found that a low-carb diet could improve sleep [9].

Alcohol in particular increases the symptoms of sleep apnea, snoring and affects melatonin and growth hormone. Caffeine consumption up to 6 hours before bedtime can worsen the quality of sleep [10]. Caffeine can remain high in the blood for 6-8 hours and some people are sensitive to this substance.

6. Regular exercise but not before going to bed

In people with severe insomnia, exercise can have a positive effect on sleep quality. In one study, exercise reduced participants’ sleep time by 55% and stress by 15%, while increasing total sleep time by 18% [11].

On the other hand, exercising towards the end of the day can cause sleep problems. This is because it increases the adrenaline. However, not all studies have found that exercising towards the end of the day worsens sleep, so it seems that this result depends on the individual.

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References

1. Brain Basics: Understanding Sleep.
2. Alleviation of sleep maintenance insomnia with timed exposure to bright light.
3. Bright light treatment improves sleep in institutionalised elderly–an open trial.
4. Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans.
5. Melatonin–the key to the gate of sleep.
6. The effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomnia.
7. Environmental noise and sleep disturbances: A threat to health?
8. Can modifications to the bedroom environment improve the sleep of new parents? Two randomized controlled trials.
9. Acute effects of the very low carbohydrate diet on sleep indices.
10. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.
11. Effect of acute physical exercise on patients with chronic primary insomnia.