When it comes to getting a good night’s sleep many of us think of a sleep that does not get interrupted.
Now for some people that is hard to get, whether you have young children or pets that bark loudly, getting a night of good sleep is paramount to your health. Then there is what we call a “deep” sleep.
That is when we sleep and our bodies start to recharge the batteries and when our bodies can repair themselves if needed. According to experts, when you are in deep sleep this is when you are at your most relaxed. It is also a lot harder for you to be woken up then if you were having a normal sleep at night time.
According to recent research for normal adults, a deep sleep usually makes up less than a quarter of your nightly sleep. So, to put in easy terms, we are meant to have around 8 hours of good sleep a night and of that around an hour or so will be classified as deep sleep.
When you get your suggested hours of sleep a night, your body has time to properly recover from your day’s activities. It can also work to improve on your immune system which is critical in today’s Covid-19 climate.
If, for whatever reason, you can not get the right amount of deep sleep it can have negative effects on your body. You may not be able to concentrate at work as you would normally do, and it can increase the chances of you getting certain diseases like diabetes and some cancers.
A great mattress can help your chances of a deep sleep too, check out this great mattress guide for all the different mattress options at your disposal.
Here are some hints and tips on how to get regular and quality deep sleep.
1. Have a regular bedtime
Most adults and even children are creatures of habit and when it comes to sleeping it can be crucial to how much quality sleep you get. If you can, try and set yourself a time every night that you go to bed. If you can get used to going to bed at the same time every night when it gets close to your “time” your body will already be going through the stages of getting ready for sleep. Try and keep this going for as long as you can so your body can get used to the procedures that happen around your bedtime.
2. Limit technology
Today technology rules almost everything we do. Everyone is always on their phone messaging or playing games, people who work from home are on their computers at night and some even while they are in bed before they go to sleep.
But this can prevent a night of good deep sleep. It can be harmful simply because when you get into bed you relax and your body normally does the same. But if you go on your phone or watch TV then your brain and body will continue to be alert. This can make it very difficult to get to sleep because your body and brain are still too active. Experts usually say no technology at least a few hours before bed to get the best sleep results.
3. Try and make sure your bed is only for sleep
For some people, it might sound like a silly statement but what we mean by it is that you do not do other things at night in your bed. As mentioned above limit technology, if you have work do it in the office, not in your bedroom or if you have other things to do, do then outside of the bedroom. The main reason for this is so your body can recognise that your bed is a place for sleep not for work. If you are constantly working in or on your bed, then when it does come time to sleep your body might get confused as it might think you are about to do some work when in fact you are trying to go to sleep.
4. Do not go to bed drunk
This one can confuse a lot of people as they think that getting drunk will make them sleep better but, it is the opposite. While it will make you fall asleep faster, the quality of your sleep is on the bad end of the scale. That is why people who wake up with a hangover are always so tired the next day. So, if you are wanting to get good quality sleep at night then limit or avoid alcohol.
5. Try not to be stressed before bed
Now this one is probably the hardest for people to get to grips with as we are all stressed at one point or another throughout the day. But the more stressed out you are, the worse you will sleep. So that is why trying to reduce stress before bed is paramount for you getting nice deep sleep at night. Easier said than done, but if you can relax your body and brain, you will be having consistently good night’s sleep in no time.
6. Try not to have a big meal or drink shortly before bed
This could be one of the main reasons why people struggle with getting a good deep sleep at night. If you are having a large meal or dessert before bed and drink a lot, then naturally your body will have to digest and eventually get rid of it. This will usually happen while you are asleep and in turn, will wake you up and break your quality of sleep in the process. If you can limit how much food and drink you have the closer it gets to your bedtime then when you are asleep the need for your body to get rid of it will decrease, allowing you to have a better night sleep as you will not have to wake up to go to the toilet.