Tips and Benefits of Good Deep Sleep
Why is Deep Sleep important
Most of us heed the well-documented and well-researched advice that we should sleep for at least 7 hours. But what most of us don’t give priority to is the quality of sleep.
Our bodies go through several stages of the sleep cycle when we sleep. Deep sleep is the state of sleep linked with the slowest brain waves. It produces slow waves with a relatively high amplitude and a frequency of less than 1 Hz.
Deep sleep is the one due to which we feel refreshed, if we get sufficient amounts of deep sleep, in the morning. And as the name suggests, it is difficult to wake up from deep sleep.
Why Is Deep Sleep Important?
Deep sleep is essential for the consolidation of new memories and is commonly referred to as “sleep-dependent memory processing.” Individuals suffering from insomnia will have poor memory consolidation and will not do as well as typical patients while performing cognitive tests after a time of sleep. Slow-wave sleep also improves declarative memory, which encompasses both semantic and episodic memory.
Factors That Increase Slow-Wave Deep Sleep
Intense extended activity and body warmth, such as immersion in a sauna or hot tub, have been found to promote slow-wave sleep in the sleep period that follows.
Slow-wave sleep is enhanced when brain temperature surpasses a specific level, according to research. This threshold is thought to be regulated by circadian rhythm and homeostatic mechanisms.
An abnormally low, short-term carbohydrate diet supports a rise in the proportion of slow-wave sleep in healthy sleepers. When compared to the control with a varied diet, this includes an increase in the percentage of dreaming sleep (REM sleep).
These sleep alterations are thought to be related to the metabolism of the low carbohydrate diet’s fat content. Furthermore, the use of antidepressants and some SSRIs might lengthen slow-wave sleep durations, however, THC’s effects on slow-wave sleep, on the other hand, are debatable.
In these cases, total sleep time is frequently unaffected by a person’s alarm clock, circadian cycles, or early morning commitments.
How to Get More Deep Sleep
The most essential thing you can do to enhance your deep sleep is to give yourself enough overall sleep time. Individuals frequently deprive themselves of enough overall sleep. In addition to decreasing deep sleep, REM sleep is also reduced.
There is some evidence that intense exercise can improve or consolidate deep sleep. Aerobic exercises such as jogging, running, and swimming are recommended by certain sleep specialists. Those who are prone to sleeplessness should exercise earlier in the day rather than before night.
If you are experiencing sleep deprivation, you may find relief by treating the underlying issue.
Benefits of Deep Sleep
- Deep Sleep supports short-term and long-term memory and overall learning.
- The pituitary gland secretes important hormones, like human growth hormone, leading to growth and development of the body when you get proper Deep Sleep
- It helps in energy restoration and cell regeneration
- The blood supply to muscles is increased with good Deep Sleep.
- It promotes the growth and repair of tissues and bones
- Deep Sleep helps in strengthening the immune system
Tips for better Deep Sleep
- Following a set routine like going to bed and waking up at the same time, every time helps a great deal in promoting Deep Sleep.
- Taking hot baths or sauna just before going to bed may help increase Deep Sleep.
- Limit Screen Time before going to bed.
- Get rid of your gadgets at least an hour before going to bed.
- Reading a book or keeping a journal before bedtime may help promote a good night’s sleep.
- Keep yourself hydrated and avoid caffeinated drinks, alcohol, and nicotine.
Summary
Slow-wave sleep (deep sleep), the third stage of the sleep cycle, is critical to your cognitive performance. It is essential for memory consolidation and brain repair. Because deep sleep is so important for your general health, you must increase the amount of it by allowing yourself ample total sleep time each night.
Furthermore, exercises and a healthy diet are two distinct approaches you may use to improve your slow-wave sleep.
