Many people sleep enough hours, yet still wake up tired. Why is that? It’s because what really matters is the amount of deep sleep we get, not the total amount of sleep. 

In this article, we will discuss the deep sleep stages and how to get more deep sleep to feel rested and rejuvenated.

What is Deep Sleep and Why It Matters

Deep sleep is your body’s repair cycle. This is where the heavy lifting happens to rebuild your bodily systems.

Your brain slows to a crawl, your muscles relax, and your heart rate and breathing slow dramatically. Of all the sleep stages, this is the most important for restoring your bodily functions.

This stage is referred to as slow-wave sleep, stage 3 sleep, or NREM deep sleep.

Deep sleep benefits: Why it matters

When your body enters deep sleep, the result is:

  • Muscle and tissue repair

  • Strengthening of the immune system

  • Growth hormones are released

  • Energy is restored

  • Memories and learning are consolidated for retention

How Much Deep Sleep Do You Need?

When considering how much deep sleep you need, the average adult needs about 10-20% of their total sleep to be spent in deep sleep. This amounts to about 40-110 minutes per night, out of a 7-9-hour sleep cycle. 

As we age, the amount of deep sleep decreases, which is why learning how to get more deep sleep matters for vital bodily repair.

Sleep Cycles and How Deep Sleep Fits In

Our sleep cycle is often described as a wave because we move through the different stages like waves on the ocean. 

Sleep begins with lighter sleep, then we move into deeper sleep. Next comes REM sleep, during which dreaming occurs, and then the cycle begins again.

A typical sleep cycle:

Most sleep cycles last 80-120 minutes, and we typically have 4-6 cycles per night. 

Non-REM (NREM) sleep consists of three stages: Stage 1 is very light sleep, Stage 2 is when your body slows even further, and Stage 3 is deep, slow-wave sleep.

During REM sleep, dreaming increases, brain activity rises, and memory and emotional processing occur.

As the night progresses, deep sleep decreases, and REM sleep lengthens.

It is important to note that deep sleep is often confused with REM sleep; they are different. Deep sleep is when physical recovery occurs, and REM sleep is the phase when vivid dreaming, emotional processing, and memory integration occur.

We need both phases.

Factors That Affect Deep Sleep Quality

Why can we sleep for 8 hours and still be exhausted? This is because deep sleep is inadequate, and there are signs that tell you so, like:

  • Waking exhausted

  • Brain fog

  • Irritability

  • Poor recovery after workouts

  • Feeling wired but tired

  • Increased aches and pains

All of this occurs because we didn’t fully power down into the body’s sleep-repair mode.

What factors reduce deep sleep?

  • Stress and anxiety

  • Alcohol before bed

  • Irregular sleep schedule

  • Sleep apnea

  • Too much light or noise

  • Late intake of caffeine

The state of our nervous system matters. If our bodies are always in alert mode when we should be winding down, we will struggle to enter the sleep stages needed for deep recovery.

How to Get More Deep Sleep Naturally 

The most important thing to remember when trying to get more deep sleep naturally is to remove the things that keep our nervous system from fully relaxing and shutting down.

The good news is that these are all things we can control. The best ways to improve our deep sleep are to change our habits.

1. Stick to a consistent sleep schedule

This is one of the big needle movers, yet most people don’t realize how important it is. Going to bed at different times messes with our circadian rhythm.

Our circadian rhythm is our internal clock that regulates our sleep cycles and the timing of deep sleep. Research shows that regular sleep timing improves sleep quality and the duration of deep sleep.

2. Morning sunlight

Getting light in the morning anchors our circadian rhythm. It affects the timing of our melatonin and cortisol, and it influences sleep later at night. 

Just 10-20 minutes outside in the morning can do wonders to regulate deeper sleep stages later.

3. Get regular exercise, as long as it isn’t too late in the evening

Studies show that regular exercise can increase deep sleep, help you fall asleep faster, and improve the overall quality of your sleep.

Your exercise routine can be as simple as walking, or combining strength training and walking is optimal.

However, too much of a good thing late at night can be detrimental. Intense workouts right before bed can often keep your nervous system overactive.

4. Lower your nervous system before bed

This is one of the most important aspects of getting a good night’s sleep. Your body will not enter deep sleep if it thinks it is under siege. 

This means avoiding doom scrolling on your phone, having stressful conversations before bed, and working late into the night. Stay away from anything that can overstimulate your nervous system.

Your nervous system needs a transition period from your busy day to a more relaxed state in the evening in order to effectively enter the early stages of sleep.

5. Sleep environment

Keep your bedroom cool and dark. Temperature should be 60’-67’ for optimal sleeping and dark, because light suppresses melatonin production.

6. Reduce alcohol

Alcohol is a major sleep disruptor. While you may fall asleep quickly, the quality of sleep isn’t there, especially deep sleep, which causes you to wake more often during the second half of the night.

7. Monitor caffeine intake

Caffeine stays in the body longer than we think. Even afternoon caffeine can hinder deep sleep, sleep efficiency, and your overall recovery.

Deep Sleep Stages: What Helps You Stay Longer in Them

Ways to stay in deep sleep longer:

  • Keep a consistent sleep schedule

  • Reduce stress

  • Keep your bedroom cool and dark

  • Avoid alcohol before bed

  • Avoid late-day caffeine

  • Get regular exercise and sunlight

How YANA Helps You Improve Deep Sleep

Quality sleep is about how deeply your body can truly rest and recover. Yana Sleep products were designed with this purpose in mind. They are crafted to make a difference.

Deep sleep comes easily when your body is supported in all the right places. Perfect spinal alignment and comfort make a difference.

Pressure points relax, muscle tension eases, and your nervous system stops fighting for comfort and settles into recovery mode. This is where Yana Sleep products shine!

Yana products are designed to support the natural shape of our bodies while helping create a calm, comfortable sleep environment that your body needs to achieve deep, restorative sleep.

Deep sleep isn’t about hacks; it’s about giving your body the support it needs to calm the nervous system. The Yana 360’ body pillow and the side sleeper pillow do exactly that.

Everything changes. You wake with more energy, improved focus, a better mood, and fewer body aches.

Explore Yana Sleep products today for deeper, more restorative sleep.