What Is Deep Sleep And Why Is It Necessary?

What Is Deep Sleep And Why Is It Necessary?

You may have heard that individuals need 7 to 9 hours of sleep every night. However, the quality of your sleep is equally important.


What Is Deep Sleep And Why Is It Necessary?

You may have heard that individuals need 7 to 9 hours of sleep every night. However, the quality of your sleep is equally important.

Your body passes through many phases of the sleep cycle while you sleep. For example, deep sleep is the stage of sleep required to feel rejuvenated when you wake up in the morning. Deep sleep, as opposed to rapid eye movement (REM) sleep, occurs when your body and brain waves quiet down.

It’s difficult to get up from a deep slumber, and if you do, you may feel foggy.

Source - Nerdynaut

The Stages Of Sleep

There are two types of sleep: REM sleep and non-REM sleep. The night begins with non-REM sleep, followed by a short phase of REM sleep. The cycle repeats every 90 minutes throughout the night.

Deep sleep happens at the end of non-REM sleep.

Non-REM Sleep

Stage 1 of non-REM sleep lasts many minutes while you transition from being awake to being sleepy.

During Stage 1:

  • During the first stage, your body’s activities, such as pulse, breathing, and eye movements, begin to slow.
  • Your muscles are relaxed, with barely a few twitches.
  • From a wakeful state, your brain waves begin to slow down.

Stage 2 accounts for around 50% of the whole sleep cycle. This is the stage of sleep that you are most likely to fall into during the night.

During Stage 2:

  • During the second stage, your body’s systems continue to calm and relax.
  • Your core body temperature decreases.
  • Your eye movements are halted.
  • Your brain waves are slow, yet there are occasional brief bursts of activity.

Deep sleep is experienced in stages 3 and 4.

During These Stages:

  • Your pulse and respiration become the slowest they’ll ever be when your muscles relax 
  • Your brain waves become the slowest they’ll ever be while you’re sleeping
  • It’s tough to wake up even with loud sounds

Deep sleep is sometimes known as “slow-wave sleep" (SWS) or delta sleep.

The initial stage of deep sleep might last anywhere between 45 and 90 minutes. It is longer in the early part of the night and becomes shorter with each sleep cycle.

REM sleep

Stage 5, or your first stage of REM sleep, starts around 90 minutes after you have passed through the non-REM stages.

  • During this stage, your eyes travel quickly from one side to the other.
  • Dreaming occurs when your brain activity rises to a more awake state.
  • Your heart rate rises to a near-wakeful level.
  • At times, your breathing becomes quicker and even erratic.
  • Your limbs might potentially be paralysed.

The Perks Of Getting A Deep Sleep

During deep sleep, glucose metabolism in the brain rises, boosting short-term and long-term memory as well as overall learning.

Deep sleep is also when the pituitary gland secretes vital hormones, such as the human growth hormone, which promotes bodily growth and development.

Deep sleep also has the following advantages:

  • energy restoration
  • cell regeneration
  • increasing blood supply to muscles
  • promoting growth and repair of tissues and bones
  • strengthening the immune system

What Happens If You Don’t Get Enough Quality Sleep?

Deep sleep is crucial for facilitating you in processing the information you encounter during the day. Without enough of it, the brain is unable to transform this knowledge into memory.

Sleep deprivation has also been connected to the following conditions:

  • Alzheimer’s disease
  • heart disease
  • diabetes
  • stroke

The deep sleep stage is linked to a number of conditions, including:

  • sleepwalking
  • night terrors
  • bedwetting
  • sleep eating

Preferable Deep Sleep You Should Get Daily

You spend around 75% of your night in non-REM sleep and 25% in REM sleep. Deep sleep accounts for around 13 to 23 percent of your entire sleep time.

Deep sleep, on the other hand, declines with age. If you are under the age of 30, you may be able to achieve two hours of deep sleep each night. If you’re above the age of 65, you may only receive a half-hour of deep sleep each night, if at all.

There is no set amount of deep sleep required, although younger individuals may need more since it stimulates growth and development. Older adults still need deep sleep, although a lack of it does not always imply a sleep problem.

How Can You Know How Much Sleep You’re Going To Get?

If you wake up fatigued, it might be because you aren’t receiving enough deep sleep.

Wearable gadgets monitor sleep at home by recording your body’s motions throughout the night. This technology is still in its early stages. While it may aid in the identification of sleep patterns, it may not be an accurate predictor of how much deep sleep you are obtaining.

Your doctor may advise you to undergo a sleep study known as polysomnography (PSG). During this exam, you will sleep in a lab while being monitored by monitors that measure:

  • breathing rate
  • oxygen levels
  • body movements
  • heart rate
  • brain waves

This information may be used by your doctor to determine whether you are entering deep sleep and other stages of sleep during the night.

Sleeping Suggestions

Heat has been shown to increase slow-wave sleep. Taking a hot bath or spending time in a sauna before bed, for example, may help enhance your sleep quality.

A low-carbohydrate diet or the use of some antidepressants may significantly boost deep sleep, however, more study is required in this area.

Getting adequate sleep, in general, may contribute to deeper sleep. 

  • Set a nighttime routine in which you go to bed and wake up at the same time every day.
  • Get a lot of exercise. Working exercise for 20 to 30 minutes each day is a wonderful starting point; just avoid working out in the hours before sleep.
  • Before going to bed, stick to water and other decaffeinated beverages. Caffeine, alcohol, and nicotine may all make it difficult to obtain a decent night’s sleep.
  • Create a nightly ritual, such as reading a book or taking a bath, to help you decompress from the day.
  • Remove any bright lights or loud sounds from your bedroom. Too much TV or computer time might make it tough to unwind.
  • Don’t toss and turn in your bed. Consider getting up and engaging in light activities, such as reading, until you’re exhausted again.
  • If you’ve used your pillows for more than a year and are still having difficulties getting comfortable, consider changing them.

If the aforementioned suggestions do not work, schedule an appointment with your doctor.

Sources

https://www.healthline.com/health/deep-sleep

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