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Deep Sleep

How to get more deep sleep

Deep sleep supports in short term, long term and overall learning. Addition to this it helps with other critical aspects of our health. So, how to get more deep sleep?

What is deep sleep?

You might have heard that an average adult needs 8 - 9 hours of sleep each day. But, you may or may not feel energetic even after sleeping for the recommended hours. If you wake up feeling tired or groggy, it is a sign that you did not have enough deep sleep. In other words, deep sleep is the quality of sleep you have. More the deep sleep, better the quality of your sleep.

Deep sleep is the stage of sleep when your muscles relax, your breathing slows and your brain waves are at their lowest frequency (delta wave sleep), it is the last phase of Non REM (REM - Rapid Eye Movement) sleep. 

Why is it important to have more deep sleep?

Because, it is the most restorative part of your night. During this time, energy levels of your body recharge, body tissue is repaired, muscles receive more blood supply, and the pituitary gland releases human growth hormone. Also, Glucose metabolism in the brain increases during deep sleep, supporting short-term and long-term memory and overall learning. 

Without enough deep sleep, your brain cannot convert the information processed in to memory and might result in condition like Alzheimer disease, heart disease etc.

Basically, it is essential to have deep sleep to maintain, repair, and revive/refresh your body and brain. 

How much deep sleep should you get?

Required amount of sleep varies with age and so does the deep sleep, spending at least 20% to 25% of the night in deep sleep is good enough.  When you are in deep sleep, you barely move and it will be difficult to wake you up. If you get more deep sleep, you'll toss and turn less and likely feel satisfied with your sleep in the morning. 

The best way to get more deep sleep is to sleep better and more soundly.

How to get more deep sleep?

  1. Create a bed time schedule : Go to bed everyday at the same time and try to wake up everyday at the same time. Sounds difficult, but this is the most efficient way to get more deep sleep. 
  2. Create a bed time ritual : Perform exact same activities before your bedtime to send a message to your brain that you are getting ready for sleep. My personal recommendation is that you keep a "Gratitude Journal". Every night before you go to bed, write down the things you are grateful for, in the journal, be thankful of all the resources and luxuries you currently have. 
  3. Feng Fu : Do Feng Fu atleast twice a day. To know more about Feng Fu read this article.
  4. Don't struggle to sleep, move around : If you are not able to sleep, get out of the bed, don't toss around to try and force yourself to sleep. Rather do some light activities so that you can get tired and feel sleepy. Read books if you may wish or go for a light walk.
  5. Eliminate distractions : DON'T USE MOBILE PHONE in your bedroom, period. I don't even have to mention the reasons, you know why you should not.
  6. Power Nap : If you sleep for 7 hour or less during the night, consider having a power nap in the afternoon.
  7. Avoid drinking calories : Stick to water alone. Avoid caffeine, alcohol, sugar drinks etc.
  8. Early Dinner : Have dinner at least 2 hours prior to your bed time. Eating just before sleeping is not a good idea.
  9. Blue light filter and avoid bright lights : Avoid bright lights in the evening and most of the modern smart phones comes with blue light filter / night filter by default or you can download one. You can also use blue light filter on your computers if you tend to use it for a longer time in the evening (try the one from https://justgetflux.com)
  10. Get Comfy : Get a comfy pillow and mattress. Evaluate your room temperature, too hot or too cold will disturb your sleep


  • Quality more than Quantity.
  • Helps in recovering and rejuvenating your body.
  • Target 20% to 30% of deep sleep every night.
  • Follow the 9 items listed to get more deep sleep.
  • Brandon Pierce says:

    These are good tips for sure.  It’s tough sometimes to keep schedules like this in real life though.  I will give some of these a try, because I surely feel that I don’t get enough deep sleep sometimes.  I hope some of these will work for me.  Thanks for organizing this information in a way that I don’t have to spend hours scouring the net.  That really helps.

  • Chris says:

    It’s quite strange from my point of view really – I tend to find that if I get a really good nights sleep, and sleep for over 8 hours, I feel terrible the following morning, like I’m in reverse when it comes to waking up properly. 

    On the flip side of the coin, if I only get about 6 hours a night through working late – I don’t feel that bad at all in the mornings! 

    Do you have any opinions on this – is a longer sleep considered ‘deep sleep’, and why do I feel so bad after it?

    • Ameen Munaf says:

      Hi Chris.. longer sleep doesnt mean deeper sleep.. quantity doesnt equal quality when it comes to sleep.

      Plan your sleep with 90 mintues per cycle.. if you go to bed at 10pm, set an alarm for 4:30 am or 6:am… give 90 minutes for each sleep cycle.

      90 minutes per sleep cycle… so ur sleep duration should be, 1.5 hour, or 3 hours or 4.5 hours or 6 hours or 7.5 hours…. 

  • Hong says:

    I am glad I came to your post. I get about 9 hours of sleep but sometimes waking up tired. I have heard of deep sleep and the importance of it. But I’ve never really put much thought into it. I had no idea that Without enough deep sleep, our brain can’t convert the information processed into memory and can cause health problems like Alzheimer disease. I am glad you also offered information on how to get more deep sleep. That is very helpful. I will be incorporating some of you tips to get more deep sleep. I will let you know if I see any improvement.Thank you for the information.

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