What promotes deep sleep?

Eating a low-carbohydrate diet or taking certain antidepressants may also promote deep sleep, though more research is needed in this area. Getting enough sleep in general may also increase your deep sleep. Here's some tips: Put yourself on a bedtime schedule where you go to sleep and wake up at the same time each day.

healthline.com - Deep Sleep: Stages, Benefits, Requirements, Tips, and More

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Deep sleep stage You may have heard that adults need between 7 and 9 hours of sleep each night. But, the quality of sleep you get also matters. While you rest, your body goes through different stages of the sleep cycle. Deep sleep, for example, is the stage of sleep you need to feel refreshed when you wake up in the morning. Unlike rapid eye movement (REM) sleep, deep sleep is when your body and brain waves slow down. It’s hard to wake from deep sleep, and if you do, you may feel particularly groggy. Read on to learn more about this part of your sleep cycle. What are the stages of sleep? Sleep is divided into two categories: REM and non-REM sleep. You begin the night in non-REM sleep followed by a brief period of REM sleep. The cycle continues throughout the night about every 90 minutes . Deep sleep occurs in the final stage of non-REM sleep. Non-REM sleep Stage 1 of non-REM sleep lasts several minutes as you move from being awake to being asleep. During stage 1: your body functions — like heartbeat, respiration, and eye movements — begin to slow

your muscles relax with only occasional twitches

your brain waves start to slow down from their wakeful state Stage 2 accounts for about 50 percent of the total sleep cycle. This is the stage of sleep you may fall into more than any other throughout the night. During stage 2: your body’s systems continue to slow and relax

your core temperature drops

your eye movements stop

your brain waves are slow, but you have some short bursts of activity Stages 3 and 4 are when you experience deep sleep. During these stages: your heartbeat and breathing become their slowest as your muscles relax

your brain waves become the slowest they’ll be while you’re asleep

it’s difficult to awaken even with loud noises Deep sleep is also referred to as “slow wave sleep” (SWS) or delta sleep. The first stage of deep sleep lasts anywhere from 45 to 90 minutes. It lasts for longer periods in the first half of the night and becomes shorter with each sleep cycle. REM sleep Stage 5, or your first stage of REM sleep,occurs about 90 minutes after moving through non-REM stages. During this stage: your eyes move rapidly from side to side you experience dreaming as your brain activity increases to a more wakeful state

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your heart rate increases to near its wakeful state

your breathing becomes faster and even irregular at times

your limbs may even become paralyzed

What are the benefits of deep sleep? Glucose metabolism in the brain increases during deep sleep, supporting short-term and long-term memory and overall learning. Deep sleep is also when the pituitary gland secretes important hormones, like human growth hormone, leading to growth and development of the body. Other benefits of deep sleep include: energy restoration

cell regeneration

increasing blood supply to muscles

promoting growth and repair of tissues and bones

strengthening the immune system

How much deep sleep do you need? You spend roughly 75 percent of your night in non-REM sleep and the other 25 percent in REM sleep. Of this, around 13 to 23 percent of your total sleep is deep sleep. That said, deep sleep decreases with age. If you’re under age 30, you may get two hours of deep sleep each night. If you’re over age 65, on the other hand, you may only get a half hour of deep sleep each night, or none at all. There’s no specific requirement for deep sleep, but younger people may need more because it promotes growth and development. Older people still need deep sleep, but not getting as much doesn’t necessarily indicate a sleep disorder.

healthline.com - Deep Sleep: Stages, Benefits, Requirements, Tips, and More

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