I’m a sleep expert – here’s how to get more deep sleep every night

If you wake up without feeling refreshed or your sleep is constantly disrupted during the night, you are likely missing a sound sleep.

and the loss deep sleep It can be a health disaster for your mind and body.

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Deep sleep is vital to make you feel restfulcredit: Getty

So what’s so great about deep sleep? Here’s how much you really need, and how to improve it in a few simple steps…

What is deep sleep?

Deep sleep is only one of the different stages of sleep.

Sleep is divided into two different types of sleep: REM sleep (rapid eye movement sleep) or “dream sleep” and non-REM sleep.

Dr. Maja Scheidel, clinical psychologist and co-founder of good sleep clinic.

“It is characterized by very slow brain waves of large amplitude.

“We have the majority of our deep sleep in the first half of the night, providing most of our REM sleep for the second half of the night.”

It’s also the part of sleep that makes you feel good.

So, if you wake up feeling sluggish or collapsed in the middle of the morning, you probably aren’t getting enough.

How much deep sleep do you need?

As with the other stages of sleep, we need multiple cycles of deep sleep each night.

“When we go into deep sleep, our brainwave pattern starts to slow down, our heart rate drops and muscle strength drops dramatically,” Dr. Schedel says.

“We stay here for 20-30 minutes before going back to REM sleep.

This process forms one ‘sleep cycle’ and usually takes about 90 minutes.

“We hope to have about five sleep cycles each night.”

The amount of deep sleep you need varies according to your age: Babies need more, while as we get older, we need less.

“For a young adult, they should spend about 25-27% of the night in deep sleep, roughly an hour and a half to two hours,” says the sleep expert. Dr. Neil Stanleyauthor of How to Sleep Well.

Why is deep sleep so important?

Deep sleep is a critical time for your mind and body.

“It’s when we create new memories but also when we make connections between new and pre-existing information,” says Dr. Stanley.

“It’s when we practice the tasks, so if you practice something before bed, you can improve it while you sleep.

“When we’re young, that’s when we grow physically, and that’s why it’s important to children.

“It’s also time for the immune system to produce T cells that attack viruses – which is why you’re four times more likely to catch a cold after a bad sleep.”

There is also a relationship between brain function and deep sleep.

“It’s when our brains are ‘washed’, the neurotoxins that build up are removed,” says Dr. Stanley.

“This has been implicated in the development of dementia but we’re not sure how it works: Is the likelihood of developing dementia increased by lack of deep sleep, or whether lack of deep sleep could be a sign of dementia.”

How accurate are sleep trackers in recording sleep?

According to experts, getting up and analyzing your fitness tracker to chart your sleep stages isn’t the best idea.

“They can’t be relied upon,” says Dr. Stanley.

“They can measure how long it takes you to fall asleep, and how long you sleep, but they can’t measure light, deep and REM sleep.

And it causes people to worry unnecessarily, especially because of the possible link to dementia. ”

And as we all know, worrying never leads to a good night’s sleep!

How can I get a deep sleep?

In some ways, it’s hard to target a specific sleep stage for improvement, as it’s all linked to natural cycles your body is designed to work through.

The good news is that your body will always try to prioritize deep sleep, especially after a bad night.

However, there are ways to protect your deep sleep time:

1. Protect your first three hours

Since deep sleep tends to occur at the beginning of the night, the first three hours or so of bedtime becomes even more important.

Be sure to urinate before bed (or see your doctor about possible medications if you often get up at night to use the bathroom), and try to address any aches and pains.

Take some painkillers or massage to prevent the tingling and sore muscles from waking you up.

“If you have a baby or toddler who is likely to wake up and you have a partner, you may want to alternate nights so that each of you can sleep soundly on alternate nights,” Dr. Stanley suggests.

2. Go to bed together

One way to protect those important first hours is to make sure your partner doesn’t wake you up by going to bed later.

Consider going to bed at the same time or even considering separate beds for a while if your sleep is constantly interrupted.

3. Cut back on caffeine

It’s known for keeping people up late, but caffeine is especially disastrous when it comes to deep sleep.

One study showed that 200 mg of caffeine before bed led to a 20 percent reduction in deep sleep.

“This is the same reduction in deep sleep that you would expect if you were 20 or 30 years old, as the older we get, the less deep sleep we get,” Dr. Schedel says.

However, that doesn’t mean completely giving up your daily coffee.

“Generally, I tell people not to have caffeine after lunch, because the half-life of caffeine is six hours.

“Which means if you drink a cup of coffee after lunch at 1 p.m., you’ll still have a quarter of the caffeine in your system at 1 a.m.”

4. Try waking up time

“The most effective change if you often feel dizzy is to limit the time to get up,” says Dr. Stanley.

“Set a standard time — even on the weekend — so that your body and mind know when it’s due, and can prepare to wake up refreshed before the alarm clock.

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“Not only will this improve your sleep, but it will also help you feel more alert when you wake up.”

Try a few different times over the course of a month or so to see what works best for you.