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Deep sleep – How much do you need?
How much deep sleep do you need?
Deep sleep, also known as slow-wave sleep (SWS), is one of the most critical phases of the sleep cycle. During deep sleep, the body physically recovers, and important processes such as tissue repair, growth and strengthening of the immune system take place. The amount of deep sleep a person needs can vary depending on age and individual needs. In general, adults should aim to get about 1.5 to 2 hours of deep sleep per night, which is about 20-25% of total sleep time. Children and teenagers, as they grow and develop, need even more deep sleep, often up to 3-4 hours per night.
Why is deep sleep important?
Deep sleep plays a crucial role in our physical and mental health. During this phase, the brain’s electrical activity slows down, allowing for the recovery and repair of cells and tissues. Deep sleep also helps strengthen our immune system, improve memory consolidation and release growth hormones necessary for growth and muscle repair. Lack of deep sleep can lead to a range of health problems, including impaired immune function, increased risk of chronic diseases and impaired cognitive function.
Difference between deep sleep and REM sleep?
Deep sleep and rapid eye movement (REM) sleep are two distinct phases of the sleep cycle, but both play important roles in our health. Deep sleep is characterized by slow brain activity and is crucial for physical recovery. During REM sleep, on the other hand, brain activity increases and we experience vivid dreams. REM sleep is important for cognitive function, emotional health and memory processing.
Deep sleep and REM sleep complement each other, and a balanced sleep cycle that includes enough time in both phases is essential for overall health and well-being. For more information on REM sleep, read more about REM sleep.
How do you sleep well?
Achieving a good night’s sleep requires taking into account several factors that affect sleep quality. Here is a multi-step guide to help you sleep better:
Create a Regular Sleep Cycle
Going to bed and waking up at the same time every day, even on weekends, helps regulate the body’s internal clock and can improve sleep quality over time.
Creating a Relaxing Sleep Environment
Blackout: Make sure the bedroom is dark. Use blackout curtains or an eye mask.
Temperature: Keep the room cool, around 18-20 degrees Celsius is ideal.
Noise: Eliminate distracting noises or use earplugs and sound machines to block out outside noise.
Avoid stimulants
Caffeine and nicotine can disturb sleep if consumed too close to bedtime. Try to avoid these substances at least 4-6 hours before bedtime.
Limit Screen Time
Exposure to blue light from screens can inhibit the production of melatonin, a hormone that regulates sleep. Try to turn off or avoid all electronic devices at least one hour before bedtime.
Develop a Relaxing Evening Routine
Reading: Read a book to calm the mind.
Relaxation techniques: practice yoga, meditation or deep breathing exercises.
Warm bath: Take a warm bath or shower to relax your muscles and signal to your body that it’s time to sleep.
Avoid large meals before bed
Eating large meals or spicy foods just before bedtime can cause discomfort and disrupt sleep. Try to eat dinner at least 2-3 hours before going to bed.
Exercise Regularly
Regular physical activity can improve the quality of your sleep and help you fall asleep faster. However, avoid intense exercise close to bedtime, as this can have the opposite effect and make you more alert.
By following these steps, you can create the conditions for a good night’s sleep, improving both your physical and mental health.
