Out of all the different ‘types’ of sleep, deep sleep tends to get the most attention. That’s no surprise – after all, the idea of getting lots of deep sleep just sounds good. But that aside, the amount of deep sleep you get can make a big difference to your overall sleep quality.

Unfortunately, sleep is far from an exact science, so getting more deep sleep isn’t as simple as ticking a few boxes and closing your eyes. However, there are ways to improve your chances of getting a solid amount of deep sleep, many of which are surprisingly simple.

But before we get into that, let’s take a closer look at deep sleep as a whole – including all the amazing things deep sleep does for our minds and bodies. To find out more, we put our burning questions to Sammy Margo, Dreams’ sleep expert. Here’s everything she had to tell us.  

There are four stages or ‘phases’ of sleep. Deep sleep, also known as slow-wave sleep (SWS), is the third stage of the sleep cycle and precedes the all-important rapid eye movement (REM) sleep.

“This is a crucial phase of sleep characterised by slow brainwave activity,” Margo explains. “During this stage, your body experiences physical restoration and repair, and your brain consolidates memories and processes emotions.”

Out of all the sleep stages, deep sleep is the period when it’s most difficult to wake someone up, and you’ll likely feel a bit disorientated if you are woken up during this time. Your body also tends to stay relatively still when you’re in the middle of a deep sleep period.  

As far as sleep stages go, deep sleep is crucial for your overall health and wellbeing. While all the different sleep stages work together to help you feel rested and ready to go, deep sleep is when your body really gets to rest and recover – think of it like the time when your body’s battery is plugged in and recharging.

“Deep sleep plays a vital role in promoting overall health and wellbeing,” Margo says. “It contributes to various essential functions, including tissue repair, muscle growth, immune system support and energy restoration.” 

While cognitive processes take place throughout the sleep cycle, deep sleep is typically responsible for consolidating declarative memories – such as facts and figures you’ve learned throughout the day – as well as emotional regulation.

“A lack of deep sleep can lead to feelings of grogginess, poor concentration and a weakened immune system,” Margo adds. Other signs you might not be getting enough deep sleep include irritability and brain fog. 

While the amount of deep sleep needed varies from person to person, there is a rough way to work out how much deep sleep you need.

“Generally, adults should aim for about 15-25% of their total sleep time in deep sleep,” Margo says. “This translates to roughly one and a half to two hours of deep sleep per night for the average adult who sleeps around 7-9 hours.”

It’s important to remember that there are no definitive guidelines, and the amount of time you need to sleep in general will affect how much deep sleep you need. The amount of sleep and deep sleep you need can also change from night to night depending on how much your body needs to recover. 

On top of fluctuations in your deep sleep needs due to external factors such as exercise and stress, the amount of deep sleep you need also tends to change depending on your age and hormonal fluctuations.

“Generally, children and young adults experience more deep sleep, and this gradually decreases as they get older,” Margo says. “Hormonal changes, such as those experienced during adolescence and menopause, can also impact sleep patterns and the amount of deep sleep maintained.”

It’s for this reason that maintaining healthy sleep habits is important at all stages of your life, Margo adds. “If you’re concerned about your sleep patterns, consult a sleep specialist who can provide personalised guidance.” 

Sleep is one of those things that gets harder to achieve the more you think about it, so don’t worry too much if your sleep tracker says you’re getting sub-optimal amounts of deep sleep. However, taking steps to help your body switch off and relax can make getting more deep sleep easier – and they don’t need to be big, life-altering gestures.

Below are just a few of the simple changes Margo recommends taking if you want to get more deep sleep.

1. Keep a consistent sleep schedule

Our body likes things to be predictable, so keeping a consistent sleep schedule is a great way to help it do its job well and get the deep sleep you need. A consistent sleep schedule can also help to regulate your circadian rhythm, which plays a big role in ensuring your body is able to switch off and wake up at the right times.

“Maintain a regular sleep schedule by going to bed and waking up at the same times every day, even on weekends,” Margo recommends.

2. Create a relaxing bedtime routine

Doing relaxing things before bed can help you switch off and put your body in the right state to be able to relax and recover. “Engage in calming activities before bed such as reading, taking a warm bath or practising relaxation techniques like deep breathing or meditation,” Margo recommends. 

It’s important to note that becoming too obsessed with your bedtime routine can actually make it harder for you to fall asleep, due to the pressure it places on your sleep – so try not to be too strict with your habits and only do things that leave you feeling relaxed and ready for bed.

3. Limit stimulants throughout the day (especially near bedtime)

This one’s kind of obvious, but stimulants such as caffeine and nicotine can interfere with your ability to fall into deep sleep, so try to avoid these – especially close to bedtime.

You should also try to stay away from heavy meals close to bedtime, as the extra digestive effort required to process this food can make it harder for your body to relax and switch off.

4. Exercise regularly

Regular exercise is good for a whole host of reasons, but it’s particularly beneficial if you want to get more deep sleep. According to a 2021 study, exercising vigorously for one hour in the evenings might enhance your slow-wave sleep phase, improving overall sleep quality.

However, if you’re going to exercise at the end of the day, Margo recommends working out several hours before bed to allow your body to wind down. 

5. Create a sleep-friendly environment

To achieve deep wave sleep, you need to pass through the light sleep stage uninterrupted, so you want to make sure your bedroom not only helps you nod off but stay asleep once you’re there.

“Make your bedroom conducive to sleep by keeping it cool, dark and quiet,” Margo recommends. “Consider using blackout curtains and white noise machines if necessary.”

6. Limit your screen time before bed

Improving your overall sleep quality is all about helping your body along the way, and limiting screen time before bed can help to regulate the hormones that help you sleep.

Margo explains: “If you want to get more deep sleep, reduce exposure to screens (phones, tablets, computers and TVs) in the hour before bedtime. The blue light emitted can suppress the production of melatonin, a hormone that regulates sleep.”

7. Manage your stress where possible

High cortisol levels can disrupt the production of melatonin, making it harder for your body to switch off. Managing your stress (where possible) and using techniques to relieve stress when it emerges can stop this from becoming an issue.

Margo recommends using techniques such as mindfulness, yoga or journalling just before bed to help calm your mind and get your body ready for sleep. 

Images: Getty