If you’re wondering how to get more deep sleep when faced with a busy schedule and a never-ending to-do list, know that you’re not alone. According to the National Sleep Foundation, only 10 percent of Americans prioritize sleep over work, social activities and other hobbies. Feeling rested and refreshed starts with a shift in your priorities and the recognition of the impact that poor sleep has on your life. Let’s explore how to sleep better at night.
What Causes Lack of Sleep?
There is a huge list of things that can cause a lack of sleep. Determining what is causing your sleep problems can be difficult to pinpoint, but working on some of the things on this list are a great way to get started.
Some of the most common causes of insomnia are:
- Stress is a big one. It can make it hard to turn the brain off to sleep.
- Changes in your sleep patterns because of unusual work hours or jet lag.
- Not giving your brain a downshift before bed can cause sleep issues. This can include working late, playing on your tablet or computer or talking and texting on your phone.
- Napping, especially in the late afternoon or evening, can confuse your circadian rhythm.
- Consuming caffeine, especially in the late afternoon, evening or night can cause wakefulness.
- Even though alcohol is a sedative, it isn’t the best thing for sleep. While you may be able to easily fall asleep, you tend to have low-quality sleep that is often fragmented.
- Anxiety and depression can be hard on the mind and body. These and other mental health conditions can lead to insomnia and other sleep problems.
- Insomnia is a side effect of some medications.
- Pain can make it incredibly difficult to get restful sleep.
- Neurodegenerative disorders can interrupt the body’s internal clock.
- Neurodevelopmental disorders like ADHD may cause hyperarousal.
- Your brain may not be your only restless body part. Restless leg syndrome makes it incredibly hard to get to sleep.
- Eating late in the evening puts your body to work when it should be powering down. Spicy food and heavy meals are especially hard on your sleep cycle.
How To Get More Deep and REM Sleep
Rapid Eye Movement (REM) sleep is important for learning and creating and keeping memories. This stage of sleep exercises the neural connections in your brain that are important to mental and physical health.
How to get more REM sleep with better sleep habits:
- Stick to a Consistent Sleep Schedule. Go to bed and wake up as close to the same time each day as possible.
- Create a Peaceful Sleep Environment. For most people a cool, dark and quiet environment is ideal. Some other things that may work for you are white noise, ear plugs (be sure you can still hear your alarm) and aromatherapy.
- Start a Calming Bedtime Routine. Whatever makes you feel peaceful here is perfect. Try meditation, soothing music, a warm bath with lavender and reading.
How To Get More Deep Sleep Naturally
Here are some tips for getting more time spent in deep sleep:
- Put Your Phone Away to Sleep More.
Scrolling through Instagram before bed can feel soothing, but falling asleep cuddled up to your cellphone is a terrible idea. Dozens of studies have found that cellphone use is associated with poor sleep. Research from Ohio State University found that electronics make it harder to fall asleep, and the blue light from your phone keeps you awake. For healthy sleep, charge your phone away from your bed and drift off to sleep listening to music or reading a book. The American Academy of Sleep Medicine recommends turning off electronic devices at least 30 minutes before bed.
- Back Away from the Coffee if You Want to Rest.
Coffee is the elixir of the gods, but it can serve a harmful purpose when you drink too much of it. Caffeine is a stimulant and can keep you awake, which is helpful when you’re studying or preparing for a big meeting, but if you’re consuming too much caffeine during the day, you may find yourself awake at night.
- Avoid Long Naps to Get Better Sleep.
When you don’t get enough sleep the night before, it’s tempting to crawl into bed right when you get home from work or school. But catching some Zs in the afternoon can negatively impact your sleep cycle in major ways. If you’re asking how to get restful sleep but haven’t adjusted your nap schedule, you’re missing a key part of the equation.
- Take CBD Sleep Gummies.
Taking supplements at night is one way to help yourself relax and fall asleep, and CBD Sleep Gummies from Hemp Bombs® are a popular option. Combining compounds like melatonin and L-theanine (an amino acid found in green and black teas) with CBD makes our Sleep Gummies an optimal choice for anyone who’s trying to fall asleep faster. Click here for more information about their benefits: What do CBD Gummies do?
- Purchase Blackout Curtains.
Blackout curtains can block out noise and light, which make them a perfect option for light sleepers in bright, busy neighborhoods. If you can’t sleep because your neighbors are making a lot of noise, try to block out light and soundproof your home.
- Exercise During the Day.
A good workout doesn’t just leave you feeling energized; it can help you fall asleep faster at night. The experts say that exercising three hours before bed or earlier can help regulate your sleep cycle and make it easier to hit the hay. Exercise causes your body temperature to rise. When you cool down you are more likely to feel relaxed which helps you get the sleep you need. Exercising close to bedtime can cause the opposite effect, so avoid late night exercise.
- Cut Back on Alcohol Consumption to Sleep More.
While drinking in moderation is always recommended, any alcohol use before bed could hinder your chances of getting the sleep you need. According to the National Sleep Foundation, alcohol often leads to more trips to the bathroom during the night and can also cause you to fall asleep quickly but wake up earlier than you should. A glass of wine here and there won’t damage your sleep health but drinking right before bed should be avoided.
- Improve Your Diet.
Foods that contain magnesium, tryptophan, melatonin, complex carbohydrates, omega-3 fatty acids and serotonin can help improve your sleep. Foods that help you absorb these compounds can also help you sleep better and get more hours of sleep.
Best Foods for Better Sleep
There are several foods that may help improve your ability to fall asleep and stay asleep longer. These foods contain nutrients and compounds that can help improve sleep quality. Here are some foods known to promote better sleep:
1. Almonds
Almonds are rich in magnesium, which can help reduce stress and improve sleep.
2. Walnuts
These protein-packed nuts contain melatonin, a hormone that regulates sleep cycles.
3. Kiwi
Kiwis are high in serotonin, which aids sleep. These fruits are also high in antioxidants, which can improve overall sleep quality.
4. Cherries
Cherries are a natural source of melatonin which can improve your circadian rhythm.
5. Bananas
This fruit contains compounds that help relax muscles and promote sleep.
- Potassium (Mineral)
- Magnesium (Mineral)
- Trytophan (Amino Acid)
6. Oats
Oats contain melatonin. It also has complex carbs that can promote the production of serotonin.
7. Turkey
Turley is high in tryptophan. This amino acid helps produce serotonin and melatonin.
8. Chamomile Tea
This teas contains apigenin, an antioxidant that promotes sleepiness.
9. Warm Milk
This nighttime treat contains tryptophan and calcium. Calcium helps the brain use tryptophan to produce melatonin.
10. Fatty Fish (Salmon, Tuna, etc)
Fatty fish is rich in omega-3 fatty acids and vitamin D, which help regulate serotonin.
11. Honey
Honey helps the brain release melatonin by gently raising insulin levels and allowing tryptophan to enter the brain more easily.
12. Leafy Greens (e.g., Spinach, Kale)
Greens are rich in calcium.
Adding some or all of these of these foods to your evening diet may help you fall asleep faster and enjoy deeper sleep.
How To Get More Deep Sleep Cycles | Ways To Get More Deep Sleep
Following the sleep improvement list above will also help you achieve deeper sleep cycles. You can also improve sleep cycles by going to bed tired. If you are wide awake, go to a different room and try one of our calming bedtime routines above until you feel sleepy.
Benefits of Deep Sleep
Deep sleep, or slow-wave sleep (SWS), is vital for physical and mental health.
Here are its key benefits:
- Physical Restoration: Promotes tissue repair, muscle growth and immune function.
- Cognitive Function: Enhances memory consolidation, problem-solving and learning.
- Emotional Well-Being: Regulates mood and reduces stress.
- Hormonal Balance: Controls appetite, supports blood sugar regulation and maintains healthy insulin levels.
- Heart Health: Lowers heart rate, blood pressure, and supports cardiovascular health.
- Energy Restoration: Replenishes energy, aiding physical performance and overall vitality.
- Brain Detoxification: Clears out brain toxins, potentially reducing the risk of Alzheimer’s disease.
How Much Deep Sleep Is Required?
The amount of deep sleep required can vary by age and individual needs, but on average:
Adults typically need about 1 to 2 hours of deep sleep per night, which usually makes up about 15-20% of total sleep.
Children and Teenagers require more deep sleep due to growth and development, often around 2 to 3 hours.
Lack of Sleep Effects
The effects of lack of sleep can vary from person to person, but some symptoms are extremely noticeable. Tiredness is the most obvious result of lack of sleep. People with insomnia or poor sleep can also experience a lack of focus, memory issues, mood changes, weakened immunity, weight gain, low sex drive, poor balance and even a higher risk of heart disease and diabetes. Severe and ongoing sleep deprivation can cause hallucinations. It can also trigger mania in people with bipolar disorder and worsening anxiety, depression and paranoia.
Can Lack of Sleep Cause Headaches
A lack of sleep can indeed cause headaches for a few different reasons. One reason is that proteins are produced when we don’t get REM sleep that can cause migraines and lower your pain threshold. This means you are more likely to get migraines and they are going to feel more painful than normal. Explore Natural Remedies for Headaches.
Can Lack of Deep Sleep Cause Nausea
Cortisol levels can be affected when you are sleep deprived. This can result in nausea. Nausea is also a symptom of migraines which can result from poor sleep.
Many things can trigger sleep deprivation. Knowing how to get more deep sleep can make all the difference. It is important to improve your sleep hygiene and get better sleep. Adding CBD to your sleep regimen may help! Try Hemp Bombs CBD Oil, CBD Gummies or our specially formulated CBD Sleep Gummies with melatonin. We hope you can get more deep sleep and restful nights from now on!
If you’re still not sleeping well after making several adjustments, it is time to talk to a medical professional.
You May Also Like:
