How To Get Better Deep Sleep – Tips To Help You Wake Up Refreshed

When it comes to getting good sleep, this is very important because it pretty much determines how your next day will be. I have had days when I wake up feeling like a million bucks and days when I’m so sluggish I can barely get out of bed. How To Get Better Deep Sleep is something you can do if you are willing to change or give up a few bad habits.

Tossing and turning all night will greatly impact your productivity and mood the next day. I’ve tried many different things and have found that the best results are not just trying one thing but also a combination of different changes.

The most important part of sleep is making sure you get enough, followed by how deep this sleep is.

When I stick to these changes and keep consistent, it’s easy to get into a good sleeping routine and wake up feeling refreshed. I not only change some of my habits right before bed, but the things during the day also play a key role.

There are easy ways, like just taking some sleeping pills or drinking before bed. These ways don’t work that well in the long run because you build up tolerance.

Sometimes these sleeping pills can make you feel much worse the next morning.

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WHAT CAN I DO TO GET BETTER DEEP SLEEP

In my opinion, the most important way to get better sleep is through your daily routines, habits, and choices.

When things are going great during the day, it’s usually much easier to have a good night’s sleep. The most important thing in your daily routine that has the biggest impact is working out and eating healthy.

If you had a horrible day at work and then came home with the bad day stuck in your head, how easy would it be to fall asleep?

Then let’s say you had a horrible day at work but went to the gym after and had an amazing workout. Coming home after that amazing workout can change the whole day and put you in an amazing mood.

This is why a good workout is the most important because it can erase  8 hours of a horrible day in 30 minutes.

Another great example would be working out before you head to work.

Working out in the morning gives you great accomplishment and kick-starts your day off in the right direction.

You have to time your workouts correctly to make this work. Working out early in the morning is great, but too close to bedtime can interfere with your sleep. When you exercise, it speeds up your metabolism and elevates cortisol in your body.

The elevation of cortisol can be a big cause of disturbance in your sleep because cortisol is your body’s main stress hormone.

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TURN OFF ALL YOUR ELECTRONICS WILL HELP WITH DEEP SLEEP

You should turn off anything that has what is called “blue light’ an hour before bedtime.

Blue light can be found on Digital screens like TVs, computers, laptops, smartphones, and tablets.

The reason to stay away from Blue light is that it can lower Melatonin levels. Melatonin is the hormone that regulates sleep which you can also buy in a supplement form.

Protective eyewear is available to block out the Blue light if you have problems turning off your phone before bed.

Melatonin levels really need to be paid attention to if you want a good night’s sleep.

When it’s dark, your brain will produce more, which makes you sleepy. You can do certain things during the day to change your circadian rhythm, otherwise known as your sleep/wake cycle or body clock.

You can expose yourself to more light during the day by letting as much light into your workspace during the day.

Spending more time outside during daylight by taking your breaks or exercising outside will help. The first thing I do in the morning is open up the curtains and blinds to expose myself right away to light.

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YOUR CIRCADIAN RHYTHM SHOULD BE KEPT THE SAME

This is important and will keep you feeling refreshed. Let’s say, for example, you are getting 8 hours of sleep a night versus 6 hours but 2 in the afternoon.

The first option will energize you because you keep your circadian rhythm in sync. We have all had times when we barely get any sleep all week and then sleep a ton on the weekend.

This really isn’t that good, and getting more sleep during the week should be the #1 priority.

You may have trouble getting your circadian rhythm in sync if you take long naps in the afternoon. Especially if you are having trouble sleeping at night; this could be why.

I would try and take shorter naps, like 20 minutes. Put your phone alarm on and leave it on the other side of the room, so you have to get up. It can be tough to stay awake in the afternoon or after dinner.

You have to, even if it takes getting your outfit ready for the next day or cleaning and putting away dishes.

This will all be worth it when it’s time to get to sleep and makes it very easy to pass out.

 

A FEW MORE TIPS FOR BETTER DEEP SLEEP

Ultimately, getting good sleep is all about creating healthy habits. If you establish a routine that supports good sleep hygiene, you’ll be on your way to getting the deep, restful sleep you need.

1. Establish a bedtime routine and stick to it. Going to bed and waking up simultaneously daily helps your body regulate its natural sleep rhythm.

2. Avoid caffeine and alcohol before bed. Caffeine can keep you awake, while alcohol can make it difficult to fall asleep and interrupt your sleep later in the night.

3. Avoid working or using electronic devices in bed. The blue light from screens can interfere with your body’s melatonin production, which helps regulate your sleep-wake cycle.

4. Get some exercise during the day. Exercise helps promote good sleep hygiene by releasing tension and anxiety that can interfere with sleep.

5. Take some time for relaxation before bed. Practices like yoga or meditation can help calm your mind and prepare you for sleep.

HOW MUCH DEEP SLEEP IS ENOUGH

There was a study done in December 2018. Scientists said after decades of investigation and lots of evidence gathered. They had agreed on an answer. Sleep drops below 7 hours, especially when it moves towards six or less. The number of different disorders begins to increase.

Most experts agree that the sleep sweet spot is around seven or seven and a half hours. This conclusion came from evaluations of more than a thousand scientific articles. Which were conducted by AASM (America Academy of Sleep Medicine). (1)

The consensus evaluations of more than a thousand scientific articles have yielded. The consensus of evaluations conducted by the AASM (American Academy of Sleep Medicine) and Sleep Research Society jointly.

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WHAT YOU SHOULD AND SHOULDN’T BE EATING OR DRINKING

One of the more obvious ones is Caffeine. You may think it does not affect you if it’s been 4 or 5 hours since you have had a cup of coffee.

This is false because caffeine can still mess with your sleeping even up to 10 hours.

This is why I do not take my pre-workout shakes too late. They can be loaded with caffeine.

You may be unaware of many other foods that are high in caffeine. If you are a smoker and doing this right before bedtime, it can affect sleep, being it’s a stimulant.

You should be drinking more water if you would like to check out my article on how much. Here it is. How much water should you drink?

I also have a separate article on the best supplement to take before bed. The very popular Melatonin.

The hardest and biggest challenge for me had always been alcohol.

There are many studies showing alcohol does not improve your sleep. Yes, it may help you fall asleep much quicker when extremely drunk, but it reduces rapid eye movement (REM).

You may have heard the term REM; it starts around 90 minutes after you fall asleep.

REM is the dreaming stage of sleep and is known to be very restorative. Drinking alcohol will help you pass out, but the negatives outweigh the positives.

The 2nd half of your total sleeping hours can be very disruptive from drinking. I think this is why many people drink a few glasses of wine before bed because it helps them pass out easier but is not a good idea.

There are some good options if you are starving before bed and need to eat something.

Turkey has been known to make you feel sleepy because it has a good amount of tryptophan. Tryptophan increases the hormone Melatonin I spoke about earlier.

You can also drink some tea before bed but look for caffeine-free Tea like Chamomile Tea. I recently started having a small amount of honey before bed. There has been some research on how honey can stimulate the release of melatonin. Another food I usually have before bed is Almonds.

They are extremely healthy for you and have magnesium and tryptophan, which help with sleep.

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 SUPPLEMENTS THAT HELP WITH DEEP SLEEP

If you’re having trouble sleeping, you’re not alone. About one-third of American adults report difficulty sleeping at least a few times a week.1 While there are many things you can do to improve your sleep, such as creating a bedtime routine and avoiding caffeine and alcohol before bed, supplements can also be helpful.

Here are five supplements that can help you get deep sleep and  restful sleep:

1. Melatonin: Melatonin is a hormone produced by the pineal gland that helps regulate the body’s circadian rhythm (the natural cycle of wakefulness and sleepiness). Studies have shown that melatonin can help improve deep sleep quality and duration.

2. Valerian root: Valerian root is a herb that has been used for centuries to treat insomnia and other sleep disorders. It is thought to work by increasing the amount of gamma-aminobutyric acid (GABA) in the brain, which helps promote relaxation and calmness. Valerian root is a natural sedative that can help you relax and fall into a deep sleep.

3. Magnesium: Magnesium is an essential mineral involved in various bodily functions, including deep sleep. Some studies have shown that magnesium supplementation can improve sleep quality and duration.

4. Lavender: Lavender is a fragrant herb used for centuries to treat insomnia and other sleep disorders. It is thought to work by promoting relaxation and calming the mind.

5. Passionflower: Passionflower is a herb that has been used for centuries to treat insomnia and anxiety. It is thought to work by increasing levels of GABA in the brain and promoting relaxation.

6. L-theanine: L-theanine is an amino acid found in green tea that has been shown to promote relaxation and reduce anxiety levels.12 Studies have shown that L-theanine can improve sleep quality when taken before bedtime.

 

COMBINE SOME OF THESE TIPS WITH A GOOD ENVIRONMENT

It may be hard at first to put all of these tips into play, but you should at least try a few and let me know what happens. Combine some of these tips with a quiet, dark, and cool bedroom before bed, and you will be on your way.

You may want to invest in a fan, or you can download an app with white noise. White noise is a noise that combines sounds of different frequencies.

If you live in a loud city like me, then maybe some earplugs may help.

I hope this helps you better understand what you need to do for better deep sleep. You could write down on a list all these tips I provided and try them for a week and see what happens.

Life can get very stressful and filled with anxiety which is hard to block out. In my experience, I have found a good workout is the best way to wash this anxiety away!

Please comment below if you try any of these tips, and let me know what your thoughts are. Also, if you have any tips that have really worked for you in the past that I have left out in this article, that would be great.

FINAL THOUGHTS ON DEEP SLEEP

Deep sleep is a vital part of a good night’s rest. During deep sleep, our bodies can heal and repair themselves. This is when the hormones that help us grow and develop are released. Deep sleep also helps to boost our immune system and helps us to cope better with stress.

To get deep sleep, it is important to have a regular sleep schedule and to create an environment conducive to sleep. This means avoiding bright lights, noise, and electronic screens before bed. Creating a daily routine that includes winding down for 30 minutes before sleep can also help you to get the deep sleep you need.

Deep sleep is important for overall health and well-being.  The brain waves slow down, and the body relaxes. Deep sleep is when the body regenerates and grows. Deep sleep is also when the body releases human growth hormone (HGH). Deep sleep is essential for good health. Deep sleep helps to:

– Improve concentration and attention span
– Improve memory
– Reduce stress and anxiety
– Boost mood
– Enhance creativity
– Lower blood pressure
– Boost the immune system
– Reduce inflammation
– Slow aging process

Deep sleep is a crucial part of a person’s overall sleep cycle, and it is important to get enough deep sleep every night to feel rested and refreshed the next day. However, some things I mentioned that can interfere with deep sleep and make it more difficult to get the restful sleep that people need.

For example, drinking caffeine before bed can make it harder to fall asleep and reduce the amount of deep sleep a person gets. In addition, watching television or using other electronics in bed can disrupt deep sleep. The bright light from screens can make it harder to fall asleep and cause people to wake up more at night. As a result, it is important to avoid these activities to get the most Deep sleep possible.

Please share with me in the comments if you have any other deep sleep tips or have tried some of these.

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“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

—Michael Jordan