How to Get More Deep Sleep: Strategies for Achieving Quality Rest

By Mark Bowden | Advice

Mar 15
Top view of a woman having a deep sleep. She is sleeping on her side in a bed with blue pillows and blanket.

Deep, restful sleep is essential for our physical and mental well-being. Without it, we can become tired, irritable, and underperforming in all areas of life – both personally and professionally. Fortunately, there are a number of tips that you can use to ensure that you’re getting the right amount of restful sleep each night.

However, it’s important to note that no two people have the same exact sleeping needs or patterns. Everyone is unique and what works for one person might not be as effective for another. That said, these tips provide some great starting points when it comes to improving your overall quality of sleep. By following these simple steps, you’ll be able to maximize your chances of achieving deep restorative sleep – resulting in better health outcomes throughout your lifetime!

But, before we dive into the ways and causes of a lack of deep sleep, let’s briefly discuss what deep sleep is.

What is deep sleep?

When you sleep, your body goes through different stages. One of these is called deep sleep, and it’s a really important stage because it helps your body and brain rest and repair.

During this stage, your body does a lot of work without you even realizing it. Your brain waves slow down, your breathing becomes slower and deeper, and your muscles relax. This is when your body produces growth hormone, which helps you grow and repair tissue in your body.

Deep sleep also helps your brain process and consolidate memories from the day before. So if you’re studying for a test or learning a new skill, getting enough deep sleep can help you remember what you learned better.

There can be several reasons that can cause a lack of deep sleep. Here are a few:

  1. Stress and Anxiety: If you’re feeling stressed or anxious, it can be difficult to fall asleep and stay asleep. These feelings can keep your brain active, preventing it from entering the deep sleep stage.
  2. Poor Sleep Habits: If you’re not getting enough sleep, or if you’re not maintaining a consistent sleep schedule, it can be harder for your body to get into the deep sleep stage.
  3. Sleep Apnea: Sleep apnea is a sleep disorder where your breathing is interrupted during sleep. This can cause you to wake up frequently throughout the night, preventing your body from getting into the deep sleep stage.
  4. Medications: Certain medications, such as antidepressants or beta-blockers, can affect your sleep and prevent you from getting enough deep sleep.
  5. Caffeine and Alcohol: Consuming caffeine or alcohol close to bedtime can disrupt your sleep and prevent your body from getting into the deep sleep stage.
  6. Environmental Factors: External factors such as noise, light, or an uncomfortable sleeping environment can also make it difficult for your body to get into the deep sleep stage.

Benefits of Deep Sleep

Now that we know the causes of a lack of deep sleep, let’s discuss some benefits of it:

  1. Physical Restoration: Deep sleep is essential for the restoration and repair of tissues, including muscles and bones. During this stage, the body releases growth hormone, which promotes tissue repair and regeneration.
  2. Mental Restoration: It also plays a crucial role in mental restoration. During this stage, the brain consolidates memories and learning, which can improve cognitive function and creativity.
  3. Immune System Support: Deep sleep is critical for the functioning of the immune system. During this stage, the body produces cytokines, which are proteins that help fight off infection, inflammation, and stress.
  4. Hormone Regulation: Deep sleep is essential for regulating hormones in the body. During this stage, the body produces less cortisol, a hormone that is associated with stress, and more melatonin, a hormone that promotes relaxation and sleep.
  5. Mood Enhancement: It can also have a positive impact on mood. Research has shown that individuals who get adequate deep sleep are less likely to experience mood disorders such as depression and anxiety.
  6. Improved Physical Performance: Deep sleep is critical for physical performance, including strength, endurance, and reaction time. Studies have shown that athletes who get adequate deep sleep perform better than those who do not.

How to increase deep sleep

As mentioned, deep sleep, in particular, has a range of benefits, from improved mental clarity and cognitive performance to better overall physical health.

To achieve these benefits, it is important to understand how to increase deep sleep by considering the following steps:

1. Establishing A Consistent Sleep Schedule

Creating a consistent sleep schedule is an essential step in optimizing your deep sleep. When you go to bed and wake up at the same time every day, your body’s natural circadian rhythm learns when it should be sleeping and when it should be awake. This helps maintain both the quality and quantity of sleep.

To start developing a consistent sleep schedule, use ‘sleep restriction’. Sleep restriction means limiting yourself to between 7-9 hours of total minutes of sleep each night. Once you have determined what works best for you within this range (most people find 8 hours works well), stick with it! Over time, your body will adjust to the new routine on its own.

Lady sleeping with alarm clock on focus


2. Creating A Relaxing Bedtime Routine

Creating a relaxing bedtime routine is essential for setting up your body and mind to enter into deep, restful sleep. Research shows that performing activities like stretching before going to sleep can help you wind down from the day’s stressors and transition easier into deep sleep mode. Additionally, aerobic exercise at least one hour prior to bedtime helps lower core body temperature which supports an easy transition into deeper levels of sleep more quickly.

3. Avoiding Stimulants Before Bedtime

Stimulants can affect your sleep quality negatively by increasing the amount of time it takes for you to fall asleep, reducing the length of deep sleep stages, and causing sleep inertia upon waking up. Additionally, stimulants cause racing thoughts which make it difficult to switch off your mind before sleeping. To ensure a restful night’s sleep, limit yourself from consuming any form of stimulating substances several hours before going to bed.

Mindchart showing the worst food to eat before bedtime

4. Creating A Comfortable Sleep Environment

Creating a comfortable sleep environment is essential for getting deep, restorative sleep. Start by ensuring your bedroom is dark with no bright lights or electronics that can disturb your sleep. Block out any outside noise with sound machines or white noise makers; you may also find an eye mask helps to block out light and promote delta waves associated with deep sleep. Make sure the temperature of your room isn’t too hot or cold so you can stay comfortably relaxed while falling asleep faster. All these small adjustments will help create the perfect environment conducive to high-quality slumber.

Also, be mindful of exposure to blue light at night time. Blue lights emitted from screens such as TVs, laptops and smartphones have been known to disrupt our circadian rhythm significantly due to their high energy output. This makes it more difficult to obtain good quality sleep when using these devices shortly before bedtime. For optimal sleep health overall, try switching off all electronic devices an hour or two prior to your designated sleep time each day.

5. Getting Regular Exercise

Regular exercise is an essential part of achieving deep sleep. Physical activity helps to regulate sleep stages, heart rate, and body temperature. Studies have shown that people who engage in regular physical activity tend to fall asleep faster and stay asleep for longer periods of time than those who don’t practice any form of physical activity. It can also regularly can help reduce blood pressure which has been linked to improved sleep quality.

Engaging in physical activities such as brisk walking or yoga not only increases your energy levels during the day but also promotes relaxation at night when it’s time to go to bed. Exercise releases endorphins which are hormones responsible for improving moods and making us feel more relaxed after a workout session.

Lady with headphone on while walking outdoors for brisk walking

6. Managing Stress Levels

Stress has been known to disrupt our sleep patterns, leading to a decrease in the quality of sleep. It can also cause an increase in our heart rate and blood flow, which affects nerve cells – resulting in a disruption of deep sleep stages. To combat this effect, it is important to manage stress levels throughout the day. Taking time out for yourself allows you to relax your mind and body, providing much-needed relief from any tension that may have built up during the day.

7. Avoiding Late-Night Eating

It’s important to avoid late-night eating in order to achieve a night of more restful and deep sleep. Eating too close to bedtime can disrupt the body’s natural sleep schedule, affecting blood supply and core temperature. This makes it difficult for the pituitary gland to secrete growth hormones which are essential for restoring cells during slumber. By avoiding eating before bed, you will help ensure your quality of sleep is not compromised by an influx of food or drink at night time.

Woman is looking for food in refrigerator at night. One way to stick to this rule without feeling deprived is by consuming smaller portions throughout the day. Our bodies need fuel in order to function optimally and when energy levels dip we often crave sugary snacks that can make us feel alert right before going to bed – but these provide little nutritional value and will ultimately lead to poor quality sleep. Make sure you’re getting enough protein and vegetables during meals so that you won’t be tempted by unhealthy snacks as the evening approaches. And if hunger pangs do arise later on, opt for a light snack such as yogurt or nuts instead of something laden with sugar or caffeine.

8. Trying Relaxation Techniques

Trying relaxation techniques is an effective way to promote deeper sleep. Breathing slowly and deeply can help you reach a stage of sleep that encourages quality rest. Taking a warm bath or shower before bedtime helps relax your body, making it easier for you to drift off into slumber. Establishing consistent sleep habits like avoiding electronic devices at least one hour before sleeping time, can also ensure a better quality of shut-eye.

Practicing relaxation techniques before bedtime helps reduce anxiety and stress levels so that you can get a better night’s rest. This will aid in getting the recommended 7-8 hours of sleep per night necessary for optimal health.

Mark Bowden Guided Relaxation Hypnosis

9. Using Hypnosis To Enhance Sleep Quality

Hypnosis can be a powerful tool to help individuals achieve deeper, more restful sleep. In fact, a study conducted by a team of Swiss researchers has shown that audio hypnosis can lead to a night of better sleep.

Hypnotherapy as a treatment for sleep problems also appears to be a promising option with limited evidence of any negative outcomes.

In order to use hypnosis to enhance your own quality of sleep, here are some tips:

1. Find a qualified hypnotist who specializes in aiding people with their sleeping habits or patterns.

2. Incorporate deep breathing exercises prior to beginning any session; this allows you to become relaxed and better able to accept suggestions while under hypnosis.

3. Utilize visualization techniques while listening to recordings specifically designed for improving the quality and quantity of sleep; these recordings should focus on reinforcing healthy circadian rhythms and suggest ideas that promote deeper overall sleep levels.

4. Speak with your doctor if you feel like you’re not getting enough restorative sleep even after using various methods including hypnosis; they may be able to diagnose underlying medical issues related to poor sleeping habits or prescribe medication tailored towards addressing your specific needs.

By utilizing hypnosis along with other helpful techniques such as relaxation methods, proper nutrition, physical activity, and avoiding stimulants close to bedtime, one can begin experiencing improved levels of restful sleep leading to better overall health outcomes over time.


Deep sleep plays an essential role in our overall health and well-being. It’s important to establish healthy habits to ensure we are getting the restful, restorative sleep that is necessary for optimal functioning during the day. By following these tips, you can create an environment conducive to deep sleep and improve your quality of life.

At the end of the day, it’s all about finding what works best for you and sticking with it consistently until it becomes second nature. With dedication and effort, anyone can achieve deeper sleep and enjoy its many benefits!



Does snoring mean deep sleep?

No, snoring does not necessarily mean deep sleep.

When a person snores, it is a sign that their upper airway is blocked, which is restricting the airflow. This can make it difficult for the person to get enough oxygen, which can lead to shallow sleep. In order to get deep, restful sleep, a person needs to have an unobstructed airway.

In fact, snoring can be a sign of sleep apnea, a condition that causes the person to stop breathing for brief periods during sleep. This can also disrupt their sleep and prevent them from getting the deep sleep their bodies need.

How many hours of deep sleep do you need?

Adults need 7-9 hours of sleep each night, and of that, you should aim for around 1.5-2 hours of deep sleep or around 13 to 23 percent of your overall sleep.

Sleep needs vary by age. Older people require less deep sleep, but it’s still essential. There’s no absolute requirement on how much deep sleep your body needs, but it helps young people grow and develop.

How much deep sleep do you need by age?

Category Hours of Deep Sleep Needed
Adults (18 and above) 1.5 to 1.8 hours
Teenagers (12-18 years old) 1.7 to 2 hours
1-12 years old 2 to 2.8 hours
Newborn babies 2.4 to 3.6 hours


Is dreaming deep sleep?

Yes, dreaming is a normal part of deep sleep. It occurs during the REM (Rapid Eye Movement) stage of sleep, which is the deepest part of the sleep cycle. Dreams can help us process emotions, memories, and thoughts, so they can be helpful in determining how well a person is sleeping.