Sleep quality is related to physical, mental and emotional balance. Missing the period of deep sleep, when the body’s energies are refreshed, can trigger a series of damage to the body, in addition to moodiness, drowsiness and indisposition.
Deep sleep is one of the stages of sleep, which is generally divided into REM (rapid eye movement), a stage in which we dream, and non-REM, which is categorized into four different levels. It is at levels three and four of the non-REM phase that deep sleep occurs.
“Non-REM sleep is characterized by slow, high-amplitude brain waves. Most of our deep sleep occurs during the first half of the night, and it is in the second half that we dream,” explained clinical psychologist Maja Schaedel, one of the founders of the Good Sleep Clinic, to The Sun.
Maja points out that the ideal is to go through multiple cycles of deep sleep during the night, as the brainwave pattern slows down, slowing the heart rate and releasing muscle tension between 20 and 30 minutes. “A sleep cycle lasts around 90 minutes, that is, an hour and a half. The ideal is to have about four cycles per night”, explains the psychologist.
Here are tips for achieving deep sleep at night:
1. Prioritize the first three hours
As deep sleep tends to happen in the first hours after going to sleep, the specialist explains that the first three hours are crucial to ensure the quality of rest. The indications are to go to the bathroom before going to bed and massage the muscles that tend to hurt the most during the night.
For people who have small children with the habit of waking up at night and live with a partner or family member, the suggestion is to take turns with the other person at night when changing diapers, for example. Alternating nights when one gets up and the other continues to sleep is a suggestion to ensure deep sleep.
2. Sleep at the same time as your partner
Experts recommend that people who share a bed or room go to bed at the same time. The habit will prevent one person from waking up with the other going to sleep later, having their sleep interrupted.
When it comes to sleep quality, it is necessary to implement a healthy routine that guarantees a good night’s rest. Often, difficulty sleeping or waking up early, for example, is related to daily habits that must be corrected. Getty Images
A bad night’s sleep directly interferes with mood and performance of activities the next day. In addition, irritability, anxiety, and stress levels can increase significantly. Getty Images
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Studies show that the ideal amount of sleep varies for each person, but the world average is six to eight hours a night. During deep sleep, hormones are released that are important for regulating the body.Getty Images
Many people have bad sleep and don’t even realize it. In doubt, how about adopting some techniques known as “sleep hygiene”?Getty Images
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1. Create a routine: try to go to bed and get up at the same times every day, even on holidays and weekendsGetty Images
2. Sleep a little earlier each day: take advantage of the period near the end of the holidays to sleep about 30 minutes before the time you used to go to bed each day, until you arrive at the ideal time.Getty Images
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3. Get up if you can’t sleep: get out of bed if you have trouble falling asleep. Do something relaxing like take a deep breath, listen to soft music, or read a book. It is recommended not to turn on the television or touch the cell phone. Only return to bed when you are sleepyGetty Images
4. Bed is for sleeping: never use the bed to study, read, watch TV, stay on the computer or cell phone. The body needs to understand that this is a relaxing environmentGetty Images
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5. Keep the room dark: having a completely dark room, without external light or lights from electronic devices, makes it easier to sleepGetty Images
6. Avoid naps: limit daytime naps to less than an hour and until 3 pm, so as not to disturb your sleep at night.Getty Images
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7. Avoid stimulating foods and drinks between four and six hours before bedtime. The list includes chocolate, coffee, soft drinks, black, green, mate and mate teas. Getty Images
8. Avoid high-intensity physical exercise in the three hours before bedtime. They can make a person very alert and disrupt sleep.Getty Images
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9. Slow down: Set aside 15 to 30 minutes before bed to relax and slow down. Disconnecting from external stimuli helps signal the brain that it’s time to sleep.Getty Images
10. Avoid alcoholic beverages and cigarettes: they also impair your sleep patternGetty Images
3. Cut out caffeine
One of the great villains of sleep is caffeine, and avoiding the substance is already one of the habits for sleep hygiene. The older an individual is, the shorter the period of deep sleep, so avoiding drinking coffee and other drinks and food before resting helps to achieve deep sleep.
4. Change the wake-up time
Another tip is to try to establish a fixed time to get up, even on weekends. Practice will help establish fixed schedules for sleep cycles and will let the brain know when to wake up, preparing the body to wake up refreshed even before the alarm goes off.