How To Get More Deep Sleep To Wake Up Refreshed

the latest tech news, global tech news daily, tech news today, startups, usa tech, asia tech, china tech, eu tech, global tech, in-depth electronics reviews, 24h tech news, 24h tech news, top mobile apps, tech news daily, gaming hardware, big tech news, useful technology tips, expert interviews, reporting on the business of technology, venture capital funding, programing language

Adults spend about one-third of their lives sleeping. But sleep is more complex than many people might realize.

Rather than being a single state, sleep occurs in two main forms. Rapid eye movement sleep accounts for around 20 percent of the night in healthy individuals and non-rapid eye movement sleep makes up the rest.

the latest tech news, global tech news daily, tech news today, startups, usa tech, asia tech, china tech, eu tech, global tech, in-depth electronics reviews, 24h tech news, 24h tech news, top mobile apps, tech news daily, gaming hardware, big tech news, useful technology tips, expert interviews, reporting on the business of technology, venture capital funding, programing language

Non-REM sleep is further divided into stages 1, 2, 3 and 4—representing a continuum from light to intermediate and deep sleep.

Deep or slow-wave sleep, which occurs during stages 3 and 4, makes up about 10 to 15 percent of the night for most adults. As we age, however, we tend to get less of it, Dr. Rafael Pelayo, a clinical professor of psychiatry and behavioral sciences at the Stanford Center for Sleep Sciences and Medicine, told Newsweek.

Global Tech News Daily

According to Pelayo, when we are in stage 3 or 4 sleep our threshold for being woken is much higher than in other stages.

Dr. Greg Elder, a senior lecturer in psychology with the sleep research division at Northumbria University in the U.K., told Newsweek: “Sleep is classified into different stages depending on the underlying brain activity during sleep, which we can measure using electrodes placed on the scalp and body. This is usually done within a sleep laboratory or, increasingly, in people’s usual home environment.

Global Tech News Daily

“Slow-wave sleep is characterized by slow, high-amplitude, waves of brain activity which tend to ebb and flow during this stage of sleep. We tend to get more [deep sleep] in the early stages of the night. [Deep] sleep is a generally a good marker of how long we have been awake for and of our ‘sleep need.'”

According to Elder, deep sleep helps us to feel refreshed, primarily because it affects lots of different bodily systems that are important to our health. When deep sleep is disrupted, the individual will experience a negative effect on their daytime performance and feel sleepier over the course of the day.

Michael Breus, a clinical psychologist who is a diplomate of the American Board of Sleep Medicine and a fellow of the American Academy of Sleep Medicine, said deep sleep was crucial to our physical restoration, describing it as “wake up and feel great” sleep.

During deep sleep our blood pressure drops, respiration slows, growth hormones increase for muscle repair and increase immune function, and the brain is detoxified.

“This is where true cellular repair is initiated, for anything that went wrong during the day,” Breus told Newsweek.

In addition, during deep sleep, the consolidation of memories occurs, as well as the processing of learning and emotions.

How To Get More Deep Sleep To Wake Up Refreshed
© Getty Images A stock image shows a woman stretching in bed. Getty Images

How To Get More Deep Sleep

If you are feeling tired because you are not getting enough deep sleep, are there lifestyle changes you can make?

Breus said the first step toward helping an individual to get more deep sleep is waking at the same time each day and knowing the right time to sleep based on your chronotype. This is the natural inclination of your body to sleep at a certain time—think “early birds” versus “night owls.” (If you don’t know your chronotype, you can take this quiz.)

Second, stopping the consumption of caffeine before 12 noon is important because the substance can stay in our body for several hours and interfere with sleep, according to Breus.

He also recommends avoiding alcohol at least three hours before bed. Although alcohol may help you to fall asleep quicker, it can also lead to disruptions later in the sleep cycle.

Finally, Breus recommends doing some form of exercise every day, which can help to prolong the amount of time you spend in deep sleep.

Elder said slow-wave sleep was affected by how long we have been awake for, as well as the timing of our sleep.

“Trying to maintain a regular sleep/wake schedule, and avoiding unnecessary naps, will help to avoiding interfering with our brain’s need for sleep, and promote slow-wave sleep,” he said.

“Other ways in which we can help to sleep more deeply is to ensure that we have a good bedroom environment—for example, not watching TV, working or eating in the bedroom before going to sleep, and trying to avoid going to sleep when we are stressed.”

Pelayo said psychological factors also played an important role, pointing out that we sleep best in states of “serenity,” when we are feeling “safe, comfortable and loved.”

He explained: “When that’s happening, you have the luxury of being able to sleep deeply. If you go to sleep in a state of uncertainty of any kind—it doesn’t matter what you’re uncertain about, it could be something as simple as leaving the front door unlocked or thinking about whether your alarm is on or not—the brain will react by causing you to sleep as lightly as possible.

“Everybody who has insomnia still sleeps, but they sleep very lightly, because they sleep in a state of apprehension.”

Given the multiple stresses of modern life, what can people do to ease their minds before going to bed? One technique that Pelayo has found particularly helpful for patients who say they have racing thoughts at night is journalling, or what he describes as “scheduled worry time.”

“For most people, the only time they are alone with their thoughts is when they’re in bed. So, they’re in bed saying, ‘I gotta take care of this, I can’t forget to do this.’ Now you’re telling your brain to remember something, which is not allowing your body to go to sleep.”

“The idea of journalling, or scheduled worrying time, is to take some time in the evening—after you’ve done your chores and taken care of whatever responsibilities you have—to sit down and organize for tomorrow” by writing a to-do list.

How To Get More Deep Sleep To Wake Up Refreshed
© Getty Images Getty Images

You can also write down the thoughts that are in the back of your mind, such as desires to go on vacation, perhaps, or to try a new sport.

Pelayo added: “After 15-20 minutes of writing this stuff down, tell yourself, ‘I’m done with my day, whatever is left, I’ll finish off tomorrow.’ Say it and believe it—then you give the day closure.

“After you’ve written this stuff down, don’t just hop into bed because you’ve actually just been churning your brain. Now do something that you enjoy and is relaxing—a warm bath, reading for pleasure. The whole point is to give your day closure.”

Pelayo also said there might be physical or environmental factors that prevent someone from sleeping well.

“Some people just have a crappy mattress, for example. Or some people sleep lightly because their bed partner is snoring.”

Although some people who aren’t sleeping deeply may be tempted to reach for a sleeping pill, experts cautioned that this may not necessarily be the best approach.

When asked whether deep sleep induced by taking a pill is as recuperative as natural deep sleep, Elder said: “Potentially, but it is too soon to say and probably not in the real world.”

“There are a number of medications which are under investigation and which seem to show promising results. These include tigabine, which is an anti-convulsant that is usually used to treat epilepsy, and gaboxdol, which has been tried for a range of conditions such as Alzheimer’s disease,” he said.

“However, whilst they can improve slow-wave sleep in controlled experiments, these medications can lead to people having problems with dependence, tolerance and side effects. In my opinion, trying to improve our sleep by changing our sleeping behavior would be better and potentially safer.”

According to Breus, some sleeping medications do not even allow the brain to go into slow-wave sleep.

Related Articles

    News Related


    Third Ebola patient dies in DR Congo

    The third Ebola patient in northwest Democratic Republic of Congo has died, the World Health Organisation says, the latest fatality in an outbreak first reported last month. The 48-year-old man ... Read more »

    UK Labour leader probed on 'virus breach'

    UK police say they will investigate opposition leader Keir Starmer over a potential breach of COVID-19 lockdown rules in 2021 after receiving significant new information, delivering an embarrassing blow to ... Read more »

    Beijing nervous, COVID cases not dropping

    Beijing residents are fretting over tightening COVID-19 curbs in its biggest district and dozens of new cases reported daily as China's leaders reiterated their resolve to battle the virus and ... Read more »

    US health authorities warn of clot peril with Johnson & Johnson COVID vaccine

    Blood clots have ended high hopes for Johnson & Johnson’s one-shot vaccine vaccine. Photo: Getty Live US regulators are strictly limiting who can receive Johnson & Johnson’s COVID-19 vaccine due ... Read more »

    Far West hospitality venues feeling impacts of COVID on staffing numbers and work

    Far west hospitality venues say they are running on bare minimum staffing numbers as COVID impacts their operations. Key points: A number of local venues are considering, or have reduced, their opening ... Read more »

    COVID in WA: Third dose vaccine milestone reached as daily cases fall below 10,000

    WA has marked a long-awaited vaccine milestone, a day after COVID cases reached a record peak. The Health Department has reported the third dose vaccination rate has reached 80.1 per ... Read more »

    FDA restricts use of Johnson & Johnson COVID vaccine due to blood clot risk

    The Food and Drug Administration put rigid limits on who can receive Johnson & Johnson’s one-dose COVID-19 vaccine on Thursday, saying the vaccine should only be given to people who ... Read more »

    WHO says true pandemic death toll is 15 million — not six million

    Live Nearly 15 million people were killed either by coronavirus or by its impact on overwhelmed health systems during the first two years of the pandemic,  the World Health Organisation estimates. ... Read more »

    WHO links 14.9mln deaths to COVID-19

    Nearly 15 million people were killed either by coronavirus or by its impact on overwhelmed health systems during the first two years of the pandemic, the World Health Organisation estimates. ... Read more »

    Eleven African countries in 5th COVID wave

    COVID-19 infections are on the rise in Africa but are becoming less and less fatal, an Africa CDC official says. Countries experiencing their fifth wave of cases are seeing tallies ... Read more »

    Omicron 'just as severe', US study says

    The Omicron variant of COVID-19 is intrinsically as severe as previous variants, unlike assumptions made in previous studies that it was more transmissible but less severe, a large study in ... Read more »

    Elderly man in Shanghai wakes up in a hearse on the way to the morgue after wrongly being declared dead

    COVID has taken a huge toll on the elderly all over the world. But it appears the authorities in China may have been a little over-zealous in the case of ... Read more »

    ‘No end in sight’: In Beijing, fears of Shanghai-style lockdown

    Officials in Chinese capital have designated 518 coronavirus outbreak sites amid growing fears of a city-wide lockdown. Read more »

    COVID in WA: State reports more than 10,000 daily cases for first time in the coronavirus pandemic

    WA has reported more than 10,000 daily cases of COVID for the first time in the pandemic, just days after the mask mandate and other restrictions were dropped. WA Health ... Read more »

    Western Australia records more than 10,000 new Covid-19 cases

    Western Australia has recorded 10,000 new cases of Covid-19 overnight, surpassing the original prediction for the peak of the Omicron wave. The spike in infections comes less than one week ... Read more »

    NSW push vaccines with flu on the rise

    Cases of flu in NSW have more than doubled in recent weeks, leading to a spike of hospitalisations. Chief Health Officer Kerry Chant said there were more than 1024 cases ... Read more »

    Victoria becomes the first state to record over 3000 Covid deaths

    Victoria has hit an unwanted Covid milestone after becoming the first Australian jurisdiction to record over 3000 deaths due to the virus. The Victorian Department of Health reported 14 new ... Read more »

    IMAGE: Pilot program offers free flu vaccines

    IMAGE: Pilot program offers free flu vaccines News Video Read more »

    Can I get the flu jab if I've just had COVID-19? What you need to know about winter with both viruses

    Flu season has officially arrived, with Australia already seeing thousands of cases of the virus. Both COVID-19 and influenza are now circulating in the community, and health authorities are pleading with people to ... Read more »

    US Secretary of State Blinken has COVID-19

    The US State Department says Secretary of State Antony Blinken has tested positive for COVID-19 after attending the White House Correspondents' Dinner and related events over the weekend. Spokesman Ned ... Read more »

    Virus cases dip except in Americas, Africa

    The World Health Organisation says the number of newly reported coronavirus cases and deaths globally has continued to fall in the last week, continuing a decline that first began in ... Read more »

    COVID in WA: State tallies record 9782 daily coronavirus cases

    WA has reported a record 9782 daily COVID infections less than a week after dropping the majority of restrictions designed to contain the virus. However, the number of people in ... Read more »

    SA to change virus management

    South Australia will change how it handles the ongoing COVID-19 pandemic as it prepares to end the state's emergency management declaration. The new Labor government has introduced legislation to amend ... Read more »

    Three new Omicron subvariants in Australia

    Three new Omicron subvariants have reached Australia and health authorities say people who contract the virus should wait three months before getting their next COVID-19 vaccination. Associate Professor Stuart Turville ... Read more »

    Outcome on COVID vaccine IP waiver: WTO

    The four main parties to negotiations on an intellectual property waiver for COVID-19 vaccines have prepared an “outcome document” for approval by the broader membership. World Trade Organisation director-general Ngozi ... Read more »

    Beijing tests, Shanghai eases some curbs

    Some of Shanghai's 25 million people have managed to get out for short walks and shopping after enduring more than a month under a COVID-19 lockdown while China's capital Beijing ... Read more »

    Regional post-COVID mental health crisis

    The demand for regional mental health services has spiked since the coronavirus pandemic, forcing many psychologists to close their books because they can't keep up. It's been described as a ... Read more »

    Beijing preparing for major COVID-19 spike

    Beijing is preparing new hospital facilities to deal with a spike in COVID-19 cases, even though the numbers of new cases remain low. A 1000-bed hospital at Xiaotangshan in the ... Read more »

    Experts warn of possible renewed flu spike

    Health experts are warning of a renewed spread of seasonal flu after two years of COVID-19 restrictions left fertile ground for the potentially deadly bug to spread. The number of ... Read more »

    Hong Kong to further ease COVID curbs

    Hong Kong will further ease COVID-19 restrictions, allowing bars to open until 2am and doubling the number of diners permitted at a table, as cases in the global financial hub ... Read more »

    ACT to drop COVID-19 vaccine mandates for healthcare workers, teachers in Canberra

    Workers in healthcare and education settings across Canberra will soon no longer be required to be vaccinated against COVID-19, the ACT Health Minister has announced. Key points: Workers in disability and ... Read more »

    Victoria and NSW record almost 20,000 Covid cases in 24 hours

    Victoria and NSW have experienced big increases in their daily Covid numbers, with the states recording more than 19,000 new cases combined. NSW recorded 9656 infections in the 24 hours ... Read more »

    COVID in WA: Infections track up with one historical death reported

    Reported COVID infections tracked back up on Tuesday to 7929 with small increases also recorded in the number of people in hospital and ICU. One historical death was also reported, ... Read more »

    COVID variants detected in SA for first time as health authorities also prepare for flu

    South Australia's public health chief has issued a warning to parents about reduced flu immunity ahead of winter, as new COVID variants are detected in the state. Key points: SA has recorded its ... Read more »

    COVID-19, flu winter resurgence predicted

    Authorities are warning the easing of COVID-19 restrictions will see a spike in transmissions as well as a resurgence of flu this winter. Acting Australian Chief Medical Officer Sonya Bennett ... Read more »

    Coronavirus Watch: Catch COVID this summer? Don't expect an Airbnb refund

    If you catch COVID-19 ahead of your summer vacation, don’t expect an Airbnb refund. More than two years after the start of the COVID-19 pandemic, Airbnb says it will no ... Read more »

    COVID setback for Shanghai, Beijing braces

    China's commercial capital of Shanghai has been dealt a blow as authorities reported 58 new COVID-19 cases outside quarantine areas, while Beijing pressed on with testing millions of its people ... Read more »

    Tourists return as NZ pandemic rules ease

    New Zealand has welcomed back tourists from the US, Canada, Britain, Japan and more than 50 other countries for the first time in more than two years after dropping most ... Read more »

    'Unprecedented' code white for three days as Mount Gambier hospital battles staffing shortages

    South Australia's largest regional hospital was placed under a code white rating for three days last week, in what is understood to be a first for the facility.  Key points: ... Read more »

    COVID in WA: Elective surgery opens up as virus cases remain steady

    WA has recorded 5847 new COVID cases and zero deaths to 8pm on Sunday night, as private hospitals resume taking bookings for elective surgery for non-essential procedures. The numbers are ... Read more »