How to get more deep sleep?

Do you feel physically and mentally exhausted, even when you're getting enough sleep? That feeling of not having slept a wink all night can't go away? You may be lacking deep sleep . Here's some information to understand the benefits of deep sleep and how to strengthen your sleep cycles .

Why is deep sleep essential?

Deep sleep , also known as slow-wave sleep , plays a vital role in our overall well-being. This is when our bodies recover and repair themselves, both physically and mentally. Unlike other stages of the sleep cycle , deep sleep is characterized by high-amplitude slow brain waves, known as delta waves, which indicate minimal brain activity. Going through the deep sleep stage is crucial for muscle recovery, memory consolidation, and hormonal regulation.

When we are in deep sleep, our body completely relaxes. Muscles loosen, breathing becomes regular and deep, and our heart rate slows. It is also during this time that the immune system is strengthened, helping to fight off infections and diseases.

Other benefits of deep sleep include:

• Cell regeneration and tissue repair
• Stress reduction and improved mental health
• The development of decision-making skills.

What factors impact our deep sleep?

In healthy adults, deep sleep accounts for about 25% of total sleep time, or about 2 hours per night . However, this proportion can vary between individuals and change over the course of a lifetime.

Several factors can influence the quantity and quality of deep sleep, including:

• Age :

Deep sleep decreases with age, which may be due to changes in sleep structure and lifestyle habits.

• Lifestyle habits:

A balanced diet, regular physical activity and good sleep hygiene promote deep, quality sleep.

• Stress :

It can disrupt deep sleep by increasing sympathetic nervous system activity and promoting mental hyperactivity.

• Sleep disorders :

Disorders such as sleep apnea , restless legs syndrome , and insomnia can disrupt deep sleep and lead to poor sleep quality.

Understanding these elements helps us recognize the importance of deep sleep and take steps to improve it.

How to get deep sleep

Limit screen exposure before bedtime

Screens (computers, smartphones, televisions) emit blue light, which disrupts the production of melatonin, the sleep hormone . The presence of this light hinders the natural synthesis of melatonin, making it harder to fall asleep and altering the quality of deep sleep.

It is therefore advisable to avoid screen time for at least 1 to 2 hours before going to bed. During this screen-free period, the brain prepares for sleep by reducing its exposure to artificial light stimuli that can disrupt itsnormal circadian rhythm . It is best to favor options such as reading a book, meditating, or listening to relaxing music to promote relaxation and the transition to deep sleep.

Practice relaxation and meditation

Techniques such as abdominal breathing, meditation, or self-hypnosis can facilitate falling asleep and improve the quality of deep sleep. By reducing stress and anxiety, these practices allow for better physical and mental relaxation, thus promoting more restful sleep.

It is recommended to practice these relaxation techniques regularly, preferably every day before bedtime, to maximize their effects on sleep. In addition, you can also use our products , which will be your best allies if you suffer from emotional fatigue, stress or anxiety.

Practice regular physical activity

Regular physical activity can reduce stress and expend energy accumulated throughout the day, which promotes better sleep quality and prolongs the duration of deep sleep. However, it is best not to exercise too close to bedtime , as this can stimulate the body and disrupt sleep. Activities such as walking, yoga, or swimming can be particularly beneficial for promoting deep sleep .

Adopt good sleep hygiene

Maintaining regular bedtimes and wake-up times helps synchronize your body clock . Creating a sleep-friendly environment, with a dark, cool, and quiet bedroom, also promotes better, deeper sleep. Additionally, it's important to avoid stimulants like caffeine, alcohol, or nicotine before bedtime, as they can disrupt sleep patterns.

Finally, our 100% natural sleep infusion brings together a mixture of different plants with relaxing properties, such as chamomile, lavender, valerian, effective in promoting sleep. The sleep infusion can also be used in addition to the sleep oil composed of 10% CBD and 0.0% THC , for an even more effective action on the quality of sleep. Their consumption before bedtime can help you fall asleep more easily and have a deep sleep .