Tips on How to Get More Deep Sleep

Tips on How to Get More Deep Sleep

One of the most beneficial things you can do for your health is to improve the quality of your sleep. Deep sleep, also known as slow-wave sleep, amounts to about 10 to 15% of an average person’s 7 to 9 hours of sleep. During this window is when the body heals. Thus, your minimum amount of deep sleep time must be high to realize the healing benefits. Here are a few tips on how you can get more deep sleep.

Avoid electronics

One of the worst things you can do right before bed is to stare at your phone or other mobile devices. The reason is. Blue light emitted from your phone screen prohibits melatonin production. Melatonin is beneficial in balancing the natural circadian sleep-wake rhythm. This rhythm reminds the time that it is time to shut down and rest. A better pre-bed option is simply reading a book or listening to music for deep sleep promotion.

Set a routine

Humans are creatures of habit. Because of this, it is beneficial to establish a bedtime routine that promotes deep sleep. Try setting up a bedtime routine that includes a warm shower, yoga, meditation, or reading a book. This process goes back to our childhoods. Studies have shown that children with an established sleep routine had a deeper sleep state than those without.

Be Consistent with your bed time

If you want to achieve a deep sleep, then be consistent on when your sleep cycle starts each day. Maintaining a consistent bedtime and rise time schedule helps the body’s circadian rhythm work efficiently and precisely. In addition, maintaining this schedule will help your body get to a point where you don’t have to force yourself to fall asleep.

Try Some Aromatherapy

Want a surefire way to soothe yourself into a restful night’s sleep? Try using essential oils like lavender or clary sage. Aromatherapy controls stress, limits tension, lowers the heart rate, and promotes calmness. These are key factors to falling asleep quickly and staying asleep longer. Put 6 to 10 drops in a diffuser or spray bottle and spray it into the air.

Knowing How Much Deep Sleep You Are Getting

There’s no magic trick to this. It’s pretty simple. If you wake up exhausted, then you did not get enough deep sleep. However, you’ll want to get to the bottom of why and determine the root cause. There are several sleep tracking apps you can use to record your sleeping habits and durations. These apps will help you gain insight into your sleeping and help you understand areas to improve.

Now that you know how to get more deep sleep, it’s time to start implementing. Shut those electronics down early, start going to bed consistently, and incorporate some essential oils. Your health should be your priority, and deep sleep is a key factor to a healthy life. Need more insight into a deep sleep or any other area of healthy living? Give me a call, and let’s schedule a time to discuss a healthy lifestyle for you!