Here are 4 important tips to achieve deep sleep

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.

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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.

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