How much deep sleep you really need
“Sleep scent diffusers”, machines producing white noise, headphones playing specially created “pink noise” designed to aid in deep sleep.
Despite all this, many of us are still not getting sufficient sleep. A recent survey by the Sleep Charity found that approximately forty-three per cent of UK adults receive less than the recommended seven to nine hours of sleep annually. Furthermore, one in every ten adults in the country sleeps for only four hours or less each night.
We understand that deep sleep is especially critical for the brain and body's restorative functions – it's the sleep that leaves us feeling refreshed when we wake up. What occurs during deep sleep, what impacts do we experience when we don't get enough of it, and how can we increase our deep sleep duration?
- What is deep sleep?
- What's the significance of sleep in our daily lives?
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Establishing a Regular Sleep Routine
Sleep is essential for both physical and mental health. Winding down before bed can give you the best possible opportunity to fall asleep easily. Whether you're an early bird or a night owl, having a consistent sleep schedule can regulate your body's internal clock and improve the quality of your sleep.
Here are some steps to help you achieve a regular sleep pattern:
1. Plan your day and schedule your activities so that you can wind down in the evening.
"Go to bed by 11 pm," as suggested by sleep specialists.
2. Keep your bedroom a sleep haven by ensuring it is dark, quiet, and at a comfortable temperature.
3. Engage in relaxing activities before bed, such as reading or taking a warm bath.
4. Avoid stimulating activities and electronic devices, especially in the hour leading up to bedtime.
5. Authorised sleep experts recommend aiming for seven to nine hours of sleep per night.
Establishing a consistent sleep routine requires patience and discipline, but it can be achieved with time and effort. Listen to your body and make adjustments to your routine as needed. By prioritising your sleep, you can improve the quality of your life and increase your productivity. - Tips for sleeping well
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Sleep myths busted: what you think you know
1. "A good night's sleep is 8 hours long." Not true! People need different amounts of sleep based on their age, lifestyle and other factors.
A night of poor quality sleep can leave you feeling tired, even if you've had what you think is a full night's sleep.
What is deep sleep?
It is during the most intense and complicated dreams, and it's the point at which we normally wake up.
During REM sleep, our brain waves are similar to those of being awake. Following REM sleep, we transition through three stages of non-REM sleep. The most profound stage is stage three, where brain activity slows down to produce long, slow waves. This is characterised by all neurons firing concurrently.
Deep sleep, also referred to as slow-wave sleep (SWS), is the stage at which we are at our least conscious. Waking during this phase can leave us feeling somewhat bewildered. Typically, we spend a greater amount of time in this stage during our initial sleep cycle, with the duration reducing with each successive cycle throughout the night.
What's the significance of sleep?
Fundamental physiological processes take place right across our biology while we sleep. It's at this time that our body gets rid of harmful substances that accumulate throughout the day, mends damaged tissues, re-establishes metabolic processes, regulates hormones and readjusts energy levels.
Researchers are unable to pin down a specific link between certain activities and particular stages of sleep, although some functions appear to be crucial. As it turns out, deep sleep is given a priority by our bodies. "If a person is deliberately deprived of deep sleep, they will compensate the next night by having more deep sleep, as they'll bypass the stages one and two and reach deep sleep quickly for a longer duration," explains Professor Foster. "This suggests that the brain is seeking a certain quantity of deep sleep, and it must, therefore, hold significant importance."
Further studies indicate that sleep plays a crucial role in memory consolidation. "Individuals denied deep sleep will experience severely impaired memory," Prof Foster explains. "It's not merely essential for retaining facts."
During deep sleep, our brain is primarily engaged in processing the day's information, effectively filtering and consolidating all the new experiences and data we've taken in during the day, as if it's "parked" our minds for future recall.
Deep sleep plays a vital role in anchoring non-emotional factual memories, and results in intellectual breakthroughs, which is why the phrase "I'll sleep on it" has become a way of saying that we need time to think things over.
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Experts reckon getting enough sleep can have a positive effect on insulin regulation. "We've found that universally reduced sleep leads to reduced insulin sensitivity, but research suggests there's also a direct connection between quality sleep, specifically deep sleep, and insulin sensitivity," says Dr Browning.
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"It seems that deep sleep plays a crucial role in the operation of the brain's waste removal system, often referred to as the glymphatic system, which eliminates the waste products generated by the brain," states Dr Allie Hare, a consultant sleep specialist at Royal Brompton Hospital and The Sleep Specialist.
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"Individuals experiencing conditions such as sleep apnea, sleepwalking, or periodic limb movements in sleep are more prone to suffering from a significant sleep deprivation," notes Dr Browning.
It's not the stage of sleep that we find easiest to wake from – a snoring partner or morning light often disrupts light sleep, rather than deep sleep. A new-born baby, for example, is more likely to wake its parent from deep sleep. Frequent interruptions during the first half of the night tend to have the most disturbing effect, as it's at this point that we usually get the most deep sleep.
Markers of chronic sleep inadequacy are evident in individuals who consistently experience such symptoms as:
1. Drowsiness and fatigue persisting throughout the day.
2. Increased irritation and temper outbursts.
3. Difficulty concentrating and remaining focused.
4. A diminished sense of vitality.
5. Instability in mood, displayed by feelings of anxiety, depression, and mood swings.
"If sleep is persistently restricted, it can lead to a breakdown in the brain's ability to regulate emotions, resulting in an unpredictable emotional state."
- Waking up feeling groggy, lethargic and not feeling properly rested.
- Forgetfulness
- Cognitive difficulties and problems with learning.
- Feeling pangs of hunger regularly and not feeling satisfied after eating.
- Desiring sweet treats with lots of calories to consume.
- Craving caffeine
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Improve the Quality of Your Deep Sleep
Are you struggling to get quality sleep? Finding it difficult to stay asleep throughout the night? Discover some helpful tips to enhance your deep sleep experience.
1. Maintain a Consistent Sleep Schedule: Establish a sleep routine, retiring to bed and waking up at the same time each day, including weekends. This helps your body's internal clock, making it easier to fall asleep and stay asleep.
As you establish your sleep schedule, try to relax in the evening by winding down with a warm bath, meditation, or a calm activity. This unwinds your mind and body, setting you up for a restful night's sleep.
2. **Use Light Therapy**: Exposure to natural light helps regulate your body's internal clock and improves the quality of your sleep. Spend time outdoors in the morning, or simply open your curtains to let sunlight in.
3. **Optimise Your Bedroom Environment**: Create a sleep-conducive environment by keeping your bedroom quiet, dark, and cool. Invest in blackout curtains, earplugs, or a white noise machine if necessary.
4. **Limit Exposure to Screens Before Bed**: The blue light emitted from smartphones, tablets, and laptops can disrupt your sleep patterns. Try reading a book or listening to soothing music instead to help you relax before bed.
5. **Exercise Regularly**: Regular physical activity can improve sleep quality, but avoid vigorous exercise within a few hours of bedtime.
6. **Avoid Stimulating Activities Before Bed**: Steer clear of stimulating activities like watching exciting movies, engaging in heated conversations, or working on complex puzzles before bedtime, as they can interfere with your ability to fall asleep.
By following these tips, you can substantially enhance the quality of your deep sleep and wake up feeling refreshed and revitalised.
"We don't have much control over our sleep patterns, but researchers have experimented with techniques to enhance deeper sleep," comments Professor Foster. One such method was the use of sound stimulation and 'pink noise', which syncs sound frequencies with the brain waves of older adults during sleep, and appears to boost deep sleep and memory retention.
Unfortunately, this has led to the discontinuation of pink noise headphones, which can no longer be purchased. "It's a bit of a grey area, to be honest," says Foster. "The only way to enhance deep sleep is to improve overall sleep quality."
This is the most sensible approach as all stages of sleep are significant for physical and mental wellbeing – REM sleep, for instance, is crucial for dealing with emotions. Nonetheless, prioritising going to bed on time and minimising wakefulness during the initial half of the night's sleep will notably enhance the quality of deep sleep.
Achieving a Standardised Sleep Routine
Creating a streamlined sleep schedule is essential for a restful night's sleep. Establishing a bedtime routine can be beneficial in regulating your sleep patterns.
Here are some recommendations to promote a consistent sleep schedule:
1. Set your bedtime and wake-up time to the same time each day, including weekends.
2. Gradually adjust your bedtime and wake-up times in line with the changing daylight hours.
3. Develop a calming and relaxing pre-sleep routine, such as reading or a warm bath.
The first and most crucial thing to do is allocate an adequate amount of sleeping time," Dr Browning advises. "The established guidelines suggest sleeping for seven to nine hours and, simply put, you can't get adequate sleep if you're not in bed for this duration.
A stable sleep/wake cycle is crucial in synchronising the two processes which regulate our sleep - the body's circadian rhythm, which responds to day and night, and our natural sleep pressure.
Plan out a routine that includes the right amount of rest to keep you feeling refreshed and at your best. "The amount of sleep each person needs and the times when they get it can differ significantly, depending on various factors, such as their genetic makeup and age," Foster notes.
People are awake for between six to 10 hours, with roughly one in 10 being 'early risers', who like to wake up early and go to bed early, and one in four being 'night owls', who prefer to go to bed later and sleep in; the majority of people fall somewhere in between.
Once you've identified a bedtime/waking schedule that suits you, stick to it for a minimum of five nights a week.
Tips for sleeping well
You might enjoy taking a warm bath (unless you're in the midst of a heatwave).
Dr Browning recommends trying a warm bath about an hour before you wish to go to sleep. "As we approach sleep time, our core body temperature decreases by around one degree, he notes. Heating our body temperature artificially in the bath ensures that when we get out and start naturally cooling down, our body gets the signal that sleep is approaching."
Sleeping with room temperature can affect sleep quality. “Make sure your bedroom stays relatively cool once you get into bed.”
Ensure your bedroom is peaceful and dark in the hours leading up to sleep.
If you need a peaceful environment to help you wake up less often, double glazing is a good idea," Dr Browning says. "Alternatively, if there's a lot of background noise disturbing your sleep, you might find it helpful to invest in a white noise machine, which creates a constant, soothing sound that cancels out other noises.
Devise a wind-down time
The notion that viewing a screen before bed is always a bad idea has been somewhat exaggerated," says Dr Browning. "The main thing is that if you do use technology, it should be something that leaves you feeling relaxed and calm, and you won't find it hard to switch off from.
Exercise during the day
Research has demonstrated that physical activity helps users to fall asleep more swiftly and reduce nocturnal awakenings," says Browning, "although there are also findings indicating that moderate aerobic exercise enhances the quality of deep sleep as well."
We aren't entirely sure how or why exercise influences sleep, despite numerous theories - some of which involve its effect on body temperature and emotional state. Research has shown that older adults aged 60–85, who engaged in 45 minutes of formal aerobic exercise three times a week, experienced improved deep sleep.
Just being outside in the morning is a simple change that can also improve your sleep. "Most of us can benefit from getting as much morning sunlight as we can, as it can synchronise our internal body clocks, which means we feel tired earlier," notes Professor Foster. "An earlier bedtime - if you find yourself tired enough to get some rest - can help you get a better quality sleep.
The more you worry, the less you'll sleep properly.
We can anticipate that we'll experience reduced sleep as we age, with a notable decrease in deep sleep," explains Professor Foster. "The exact reason for this isn't known, but I propose that our requirement for it diminishes with age.
When you're young, you have a multitude of experiences to absorb and store in your memory. As you mature, you're likely living in a very familiar environment. You've lived through it all before, so to speak. If you maintain good sleeping habits, you should be able to cope effectively the following day, and your moods should remain stable, even if you wake up during the night. There's no cause for concern; just accept the sleep you're getting.
Myths about deep sleep.
**Myth 1: Getting less sleep is better than none**
It is often suggested that a bit of sleep is better than none, especially in a crisis situation. However, research indicates that lack of sleep strongly affects our performance and judgment. In a crisis situation, alertness, creativity and problem-solving abilities are more essential, so even a bit of sleep can be detrimental.
**Myth 2: Snoring means you are a heavy sleeper**
When people wake up with heavy snoring, they often feel refreshed, so they assume that they get sufficient sleep. However, this is a myth. Snoring indicates that you are not getting deep enough sleep. A good night's sleep may enable you to wake up feeling refreshed, but this may not be deep sleep.
Your sleep monitor has kept a detailed record.
These sleep apps that tell you how well you sleep can't be trusted," says Professor Foster. "They work by tracking things like your movements and heart rate, but their accuracy is not very good when compared to proper sleep tests.
An hour of rest before midnight is worth twice as valuable as one after it.
This notion does hold some truth as we do tend to get the majority of our deep sleep during our first half of slumber. “However, deep sleep occurs more frequently at the beginning of each sleep cycle,” Dr Browning observes. Nonetheless, it's not as though our circadian rhythms are irrelevant in regulating our sleep quality, as optimal sleep timing does align with the light-dark cycle. What's crucial is establishing a consistent bedtime routine that suits your personal needs.
This 'shining' display is a wee box that's dispelling a fine slumber!
We've been informed that blue light from screens prevents us from falling asleep at night. "A mounting volume of evidence suggests this theory has been exaggerated," says Dr Browning.
A recent study discovered that exposure to bright screens prior to bedtime can lead to a maximum delay in falling asleep of nearly 10 minutes.
Consuming alcohol or taking sedatives can lead you straight into a deep and often troubled sleep.
It may seem this way, predominantly during the night, as there can be issues waking from it, and problems occur in the latter stages, interfering with restorative sleep which typically begins to break up in the final half of the night.
While using alcohol or sedatives can improve sleep duration, they can still substantially lower the quality of deep sleep. “If you use them, you're really hindering the process of getting memories locked in and making sense of what's happened,” says Professor Foster. “The benefits of deep sleep – like finding solutions to issues and recalling things – are severely reduced”.
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