Sleeping well does not only mean sleeping for many hours: it is necessary to ensure quality rest. Among the different sleep phases, deep sleep is the most important for physical and mental recovery. During this stage, the body repairs tissues, strengthens the immune system and consolidates memory.
If you wake up tired every morning, feeling fatigued or lacking concentration, one of the reasons could be that you are not getting enough deep sleep. Factors such as stress, excessive use of screens before bed or poor sleep hygiene can affect this crucial pase.
In this article you’ll find out exactly what the deep sleep phase is, how many hours of sleep you need, and what techniques you can use to improve both your ability to fall asleep and enjoy a restful night’s sleep.
From healthy habits to scientifically backed methods, we show you how to optimise your sleep so you feel rested and energised every morning.
What are the 3 sleep phases and when does deep sleep occur?
Sleep is divided into Non-REM (NREM) and REM phases, each with essential functions for rest.
Within NREM sleep, there are three stages: N1, the transitional phase between wakefulness and sleep; N2, where the body begins to relax and memories are consolidated; and N3, also known as deep sleep, the most restorative stage.
During deep sleep, brain activity decreases, resulting in slow, synchronised waves known as delta waves. The body enters a state of total relaxation, breathing becomes slower and deeper, and there are adjustments in body temperature and blood pressure. It contributes to the body’s repair, strengthens the immune system and plays a key role in memory consolidation.
After NREM sleep comes REM sleep, where brain activity increases, vivid dreams occur and emotions and memory are consolidated.
A complete sleep cycle (NREM + REM) lasts approximately 90 minutes and is repeated several times a night. For a truly restful sleep, it is essential to get enough deep and REM sleep.
How much deep sleep do you need?
An adult needs between 1.5 and 2 hours of deep sleep each night, which represents approximately 15% to 25% of total rest. This time is crucial to allow the body and mind to recover from the day’s activities. If you fail to get at least 1 hour of deep sleep, you are likely to experience fatigue and concentration problems.
Why is deep sleep key to recharging energy?
Deep sleep is the phase in which the body performs fundamental regeneration and repair processes, helping to recharge physical and mental energy. During this stage, several essential processes take place:
- Recharging cellular energy.
During deep sleep, the brain produces and stores ATP, which is the main source of energy for the cells, allowing the body to regain strength for the next day.
- Growth hormone release
The pituitary gland releases growth hormone, which plays a crucial role in the repair of muscle and cellular tissues, promoting physical recovery.
- Elimination of toxins
In this phase, the glymphatic system actively works to eliminate brain ‘waste’ accumulated during the day, which improves memory and may help in the prevention of long-term neurodegenerative diseases.
- Boosting the immune system
The body uses deep sleep to produce more immune cells, which strengthens its defences against viruses, bacteria and other pathogens.
How to improve deep sleep and sleep better?
If you wake up tired despite getting 7-8 hours of sleep, follow these tips to increase deep sleep and recharge your energy every night.
- Keep to a regular bedtime schedule
Your body follows a natural circadian rhythm, which is a 24-hour biological cycle. Going to sleep and waking up at the same time every day, even on weekends, helps synchronise this internal clock. This regularity promotes deeper and more restful sleep, optimising the quality of sleep.
- Create an optimal sleep environment
The environment in which you sleep directly influences the quality of your sleep. To optimise it, make sure you maintain a cool temperature in your bedroom, ideally between 18-20°C. Darkness and silence are also key. In addition, the quality of the mattress and pillow play a key role, as a comfortable mattress and a pillow suited to your posture help prevent pain and promote a restful sleep.
- Avoid screens before bed
The blue light emitted by electronic devices, such as mobile phones, tablets and TVs, blocks the production of melatonin, the hormone responsible for regulating sleep. Not using these devices at least an hour before bedtime helps your body naturally prepare for sleep.
- Watch your diet
What you eat also affects your sleep, so it’s important to choose what and when you eat. Avoid caffeine and alcohol a few hours before bedtime, as they can disrupt sleep. Opt for light dinners and try to eat them at least two hours before bedtime to prevent digestive discomfort. In addition, including foods rich in tryptophan and magnesium such as bananas, almonds, milk or turkey can help you relax your body and stimulate the production of melatonin, favouring a more restful sleep.
- Exercise regularly
Exercising improves overall health, promotes deep sleep and helps reduce stress, all of which are essential for a better night’s rest.
However, avoid working out just before bedtime, as it can activate your body, causing the opposite effect and hindering rest.
Ideally, exercise in the morning or evening to give your body time to relax before bedtime.
- Use natural supplements
Natural supplements can be a great ally to improve sleep quality in a safe and effective way. Substances such as melatonin, valerian, chamomile and magnesium help to relax the body, reduce stress and promote deeper rest.
- Reduce your stress level
Stress is one of the main enemies of restful sleep, as it keeps the mind active and makes it difficult to relax. To reduce stress, incorporate habits such as meditation or yoga into your daily routine, and opt for relaxing supplements if you need extra help managing stress.
When to seek help?
If, despite adopting better habits, you still wake up feeling fatigued, you may be dealing with a sleep disorder, such as sleep apnoea or chronic insomnia. In that case, consulting a sleep specialist will help you get an accurate diagnosis and the right treatment.
Conclusion
Deep sleep is essential for body recovery and energy replenishment. When you don’t get enough time in this phase it is common to feel fatigue, concentration problems and constant exhaustion.
The good news is that, with healthy habits and by following some of these tips, you can optimise the quality of your rest, sleep better and enjoy more energy and well-being in your day-to-day life.
If you feel you need an extra boost of energy, multivitamins can be a good addition to your routine. These supplements provide essential vitamins and minerals that help reduce fatigue, strengthen the immune system and optimise physical and mental performance.
