Deep sleep is the most important phase of the sleep cycle, essential for physical recovery and overall well—being. Without it, we can experience cognitive impairments, mood disorders, and decreased energy levels. This explains why we sometimes wake up feeling sluggish even after a long night’s rest—it’s not just about the amount of sleep but also about its quality and depth. To rest and recover better, you need to learn how deep sleep works and how to achieve it.
What happens during deep sleep
During this sleep phase, our body’s systems undergo significant changes: the heart rate slows, breathing becomes more regular, and blood pressure decreases. Visit. A F I N I K . C O M .For the full article. This is necessary for tissue repair, muscle building, immune system strengthening, and recovery if you are sick and preparing for the next day. From the point of view of brain activity, deep sleep is less associated with processing external information and more with managing internal functions. This period is vital for the brain’s plasticity—the ability to adapt and reorganize.
Why deep sleep is necessary for health
Deep sleep is a critically important time for the body. Growth hormones are released at this stage, essential for muscle repair, bone development, and increased muscle mass. Besides physical recovery, deep sleep is vital for immune function. In this state, the body produces cytokines, proteins that help the immune system respond to infections and inflammation.
Deep sleep also plays a vital role in cognitive functions. During this time, the brain “assimilates” declarative memories—facts and information we consciously recall. This process is necessary for learning and mental development.
10 ways to achieve deep sleep
1. Maintain a constant sleep schedule
Going to bed and getting up simultaneously every day, including weekends, helps regulate the body’s internal clock. This sequence facilitates falling asleep and natural awakening, promotes a healthy metabolism, and provides quality rest.
2. Do something relaxing before going to bed
Do soothing activities before bedtime, such as reading, listening to calm, melodious music, or gently stretching. Such habits signal to the brain that it’s time to relax, which helps you fall asleep faster and sleep better.
3. Limit the exposure to blue light
Blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep. Avoid it at least an hour before bedtime, or use blue light filters to reduce the harmful effects. If you want to stay healthy, try to spend less time with a smartphone and other gadgets in your hands.
4. Watch what you eat and drink before going to bed
Although alcoholic beverages can initially cause drowsiness, they can disrupt the sleep cycle in the dead of night, so you should give them up at least three to four hours before going to bed. And if you feel hungry in the evening, avoid heavy food. Instead, choose light, healthy snacks and foods that will not prevent you from recovering well — we talked about them here. Speaking of drinks, don’t drink those that contain caffeine if you’re going to go to bed. Drinking pure water or chamomile tea is better, as it has a soothing effect.
5. Take time for physical activity
Exercising during the day can help you fall asleep faster and rest more deeply. However, refrain from intense workouts before bedtime, as they can have the opposite effect and prevent you from falling asleep. Regularizing daily workouts can create an environment conducive to restorative sleep and take advantage of its many benefits.
6. Make sure that the mattress and pillows are comfortable
An orthopedic mattress and comfortable pillows are essential for a good night’s sleep. If your mattress is too hard, too soft, or has served you for half your life, consider buying a new one that matches your sleep preferences and provides good body support. Also, choose pillows that help support the cervical region in the correct position. Take a closer look at orthopedic models that resemble a wave in shape — they fix the neck well and make sleeping more comfortable.
7. Control the room temperature
The cool indoor temperature, usually around sixteen to twenty degrees, is ideal for a night’s rest. You cannot achieve deep sleep if the room is too hot or too cold. Use fans and air conditioners or adjust the heating to maintain a comfortable temperature.
8. Minimize noise and light
A quiet, dark room is conducive to deep sleep. Use blackout curtains to block out the light and earplugs or white noise generators to hide distracting sounds.
9. Make the bedroom a place for quality relaxation
Clutter in the bedroom is not conducive to relaxation, and a sense of calm is needed to fall asleep quickly. Keep the bedroom clean and minimize distractions like work-related items or electronic devices. It’s better to keep them in another room and add things to the bedroom that set you up for rest: a night light, decorative pillows, a beautiful blanket, and bed linens.
10. Use soothing scents
Aromatherapy can enhance relaxation and improve sleep quality. You can use an aroma lamp by adding essential oils such as lavender, chamomile, or sandalwood. If you don’t want to bother, get a diffuser with one of these scents. Essential oils are known for their soothing properties and can help create a serene atmosphere in the bedroom conducive to deep sleep. Even small changes can significantly affect how you rest and feel the next day.
