How to get more deep sleep? Try these 8 sleep tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover how to get deeper, more restful sleep with our deep sleep tips. Plus, learn about the stages of sleep and the reasons you might not be sleeping deeply.
When it comes to sleep, quality is just as important as quantity. Deep sleep is essential for feeling truly rested, yet many people struggle to get enough of it. If you wake up feeling groggy or unrefreshed despite a full night’s sleep, you might not be getting enough slow-wave sleep (deep sleep)—the most restorative sleep phase and that can affect your mental health and overall mood.
Improving your deep sleep can help you wake up feeling refreshed and better equipped to handle daily stress.
Quick fixes to improve deep sleep:
Stick to a consistent sleep schedule (same bedtime & wake-up time daily).
Limit caffeine & alcohol—both can reduce deep sleep quality.
Optimize your sleep environment—keep it cool, dark, and quiet.
Manage stress & screen time before bed.
Let’s break down why deep sleep is so important, common reasons for poor deep sleep, and the best ways to increase it naturally.
Understanding the stages of sleep
Stage 1 of sleep
This is the stage where you’re just starting to nod off, teetering between being awake and asleep. It’s the first brief stage of sleep, which lasts a mere 5 to 10 minutes. During this time, your brain churns out slow theta waves, science-talk for ‘just falling asleep.’ Ever felt a sudden jerk or like you’re falling while drifting off? That’s stage 1 sleep at play, which can be easily interrupted and full of surprises.
Stage 2 of sleep
Next up on the journey to deep sleep is stage 2. This is where things start to get quiet. Your heart rate slows down, your body temperature dips, and eye movement begins to still. It’s a crucial stage of sleep, taking up about 45-50% of your total snooze time. Even though your brain waves slow down, sporadic bursts of activity known as ‘sleep spindles’ pop up. These assist with memory processing and learning.
Stages 3 & 4 of sleep
Now, we’re in the coveted ‘deep sleep’ zone, also known as ‘slow-wave’ sleep. It’s the ultimate repair shop. Your body heals, grows, and sorts through the day’s events (and memories take shape). Your brain waves drop into a slow, deliberate delta rhythm, which makes it harder to wake you up. Even loud noises might fail to stir you. And if you do wake up during this stage, you’re likely to feel disoriented for a few moments. If you’ve ever woken up in the middle of a deep afternoon nap and felt confused and groggy, you’ve been in the deep sleep zone.
REM (Rapid Eye Movement) sleep
Last but by no means least — the REM sleep stage. This stage kicks in about 90 minutes after you first drift off and reoccurs every 90 minutes. Despite being in deep sleep, your brain starts buzzing with activity. Your eyes flit back and forth under their lids (hence the name), your breath comes in fast, irregular spurts, and your heart and blood pressure levels rise. Dreams come alive during REM sleep. Curiously enough, your muscles go slack to keep you from acting out your dream-world adventures.
This sleep journey from stage 1 to REM repeats throughout the night, with REM periods stretching out and deepening towards morning. Each step is vital for various body and brain functions, but it’s deep sleep that we really want to maximize. It’s crucial for our wellbeing but is often the trickiest to nail down.
Why deep sleep matters – and what happens if you don’t get enough
Deep sleep is like the all-star player in your night’s lineup. It has a starring role in several key bodily functions. In fact, many of the restorative functions of sleep occur predominantly during this phase. Deep sleep is critical for:
Physical recovery & muscle repair
Memory consolidation & learning
Emotional regulation & stress management
Boosting the immune system
Metabolism & blood sugar control
Lack of deep sleep has been linked to increased stress, weakened immunity, difficulty focusing, and even a higher risk of chronic conditions like diabetes.
Unfortunately, getting enough deep sleep can be a challenge. So, what are the common factors stopping us from getting the deep sleep our bodies and brains need?
Why am I not getting deep sleep? 5 common causes & fixes
If you struggle with deep sleep, you’re not alone. Many factors like stress, sleep disorders, and lifestyle habits can interfere with slow-wave sleep. Here’s why your deep sleep might be low and how to fix it.
1. Offbeat sleep drive: Your body runs on a 24-hour cycle— the circadian rhythm that dictates your sleep and wakefulness. If this rhythm gets disrupted, be it from jet lag, shift work, or an inconsistent sleep schedule, it can meddle with your deep sleep phase.
2. Sleep disorders: Conditions like sleep apnea, insomnia, and restless leg syndrome are notorious for disrupting sleep quality. With sleep apnea, for instance, people often find themselves pulled out of the deep sleep stage as they struggle to breathe.
3. Stress and anxiety: The classic troublemakers. When your mind is busy worrying or ticking over tasks, it’s extra tricky to relax and slip into the deeper sleep stages. That’s because your arousal system is stuck in the ‘on’ mode.
4. Substances and medications: An evening glass of wine might seem like a sleep aid, but alcohol can scramble your normal sleep cycle, and side-step deep sleep time. Similarly, while caffeine may help you stay alert during the day, its effects can linger for hours, making it harder to slip into deep sleep. Certain medications can also be sleep saboteurs. Although before you consider stopping any prescription medications, please talk to your healthcare provider.
5. Poor sleep hygiene: Hygiene doesn’t just mean brushing your teeth or keeping your body clean, it also extends to sleep. Sleep hygiene refers to the habits and practices that make it easier to get consistent, quality sleep. Factors like a noisy sleeping environment, late-night screen time, or an uncomfortable mattress can all throw roadblocks in the path of deep sleep.
How to improve deep sleep naturally: 8 science-backed tips
If you’re wondering how to increase deep sleep naturally, these science-backed strategies can help. Incorporate these habits to boost slow-wave sleep and wake up feeling truly refreshed.
1. Get moving
Physical activity isn’t just good for your heart, it can also ease you into deeper sleep. Exercise helps regulate your internal body clock, so that you may start to feel a natural pull toward rest when bedtime rolls around. Both cardio and strength training are beneficial, but remember to ease into more gentle activities as bedtime nears. Don’t know where to start? Try the Daily Move with Mel Mah.
2. Fiber up
Nutrient-packed foods like fruits, vegetables, and whole grains are filled with fiber that can have a positive impact on sleep. Fiber can help to stabilize your blood sugar levels, which in turn, benefits sleep. Studies suggest that high-fiber diets can lead to more time spent in the restorative stages of deep sleep.
3. Hold off on caffeine
Caffeine can linger in your system for hours, disrupting your sleep cycle. It’s not just in coffee—soda, chocolate, and even some pain relievers contain caffeine. If sleep’s elusive, consider limiting your caffeine fix to the morning hours.
4. Establish a bedtime routine
Consistency is key. Going to bed and waking up at the same time daily reinforces your body’s sleep-wake cycle. It essentially helps you fall asleep and stay asleep for the night. Blend calming activities like reading or meditation into your nightly routine to signal to your body that it’s time to unwind.
5. Tune into white noise
Background noise can be a big-time sleep disruptor. The solution? White noise. The steady, unchanging sound of white noise can block out other sounds and help create a serene environment that’s more conducive to sleep. And you’re not limited to white noise. There’s also pink noise, brown noise, blue noise.. and many more! Find the perfect ‘noise’ to suit your sleep here. There are also other soothing sounds like soft rain or forest birds that work to create a peaceful backdrop that nudges you toward sleep.
6. Try relaxation exercises
If stress or anxiety keeps you up, relaxation exercises might be the ticket. Techniques like progressive muscle relaxation or guided imagery can help ease your mind and prep you for sleep. Sleep Stories may also relax you. And they aren’t just for kids. Adults can join in too. These stories help you shift gears from the chaos of the daily grind to a state of rest and relaxation.
7. Keep stress and anxiety in check
Unchecked stress or anxiety can wreak havoc on your sleep. Exploring stress management techniques might be helpful. This could include yoga, breathing exercises, meditation, or even a chat with a trusted friend or mental health professional.
8. Spruce up your sleep space
Your bedroom should be a sanctuary for sleep. A cool, quiet, and dark room can enhance the quality of your sleep. Consider earplugs, an eye mask, or a white noise machine. A high-quality mattress and pillows can make a world of difference to your sleep but there are plenty of shifts you can make to sleepify your space without having to spend money.
Remember, deep sleep doesn’t happen overnight. The key is taking small, consistent steps to improve your sleep hygiene. Begin with a change or two, and once those feel like second nature, bring more into the mix.
Reaching that crucial stage of deep sleep consistently isn’t a race. It’s about embracing long-term changes that can enhance the quality of your life. Sure, it might take a while to see the results, but each step you take will nudge you towards deeper sleep at night and more invigorated days.
How to get more deep sleep? FAQs
Why is my deep sleep so low?
Low deep sleep can be caused by stress, inconsistent sleep schedules, too much caffeine or alcohol, sleep disorders (like sleep apnea), or poor sleep hygiene. To increase deep sleep, try:
Going to bed at the same time every night
Reducing blue light exposure before bed
Limiting caffeine & alcohol intake in the evening
Keeping your bedroom cool & dark
What is the average deep sleep per night?
On average, most adults get about one to two hours of deep sleep per eight-hour night, which makes up about 10-25% of total sleep time. But the amount of deep sleep can vary widely from person to person. It’s important to note that the distribution of sleep stages changes throughout the night, with deep sleep dominating the first half of the night.
Which is better, REM or deep sleep?
REM and deep sleep each have their own important functions, so one isn’t “better” than the other. Deep sleep is vital for physical restoration, growth and repair, and memory consolidation. REM sleep, on the other hand, plays a crucial role in learning, memory, and mood regulation. Your body needs both types of sleep to function optimally.
Does melatonin increase deep sleep?
Melatonin is a natural hormone your body produces to regulate your sleep-wake cycle. While melatonin can help you fall asleep, research on its impact on deep sleep is still mixed. It’s always advisable to consult a healthcare professional before starting new supplements, including melatonin.
How many hours of deep sleep should I have?
While the specific amount can vary, adults generally need about one to two hours, or 20% to 25%, of their total sleep to be in the deep sleep stage. However, various factors can influence this, including age (deep sleep decreases as you age), lifestyle (diet, exercise, stress), and overall health. If you’re consistently waking up feeling tired or unrefreshed, it could indicate that you’re not getting sufficient deep sleep.
How can I increase my deep sleep naturally?
To increase deep sleep naturally, you’ll want to focus on improving sleep hygiene and creating a consistent bedtime routine. Start by setting a regular sleep schedule and going to bed and waking up at the same time each day—even on weekends.
It can also help to optimize your sleep environment by keeping your bedroom cool (around 65°F or 18°C), dark (using blackout curtains or an eye mask), and quiet (using white noise or earplugs if necessary). Engage in a relaxing pre-sleep routine, such as reading, deep breathing, or a warm bath to signal your body that it's now time to wind down. Reduce caffeine and alcohol intake in the evening, as they can interfere with deep sleep cycles. Finally, regular physical activity during the day, especially morning sunlight exposure, can help regulate your circadian rhythm and promote restorative sleep.
Calm your mind. Change the world.
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