The three most common stages of sleep are REM, Light, and Deep. Of these three, the most important for your bodies recovery is deep sleep. Without sufficient deep sleep, you may find yourself unable to recall memories, learn or recover from fatigue as well as you once did. So what can be done?
Some studies have shown that your deep sleep should at least be 20% of your overall sleep. It means that since most adults need 8-9 hours of sleep, they will need about 1.6-1.8 hours of deep sleep to feel fully functional next day. However, the time of deep sleep is changed and that’s mainly due to the change in the sleep need of different group of people. For instance:
|
Age Group |
Sleep Requirement (Hour) |
Deep Sleep Needed (Hour) |
|
Newborn to months |
12-18 |
2.4-3.6 |
|
3 months to 1 year old |
14-15 |
2.8-3.0 |
|
1 to 3 years old |
12-14 |
2.4-2.8 |
|
3 to 5 years old |
11-13 |
2.2.-2.6 |
|
5 to 12 years old |
10-11 |
2-2.2 |
|
12 to 18 years old |
8.5-10 |
1.7-2 |
|
over 18 years old |
7.5-9 |
1.5-1.8 |
9 Tips to Achieve Deep Sleep
Now you have already known the answer to the question “How much deep sleep do you need?” It is equally important to learn how you can achieve deep sleep regularly.
- Follow a transition routine: Make a habit of doing something before going to bed that tells your body it’s time to relax and sleep. It could simply be washing your face, taking a shower, or even brushing your teeth.
- Select the right pillow: Some studies show that using a neck pillow that comes in a rectangle shape with a depression in the middle can enhance your sleep quality. A pillow with two supported cores will also help you fall asleep.
- Eat a banana: End your day by eating a banana. It contains tryptophan, a sleep hormone that can improve your sleep quality when taken before going to bed.
- Take a hot bath: Your body will relax quickly if you take a hot bath, but you need to take it at least 90-120 minutes before you go to sleep. Also, make sure the water temperature is around 40 degree Celsius.
- Wear your pajamas: Instead of sleeping naked, you should wear your pajamas to keep your skin warm, which plays a role in lowering your blood circulation and sending signals to your brain that it’s sleep time. Just don’t wear too much stuff because your body undergoes a few cool-warm cycles throughout the night.
- Don’t sleep with pet in the bed: Pets have a different sleep-wake cycle than humans, so sleeping with your pets will keep you from having enough deep sleep.
- Give yourself a pampering massage: Use your fingertips to massage your eyes in a slow, circular motion. Then move down to your mouth and then your neck. Continue moving down your body until you feel relaxed and ready to sleep.
- Sprinkle lavender water on your bed sheets and pillowcases: The lavender scent makes you feel relax and helps you go to sleep and stay asleep throughout the night.
- Enjoy an audio book: Instead of reading, consider listening to an audio book on tape or your phone. This will soothe your brain and relax your nerves.
Author: Jordan Connell
January 2023
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