Deep sleep is when you sleep really well without waking up much at night. It's the kind of sleep where you feel refreshed in the morning, ready to start your day without feeling tired.
Everyone wants to sleep fast at night, have good dreams, and wake up refreshed in the morning. However, in reality, many of us do not have the same experience with sleep. With our busy lives, everyone seems to struggle with sleep, and those of you who sleep well at night are very lucky.
In this blog, we will talk about the factors that affect sleep, the benefits of deep sleep, and how to get deep sleep at night.
Things that Affect Sleep
It's been a long day at work, so you decide to take a coffee in the evening, and suddenly you're on your bed, overthinking but can’t sleep. It happens to everybody. Whatever the reason you have for not getting sleep at night, there are factors that may disturb our sleep.
There are many things can mess with our sleep:
- Physical changes, such as menopause or aging.
- Health issues such as arthritis and anxiety.
- Being stressed
- Having a noisy bedroom.
- Physical pain
- Mental health issues
- Snoring
- Sleep disorders
- Jet lag
- Medications
- Sleep environment
- Sleep schedule
- Caffeine & alcohol
- Certain foods
Why Deep Sleep is Good for You
You slept at 10:00 p.m., had a good night's sleep with sweet dreams, and woke up at 6:00 a.m., feeling refreshed and in a good mood. You spend the entire day being cheery and jolly, without feeling tired or sleepy. You had a great meeting, and your brain worked faster. This is an example of how a good, deep sleep may improve your day.
Getting Good Deep Sleep has Lots of Benefits
1. Helps you remember things better
Deep sleep has a major positive impact on your brain. When you're in deep sleep, your brain sorts through all the stuff you learned during the day and stores it away properly. A good night's sleep helps you remember everything better and learn new things during daytime.
It's super important for students, workers, and anyone who wants to think clearly and remember things well. So, if you want to boost your brainpower, make sure you get enough deep sleep, and having a comfy pillow can help with that!
2. Makes you live longer and feel better
Who doesn't want to live longer? But since we want to achieve everything in life, we often sacrifice our sleeping hours. According to researchers, to live longer and age better it is very important to sleep well during the night.
Having a good night's sleep lowers the risk of getting diseases like heart problems, diabetes, and issues with your brain as you get older. It allows your body to repair itself at night, boost the immune system and keeps our brain sharp.
3. Reduces your chances of getting sick
Getting good sleep at night not only has a positive impact on your mental health but physical health too. According to experts those who sleep well at night are less likely to fall ill in their lifetime as compared to people who are sleep deprived or have irregular sleep patterns.
When you sleep deeply, your body releases growth hormone, which helps repair tissues, build muscles, and manage fat. Getting enough deep sleep helps your body balance its hormones properly, which keeps your metabolism working well and stops you from gaining weight.
4. Helps you do better at school or work
It has been proved that students or adults who get 7-9 hours of good sleep each night perform better during the day.
Sleep can improve memory and cognitive processing. Brain plasticity hypothesis, a key explanation for why humans sleep, holds that sleep is required for the brain to expand, reorganize, restructure, and form new neural connections.
5. Helps you manage healthy weight
Quality sleep, along with exercise, stress management, and healthy eating choices, plays a major role in maintaining health weight.
During sleep, the body naturally creates more leptin, an appetite suppressant, while producing less ghrelin, an appetite stimulant. However, on nights with insufficient sleep, ghrelin synthesis rises while leptin levels fall. As a result, not getting enough sleep can make you feel more hungry.
6. Keeps you in good mood
A good night's sleep helps restore and repair the body and improve energy levels, so waking up all rested has a positive impact on your mood.
In contrast, people who don’t get enough sleep at night are at higher risk of experiencing mental distress during the day. A chronic lack of sleep can lead to anxiety, depression, and irritability.
Tips for Deep Sleep at Night
Here's how you can sleep better
1. Stick to a regular sleep schedule
Consistency is key when it comes to sleep and waking up all refreshed in the morning. If you are frequently waking up at different times each day, your body will find it difficult to adjust to a healthy sleep schedule. Set a wake-up time and stick to it, even on weekends or other days when you may be tempted to sleep in.
2. Make your bedroom comfy and quiet
Keep your room dark, lower the lights an hour before bedtime, and keep noise to a minimum. If your bed feels dreamy but your room is messy, you may be at a higher risk for sleep issues. Clean your room and make sure the temperature is between 60 and 67 degrees Fahrenheit.
3. Avoid having big meals or lots to drink before bed
Try finishing your dinner 2-3 hours before bedtime to give your body enough time to digest it. Limit caffeine intake (coffee, tea, and soda) after lunch, avoid items that may upset your stomach, and consider skipping happy hour, as alcohol consumption too late in the day may impact sleep quality.
4. Try to relax before sleeping and avoid screens
Turn off your electronic devices at least an hour before bedtime. After you unplug, you can read something you like or meditate before going to sleep.
5. Do some physical activities or exercise during the day
Regular exercise promotes sleep, but avoid doing anything too strenuous in the 90 minutes before bedtime if it prevents you from sleeping.
A healthy diet and regular exercise can help us relax and sleep better. The contrary is also true: a poor diet and little exercise can prevent us from sleeping comfortably.
6. Invest in a good pillow and mattress
Investing in a supportive mattress and pillow helps ensure that your spine gets proper support to avoid aches and pains. Sleepsia microfiber pillow is the best available option in the market in budget for deep sleep during the night.
Your sheets and blankets also play a major role in helping your bed feel inviting. Look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.
Conclusion
Deep sleep is super important for our health and overall life quality. It helps our body recover, keeps our immune system strong, makes our brain work better, and keeps us feeling good. If you want to sleep better, get a good pillow. So tonight, when you go to bed, remember how awesome deep sleep is for you. Have nice dreams and wake up feeling great!