Getting a better night’s sleep is something that we all are chasing in some capacity. Even though for some of us it might seem impossible, increasing deep sleep should be our priority when thinking about how to sleep better.
Arriving at a place of deep sleep means you are in a state where your brain slows down and feels more settled. NREM sleep has different stages and is defined by changes in brain activity and generally reflects increasing sleep depth. When you are in a deep sleep, you are in the third stage of NREM sleep. This is the stage of sleep when it’s hard for someone to wake you up.
If it sounds like you need more deep sleep in your life, you can use some of our below tips to help relax your body into a deep slumber.
Limit exposure to light
Black-out curtains are your best friend for helping to prevent sleep disruption as they keep your sleep environment dark. Black-out sleep masks are also a great way to test if sleeping in pitch black is something that might work for you.
Avoid caffeine where possible
If you tend to need your daily cuppa to function it is best to keep it in the morning hours. It is also worth keeping in mind that tea, chocolate, and sodas also contain caffeine, so having these types of food and drink may prolong your efforts to fall asleep and may negatively impact your sleep quality.
Napping during the day may be tempting, but it can often lead to more variable sleep times and quality of sleep during the night. Sleeping during the day can become inconsistent with your body clock, so it is best to try and avoid naps throughout the day if you are craving deep sleep.
Limit alcohol where possible
Have you ever woken up after a night of drinking alcohol, feeling more tired than when you went to bed? This isn’t coincidental as alcohol is a prohibitor of sleep. Alcohol can put you into a state of sleep for a short period of time, but as it wears off, more time is spent in lighter sleep.
Keep electronic devices away from your sleep space
It’s an age-old tale but keeping your phone and electronic devices away from your sleep space before you’re ready to sleep, really does make a difference.
Doing this will help relax your mind before sleep, increasing deep sleep, limiting unwanted awakenings and reducing your exposure to blue light.
Commit to a consistent sleep schedule
Going to bed and getting up at the same time every day can actually do wonders for your sleep quality. A consistent sleep routine is critical for poor sleepers and will help increase the predictability and consistency of sleep.