Unlocking Deep Sleep Secrets: How Vital Is It for Your Health?
Deep sleep, or slow-wave sleep, plays a critical role in memory consolidation, growth, and cellular repair. Insufficient deep sleep can be a factor in various health issues, including cardiovascular disease and Alzheimer's disease.
Continue reading to explore more about this essential phase of your sleep cycle.
The Importance of Deep Sleep
While it's commonly known that adults should aim for 7 to 9 hours of sleep per night, the quality of that sleep is equally important.
During sleep, your body cycles through different stages, with deep sleep being crucial for feeling rejuvenated in the morning. This stage is distinct from rapid eye movement (REM) sleep, as it involves a significant slowing down of both bodily functions and brain activity.
Waking from deep sleep can be difficult, often leaving you feeling exceptionally sluggish. [1]
The Stages of Sleep: From Light to Deep and REM Cycles
Sleep comprises two main types: REM (Rapid Eye Movement) and non-REM sleep. The night begins with non-REM sleep, transitioning briefly into REM sleep, and this cycle repeats roughly every 90 minutes.
Deep sleep is the last phase of non-REM sleep.
Non-REM Sleep
The first stage of non-REM sleep is a transitional period lasting a few minutes as you shift from wakefulness to sleep.
In Stage 1- Your bodily functions such as heart rate, breathing, and eye movements slow down.
- Muscles relax, occasionally twitching.
- Brain wave activity reduces from its awake state.
About half of your sleep cycle consists of stage 2, often being the most common stage throughout the night.
In Stage 2
- Body systems further slow and relax.
- Core body temperature decreases.
- Eye movements cease.
- Brain waves are slower with occasional bursts of activity.
Stages 3 and 4 mark the deep sleep phase.
During These Stages- Heartbeat and breathing reach their slowest pace, and muscles fully relax.
- Brain waves are at their slowest during sleep.
- Waking up is challenging, even with loud noises.
- This phase is also known as "slow wave sleep" (SWS) or delta sleep.
The initial deep sleep stage lasts between 45 to 90 minutes, longer in the first half of the night and shortening in each subsequent cycle.
REM Sleep
The first REM stage occurs approximately 90 minutes after you've passed through the non-REM stages.
During This Stage- Eyes move rapidly.
- Dreaming occurs as brain activity rises closer to waking levels.
- Heart rate approaches waking levels.
- Breathing quickens and may become irregular.
- Temporary paralysis of limbs can occur.
This cycle of REM and non-REM sleep stages repeats throughout the night, integral to a restful and restorative sleep experience. [2,3,4,5]
What Advantages Does Deep Sleep Offer?
During deep sleep, the brain's glucose metabolism escalates, enhancing both short-term and long-term memory, as well as general learning capacities.
In this phase, the pituitary gland releases crucial hormones, such as human growth hormone, which are essential for the body's growth and development.
Additional gains from deep sleep encompass:
- Replenishing energy reserves
- Regenerating cells
- Boosting muscle blood flow
- Facilitating the growth and repair of tissues and bones
- Fortifying the immune system
Thus, deep sleep plays a pivotal role in maintaining overall health and well-being. [6,7]
What Are the Consequences of Insufficient Deep Sleep?
Deep sleep plays a crucial role in assimilating daily information into your memory. A lack of it hinders the brain's ability to perform this function.
A deficiency in quality sleep is also connected to various health issues, such as:
- Alzheimer’s disease
- Heart disease
- Diabetes
- Stroke
Moreover, the deep sleep phase is linked to specific conditions, including:
- Sleepwalking
- Night terrors
- Bedwetting
- Sleep eating
Furthermore, consistently missing out on deep sleep can lead to long-term cognitive and physical health challenges. [8,9,10]
How Much Deep Sleep Do You Need?
Deep sleep requirements vary by age. Typically, non-REM sleep constitutes about 75 percent of your sleep, while REM sleep takes up the remaining 25 percent. Deep sleep accounts for approximately 13 to 23 percent of your total sleep.
Younger individuals, especially those under 30, might experience up to two hours of deep sleep nightly. However, this duration tends to decrease with age. For instance, individuals over 65 might only achieve around 30 minutes or even less deep sleep each night.
Although there's no fixed amount of deep sleep prescribed, it's more crucial for younger people due to its role in growth and development. While older adults also require deep sleep, a reduced amount doesn't always signify a sleep disorder. [11,12]
Determining Your Deep Sleep Quantity
Waking up fatigued might indicate a deficit in deep sleep.
At home, sleep tracking is possible through wearable gadgets that monitor your nocturnal movements. This emerging technology can highlight your sleep trends, but its accuracy in quantifying deep sleep is not fully dependable.
For a thorough assessment, your healthcare provider might suggest a polysomnography (PSG) test. In this procedure, you'll spend the night in a laboratory, connected to equipment that records various parameters, including:
- Respiratory rate
- Oxygen saturation
- Physical movements
- Cardiac rhythm
- Cerebral activity
These measurements enable your doctor to determine whether you're achieving deep sleep and transitioning through other sleep phases during the night. [13,14]
Effective Strategies for Enhancing Sleep Quality
Enhancing slow-wave sleep might be possible with heat exposure. Consider a warm bath or sauna session before bedtime to potentially boost sleep quality.
Dietary choices, like a low-carb diet, and certain antidepressants might also encourage deeper sleep, but this area warrants further investigation.
Adequate overall sleep can also contribute to more deep sleep.
Here are some strategies:
- Maintain a consistent sleep schedule, sleeping and waking at the same times daily.
- Regular exercise is beneficial. Aim for 20 to 30 minutes daily, but avoid exercising close to bedtime.
- Opt for water and caffeine-free beverages in the evening. Caffeine, alcohol, and nicotine can disrupt sleep quality.
- Develop a relaxing bedtime routine, such as reading or bathing.
- Eliminate bright lights and loud sounds in your sleeping environment. Excessive screen time before bed can interfere with relaxation.
- If you can't sleep, don't stay in bed restless. Try a calm activity like reading until you feel sleepy.
- Think about changing your pillows if they're over a year old and uncomfortable.
If these suggestions don't improve your sleep, consider consulting a doctor. For more detailed insights and additional techniques, be sure to check out our comprehensive sleep guide. [15,16,17,18]
Conclusion
Deep sleep is crucial for health, aiding in memory, growth, and repair. It's important not just to get enough sleep, but to ensure quality deep sleep to prevent issues like Alzheimer's and heart disease.
Alongside lifestyle adjustments, supplements such as HealthspanX's Ultra Pure NMN™, which are known for supporting cellular health and potentially improving sleep quality, can be beneficial.
However, for persistent sleep challenges, seeking professional advice is recommended. Prioritizing deep sleep is key to overall well-being, and embracing a comprehensive approach, including lifestyle and dietary choices, is essential in achieving it.
Citations
- Watson NF, Badr MS, Belenky G, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843-844. Published 2015 Jun 1. doi:10.5665/sleep.4716
- Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 2, Sleep Physiology. Available from: https://www.ncbi.nlm.nih.gov/books/NBK19956/
- Patel AK, Reddy V, Shumway KR, et al. Physiology, Sleep Stages. [Updated 2022 Sep 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526132/
- Barbato G. REM Sleep: An Unknown Indicator of Sleep Quality. Int J Environ Res Public Health. 2021;18(24):12976. Published 2021 Dec 9. doi:10.3390/ijerph182412976
- Blumberg MS, Lesku JA, Libourel PA, Schmidt MH, Rattenborg NC. What Is REM Sleep?. Curr Biol. 2020;30(1):R38-R49. doi:10.1016/j.cub.2019.11.045
- Fattinger S, de Beukelaar TT, Ruddy KL, et al. Deep sleep maintains learning efficiency of the human brain [published correction appears in Nat Commun. 2018 May 25;9:16182]. Nat Commun. 2017;8:15405. Published 2017 May 22. doi:10.1038/ncomms15405
- Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P T. 2018;43(12):758-763.
- Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. Available from: https://www.ncbi.nlm.nih.gov/books/NBK19961/
- Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017;9:151-161. Published 2017 May 19. doi:10.2147/NSS.S134864
- Mander BA, Winer JR, Walker MP. Sleep and Human Aging. Neuron. 2017;94(1):19-36. doi:10.1016/j.neuron.2017.02.004
- Watson NF, Badr MS, Belenky G, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843-844. Published 2015 Jun 1. doi:10.5665/sleep.4716
- org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. What is “normal” sleep? 2013 Sep 18 [Updated 2016 Dec 30]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279322/
- Caples SM, Anderson WM, Calero K, Howell M, Hashmi SD. Use of polysomnography and home sleep apnea tests for the longitudinal management of obstructive sleep apnea in adults: an American Academy of Sleep Medicine clinical guidance statement. J Clin Sleep Med. 2021;17(6):1287-1293. doi:10.5664/jcsm.9240
- Markun LC, Sampat A. Clinician-Focused Overview and Developments in Polysomnography. Curr Sleep Med Rep. 2020;6(4):309-321. doi:10.1007/s40675-020-00197-5
- org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Insomnia: Relaxation techniques and sleeping habits. 2008 Aug 18 [Updated 2017 Mar 9]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279320/
- Markwald RR, Iftikhar I, Youngstedt SD. Behavioral Strategies, Including Exercise, for Addressing Insomnia. ACSMs Health Fit J. 2018;22(2):23-29. doi:10.1249/FIT.0000000000000375
- Yazdi Z, Loukzadeh Z, Moghaddam P, Jalilolghadr S. Sleep Hygiene Practices and Their Relation to Sleep Quality in Medical Students of Qazvin University of Medical Sciences. J Caring Sci. 2016;5(2):153-160. Published 2016 Jun 1. doi:10.15171/jcs.2016.016
- Albakri U, Drotos E, Meertens R. Sleep Health Promotion Interventions and Their Effectiveness: An Umbrella Review. Int J Environ Res Public Health. 2021;18(11):5533. Published 2021 May 21. doi:10.3390/ijerph18115533