All you need to know about deep sleep: 9 tips for better sleep
By: Mariam Azeem Khan
Tags: Insomnia, Sleep, Insomnia Treatment, Sleep Disorders, Deep Sleep

Why sleep is important?

We know that sleep is important for our health. Lack of sleep damage our health physically and mentally. Physically it affects our heart, blood pressure, immune system. Mentally it will lead us to mood swings, depression, anxiety, and bipolar disorder.

What is deep sleep?

Our sleeping cycle affects our physical and mental health but only sleep doesn’t matter the quality of sleep matters. Quality of sleep is when you sleep at night and in the morning when you wake up you feel refreshed and energized it’s called deep sleep. Our sleep cycle contains five stages of sleep. 1st, 2nd, 3rd and 4th stage is called Non-REM sleep and 5th stage is called REM sleep and Deep sleep is the 3rd and 4th stage of non-rem sleep.

Why deep sleep is important? How much deep sleep do you need?

Deep Sleep plays an important role in our health. It’s a big problem if we don’t get deep sleep on a regular basis because it will affect us mentally or physically that’s why we need quality or deep sleep. And how much deep sleep do you need? Is depend on age, if you’re young and sleep 7 to 8 hours at night and then you need 1 to 2 hours deep sleep in this 7 to 8 hours sleep cycle and if you’re above 30 then you need half an hour to one-hour deep sleep in your sleep cycle.

Benefits of deep sleep

1-Our sleeping cycle affects our regular life. for example, if we don’t sleep one day we feel exhausted, weak so if you want to be active and energized you need deep sleep.

2- Deep sleep helps you to stay healthy physically. A good sleep cycle boosts your immune system, strengthen your heart, and reduce your stress.

3- Deep sleep helps you to stay healthy mentally it reduces stress, depression, makes your brain productive, and creative.

What causes lack of deep sleep?

1- If we work all day then it’s natural if we feel tired and exhausted and what do you do? When you feel exhausted or tired, you would like to sleep or rest but when you spent all day in bed or taking naps it reduced weakened your sleep drive.

2-If you don’t sleep properly maybe it’s because of sleep disorder. Some sleep disorders like PLMS or Sleep apnea create disruptions in your sleep cycle and the problems are the cause of lack of deep sleep.

3- Some types of medicines or drugs benzodiazepine, caffeine, and opioid medications are the causes of lack of deep sleep.

Facts and secret of sleep

You can sleep with open eyes

There is a condition called nocturnal lagophthalmos in which people sleep with their eyes open. In this situation, you can’t close your eyes completely when you sleep but according to research, it’s a common condition.

We can tell our body to not sleep

Do you know what animals do when they get tired and their body tells them to go to sleep then they have to sleep because animals can’t say no to their body because they have to walk around in the jungle but only human can tell their body and say no to sleep if they don’t want.

Cats love to sleep

So when we are talking about animals we can’t forget lovely and cute cats. Only cat lover knows that cat loves to sleep they can sleep anywhere and anytime. Cats spent their two-third life asleep.

Are you also a Sleepwalker?

We know some people who are sleepwalkers. Sleepwalk is a sleeping disorder known as parasomnia it’s an unusual condition in which people start walking in the mid of their sleeping cycle and the people who have parasomnia disorder are shy about their situation if you’re one of them won’t be shy contact your doctor if you have problems because you’re not the only one 15% population of the world are sleepwalkers.

Do you know television has made your dream colorful?

Let me tell you a secret if you were born in the 16th century most probably you could never experience colorful dreams because before television only 15% of the world population dream in color and 75% population dream in black and white color.

What is more important sleep or food?

It’s a difficult question but imagine yourself that what happens if you don’t eat for 3 to 4 days you’ll be weak, and hungry but what happens if you don’t sleep for 3 days? The answer is you can’t be able to do your regular work or maybe you’ll feel depressed and you can’t be able to think and that’s terrible. That’s why sleep is more important than food.

Exercise helps you to sleep or not?

Exercise helps you to sleep or not? The answer is exercise is good and healthy for you physically, mentally or for sleep, and yes it helps you to fall asleep but if you do exercise at the wrong time (before going to bed) it’s not going to helps you to sleep.

How to sleep better?

9 Tips for better sleep

Go to bed on time

The first tip for better sleep is going to bed at the same time, sleep the same time, and wake up in the morning same time on a regular basis even on the weekend this routine will help you to fall asleep regularly.

Exercise regularly

Regular exercise not only makes you healthy and strong but exercise also helps you to sleep better. It’s good If you’re a person who does exercise every day it helps you to sleep better but don’t do exercise before your sleeping time.

The right time for dinner

If you want better sleep then you have to take care of your digestive system. if your digestive system does not happy with you it will affect your sleep so don’t eat heavy meals at night eat your diner 1 to 2 hours before your bedtime.

Relaxed yourself

Stress is the main reason why people don’t sleep. There could be many reasons why you had stress but try to relax before bedtime even don’t think about how bad or good your day. Thinking about anything will only get you awake.

Stay away from technology

We live in an era where we used our smartphones not only in the daytime but also in the night time. And using mobile phones and laptops constantly not only harm your eyes and health but also the reason for lack of sleep. So turn off your laptops and smartphones an hour before your bedtime and just relax.

Caffeine

There is a stimulant named caffeine that is commonly used in coffee, tea and what caffeine does is reduced your tiredness and helps you to stay alert that’s why don’t drink coffee or tea before bedtime if you drink it will affect your sleep.

Alcohol helps you to sleep

Yes in the beginning alcohol may help you to sleep but it disturbs your sleep stage named REM (Rapid Eye Movement) and in this stage of the sleep cycle people dream that’s why don’t drink Alcohol before sleep its help you in beginning but the consequences are not good for your sleep cycle.

The habit of Sleeping Pills

Sleeping pills help people who have sleeping disorders or some problems but this help is not good if you make this your habit. Because pills are the short term solution for you to sleep so find the good and long term solution for your problems don’t take pills regularly.

How to Relaxed for better sleep

We know that a stressed free and relaxed mind and body is essential for your good sleep cycle but the question is how to relax for better sleep so these are the few proven tips for better sleep.

· Don’t think about your work, job, and problems before your bedtime.

· Watch all your TV-series and Movies two hours before your bedtime.

· After doing these two things turn off your bedroom light and lay down on your bed.

· Remember don’t think about bad things.

HOW TO HAVE A GOOD NIGHT WITH THESE PROBLEMS?

How to fall asleep if you can’t sleep?

How to fall asleep if you can’t sleep? So we have another question in this question why I can’t sleep at night like others? And the answer of this question is maybe it’s because of some minor problems like if you had already taken a nap of 1 to 2 hours before your bed time or you have pain in body etc. but if this problems happens regularly contact your doctor. These are the common disorder why people can’t sleep. Read and find out about these problems symptom’s and tips for asleep.

How to fall asleep with anxiety?

What is Anxiety?

Anxiety is a group of disorders in which some had stress, some had phobias, fears or they worried about their future or present.

Why you had Anxiety?

Maybe you had stress, or you’re depressed about something work load, family problems or someone death etc. trigger anxiety.

Tips for fallen asleep if you had Anxiety

· Exercise regularly.

· Do mediation its helps your mind to relaxed and stress free.

· Breathe deeply if you have panic attack at night.

· Talk to someone the main reason why people had stress, depression because they don’t tell others what they feel, their problems if you had family, friends trust them and talk to them about your condition.

· And the most important think follow these tips but also approach your doctor tell your condition there are many ways to treat Anxiety like through medication or psychotherapy.

How to fall asleep if you had insomnia?

What is insomnia?

Insomnia is a sleep disorder. People who had insomnia can’t sleep at night every day, and that’s the why they had other several problems like depression, anxiety, problems and pain in body.

Tips for Insomnia Disorder

· Try to make a sleeping scheduled and try to follow it on weekend to because if you had insomnia falling asleep every night is problematic for you and this scheduled will helps your body to follow a sleeping routine.

· Insomnia is a disorder in which you have other disorder like stress, anxiety and that’s the another problems so what you have to do is try to make your environment sleeping friendly turn off your room lights, turn off smartphones, and alarms.

· As I already mention other mental disorders like stress, anxiety comes with insomnia so try to make yourself happy, stress free, relaxed your body and mind before bed time.

How to fall asleep if you are scared?

How to fall asleep if you’re scared of something? The answer is if you can’t sleep because of darkness you had fear, you can’t sleep after watching a horror movie, or you can’t sleep after attending a funeral its means you’re scared and it’s common problems and happens to everyone because we all had feared.

Tips for Fallen asleep if you’re scared

· Try to relaxed yourself.

· Tell yourself you are safe.

· Distract yourself with other things like if you can’t sleep after attending someone funeral then try to distract yourself if you have other people in your homes talk to them, do something that makes you happy and think about other things.

How to fall asleep in 10 seconds?

Problems in falling asleep then try this famous method of fall asleep in 10 seconds. In this method, if you do the right procedure then you’ll fall asleep 10 seconds after completing this method. It’s a famous military method that comes from Sharon Ackerman’s book name Relax and Win: Championship Performance. This method needs practice but it’s worked.

Procedure

1. First step is lay down on bed and Relax your face even the under mouth muscles.

2. Second step is drop you shoulder and release tension.

3. Third step is Relax your legs, claves and thighs.

4. Fourth step is don’t think about bad memories imagine a relaxing scene.

5. If you can’t imagine this tell yourself “don’t think” for 10 seconds.

6. Now you will fall asleep in 10 seconds.

It’s a famous military there are some scientific evidence that show that this method work According to writer this method US NAVY PRE FIGHT school pilots.