At Letto, we are keenly aware of the importance of deep sleep for overall health and well-being. Deep sleep is essential for so many things in life. Unfortunately, many Australians struggle with getting quality deep sleep and suffer from a multitude of sleep disorders to maintain their health.
It doesn’t have to be this way. Many factors are within our control that can genuinely enhance the quality and duration of deep sleep. And when it comes to improving deep sleep, Letto has got you covered.
This comprehensive guide will discuss everything from creating the best sleep environment to incorporating relaxation techniques and using Letto products to optimise your deep sleep.
So, let’s dive in and learn how to get more deep sleep with Letto.
Benefits of Deep Sleep
Before we get into some tips for improving our deep sleep, let’s take a moment to understand why quality deep sleep is so important. Deep sleep, also called slow-wave sleep (SWS) or stage 3 NREM sleep (Non-rapid eye movement), is the third stage of the sleep cycle and usually happens during the first half of the night.
Your full sleep cycle consists of four stages, and deep sleep is the most restorative of them all. Stage 1 is light sleep when you’re just starting to doze off, stage 2 is a slightly deeper sleep where your brain produces sleep spindles and K-complexes to help keep you asleep. Stage 3 deep sleep is followed by stage 4 REM (rapid eye movement) sleep, this is when you start to dream.
Typically deep sleep lasts for about 20-25% of your total sleep time, but this percentage can vary from person to person. During deep sleep, our body and brain waves slow down to work hard to repair and restore itself physically, mentally, and emotionally.
Here are some key benefits of getting enough deep sleep.
Improved memory and learning
Deep sleep is essential for consolidating memories and enhancing learning. It helps transform the information we acquire during the day into long-term memories, setting us up for success!
Enhanced physical performance
During deep sleep, our bodies produce a human growth hormone, crucial for muscle repair and growth. This stage also promotes tissue regeneration and cell renewal, helping you perform at your best. If you’re working out, and hitting the gym but aren’t seeing results, insufficient sleep can be one of the main reasons.
Boosted immune system
Quality deep sleep enhances our immune response by producing infection-fighting cytokines and other immune cells. Prioritising deep sleep can strengthen your immune system and keep you healthy.
Mood regulation
Deep sleep plays a key role in emotional balance, allowing your brain to process daily experiences and emotions. Without enough deep sleep, irritability and mood swings can arise, so we want to aim for those restorative nights.
Restored energy
As the most restorative stage in the sleep cycle, deep sleep ensures you wake up refreshed and energised, ready to tackle the day ahead.
We all know what it feels like to take forever to fall asleep and then wake up after a night of tossing and turning, and while that’s inevitable at times, Letto wants to help reduce those restless nights and improve your overall sleep quality. So here are some of our best tips on how to get more deep sleep.
8 Tips for how to get more deep sleep
Of course, everyone wants deep sleep, but how can you actually get that better sleep we all crave? Achieving deeper sleep involves a combination of healthy sleep habits, lifestyle adjustments, and environmental considerations. And while we all want that magical cure-all solution, the key is consistency and finding what works best for you.
1. A Routine Sleep Schedule
Establishing a consistent sleep schedule by going to bed and waking up at the same time each day can help regulate your body’s internal clock and improve your sleep patterns.
It’s essential that even on days when you want to sleep in you stick within 30 minutes of your usual sleep and wake times to ensure your body’s sleep-wake cycle is on track. This way, you are training your body to recognise when it’s time for deep sleep night after night.
2. The Ideal Sleep Environment
Creating the ideal sleep environment—dark, cool, and quiet—can significantly enhance how much deep sleep you’re getting.
You want to ensure that your bedding and sheets are light, breathable, and comfortable and that your bedroom is free from any distractions or sources of light. Consider using blackout curtains or a white noise machine to really set up your space for a night of undisturbed sleep.
For the temperature, experts recommend keeping your bedroom between 15-19°C as this is the optimal range for deep sleep.
3. Screen Time
One of the biggest factors that has become increasingly prevalent in our modern society is the use of technology before bed. The blue light emitted from electronic devices can suppress melatonin production, making it harder for us to fall asleep and enter deep sleep stages.
We recommend avoiding screens at least an hour before bedtime or using blue light filters on your devices. Get back to the olden days of chunky, ringing alarm clocks and try keeping your devices out of the bedroom altogether, I promise you can do it!
4. Relaxation exercises
Going from 100 to 0 is not an easy task, especially for those with high-stress jobs or busy lives. Incorporating relaxation exercises before bedtime can help calm the mind and body, making it easier to fall asleep.
Some helpful techniques include deep breathing, progressive muscle relaxation, and meditation. These activities can be done in bed or even earlier in the evening to prepare your body for a restful night’s sleep.
5. Quality Mattress & Pillows
What you’re sleeping on can be a game changer when it comes to getting a good night’s sleep. We know how important it is to get into that deep rem sleep we all crave. That’s why investing in a supportive and comfortable mattress and pillows can help alleviate any aches and pains that may be keeping you up at night.
A Letto bed is an electric adjustable bed that combines the best of both Australian and Italian technology giving you the optimal sleep experience. You’ll have your choice between medium-firm, and medium-soft, both designed to provide the right amount of support for your body’s needs.
Letto pillows are also made with high-quality memory foam that supports your head and neck to maintain the alignment of your spine, reducing any strain on your body while you sleep.
6. Diet and Deep Sleep
Bedtime eating habits are one of the most overlooked factors when it comes to sleep deprivation. Consuming heavy meals before bed can disrupt our body’s natural sleep cycle and lead to discomfort or even heartburn, causing you to have a less deep sleep.
To sleep deeper you’ll want to eat foods that are high in tryptophan, magnesium, and calcium when it’s close to bedtime as these have been shown to promote deep sleep. Some examples include turkey, almonds, bananas, and dairy products. Recently, tart cherry juice has also gained popularity for its sleepy time benefits due to its natural melatonin content.
7. Caffeine and Alcohol
In addition to food choices, being mindful of when you consume caffeine and alcohol is also important for proper sleep hygiene. Caffeine should be avoided at least 6 hours before bedtime as it is a stimulant that can interfere with falling asleep.
While alcohol may initially make you feel drowsy, it can prevent you from reaching all 3 stages of sleep. So even though you might have slept 8 hours, you won’t feel as rested since your body never entered into that restorative deep sleep state.
8. Physical Activity and Sleep Quality
These days we wake up to look at a little screen, go to work, and sit in front of a big screen, only to come home and watch more screens. It’s no wonder many of us struggle with getting quality sleep. We have to get up and do something physically active.
Exercise is a proven way to improve sleep quality, with studies showing that those who engage in regular physical activity are more likely to experience deep sleep.
But it’s not just about going to the gym and lifting weights. Any form of moderate exercise can be beneficial for improving sleep. Whether it’s walking, swimming, or playing a sport you enjoy, getting your body moving can help you relax and prepare for a good night’s rest.
When to Seek Professional Help
Okay, so you’ve set your house to 18 degrees, cut back on caffeine, and have been doing your neighbourhood mental health walks. But you’re still struggling with how to get more deep sleep.
It may be time to seek professional help. A sleep specialist can work with you to identify any underlying issues that may be interfering with your sleep, such as sleep apnea or restless leg syndrome. They may also provide guidance on creating a personalized plan for you or prescribing you sleep medicine.
Letto is here to help you get the deepest sleep of your life
There is truly no better feeling than waking up in crisp sheets with the first light of the morning, feeling refreshed and rejuvenated. By implementing these tips for getting more deep sleep into your routine, you can increase your chances of experiencing this feeling every day.
Letto will make sure that happens, our beds are proven to enhance your sleep experience by improving circulation in your legs and feet, providing relief from back pain and spinal pressure, preventing acid reflux and heartburn, stopping snoring and sleep apnea, and reducing joint pain and arthritis. All of this combined with a few lifestyle changes, and you’ll be on your way to a better night’s sleep.
Explore our collection of memory foam pillows, premium linen sheets, and adjustable mattresses to take the first step toward your best sleep yet.