How To Get Longer Deep Sleep – Getting good sleep is incredibly important to your everyday physical and mental health, brain health, mental health, physical health and overall well-being. It is not enough to sleep 7 to 9 hours a night. You need good sleep, including deep sleep. Deep sleep is a critical stage of sleep characterized by slow eye movements and slow brain activity during the night. Getting enough sleep is essential to wake up refreshed and energized for the day.
In this article you will learn about deep sleep. I will discuss the role of sleep in brain damage. You will understand the different stages of sleep you go through each night and their importance. You will know how to measure deep sleep with Oura Sleep Ring. I’ll share my top tips for getting more sleep to boost your energy, brain damage, and overall health.
How To Get Longer Deep Sleep
Adults need approximately 7 to 9 hours of quality sleep each night. Deep sleep is the phase of sleep that is the most important part of this necessary, proper sleep. It is also known as slow wave sleep (SWS) or delta sleep. It is the stage of sleep where your body experiences a slow brain cycle.
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Unlike rapid eye movement (REM) sleep, deep sleep is characterized by slow movements and contractions that allow your neocortical neurons to relax. Getting enough sleep each night is absolutely essential to waking up refreshed and energized for the day (1, 2, 3).
Sleep is not only important for relaxation and recreation, but also for brain damage and brain health. It may sound strange, but sleep can help clear your mind.
A 2013 study funded by the National Institute of Neurological Disorders (NINDS) and published in Science found that the space between brain cells increases when you sleep (4). This extra time allows your brain to release toxins from your time. As a result, sleep changes the cellular structure of the brain.
How is it possible? It uses the glymphatic system, which is your body’s pumping system. The term “glymphatic” refers to the glial cells that support, nourish, protect and differentiate your neurons and play a major role in your immune system and the glymphatic system. Your glymphatic system effectively removes soluble proteins and metabolites from the CNS through a system of perivascular tunnels.
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The glymphatic system also helps the brain break down glucose, amino acids, lipids, neuromodulators, and growth factors. Since the glymphatic system is most active during sleep and is mostly shut down during wakefulness.
Research shows that when you sleep, the glymphatic system opens up and allows more fluid to flow into the brain. The glymphatic system also plays a role in controlling the flow of cerebrospinal fluid (CSF) around your brain and spinal cord.
A 2015 study published in Neurochemical Research also found that the glymphatic system collects toxins and waste in your brain and brain (5). The glymphatic system is most active during short periods of time, especially during sleep, making sleep an ideal time to detoxify the brain.
How it works is complicated, but for understanding we can break it down into three steps. First, cerebrospinal fluid fills the glymphatic system. This fluid acts as a collector of toxic waste, proteins and other waste products from the system. Since storing waste in your system is not a good idea, your brain releases this waste to various places where it can leave your body with other types of waste.
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One of the main waste products of the glymphatic system helps remove beta-amyloid proteins. The Alzheimer’s Association reports that beta amyloid proteins play a role in the development of Alzheimer’s disease (6).
Support of the glymphatic system and good sleep are therefore very important in reducing the risk of Alzheimer’s disease by destroying the beta-amyloid protein. Learn more about the glymphatic system and its benefits for brain health in this article.
Another important substance that damages the brain beyond the glymphatic system is melatonin. Melatonin is an essential nutrient for a healthy sleep-wake cycle. It is often used as a supplement for insomnia, jet lag and to improve other sleep problems. They are powerful tools for brain damage.
Melatonin helps remove environmental toxins and other diseases that affect your brain. A 2010 study published in Current Neuropharmacology found that melatonin helps suppress inflammatory cytokines, provides antioxidant support, and reduces inflammation, anxiety, and inflammation (7). For this reason, it may be an effective tool to protect against traumatic brain injury (TBI) by reducing inflammation and infection.
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A 2019 study published in Death and Disease also found that melatonin helps reduce inflammation (8). A 2010 study published in Neuropharmacology found that melatonin deficiency contributes to oxidative stress and age-related neurodegeneration (9).
Another 2010 study published in Current Neuropharmacology showed that because melatonin can cross the blood-brain barrier, it can effectively counteract neurotoxins that can also cross this barrier (10). It stimulates antioxidant enzymes, fights free radicals and helps reduce neurotoxins at the mitochondrial level. Because of this, melatonin not only promotes your sleep, but also helps protect your brain and nerve health.
Your sleep is divided into REM and non-REM sleep. You start your sleep with non-REM sleep followed by short periods of REM sleep. At night, you go through this cycle every 90 minutes. Deep sleep occurs at the end of non-REM sleep.
Non-REM sleep begins with stage 1 when you wake up and fall asleep. Wait a few minutes. During this phase, your heart rate, eye pressure, breathing, and other bodily functions begin to slow. Your muscles will begin to relax, although they may shake at times. Then, your brain begins to slow down and relax during sleep (1, 2, 3).
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After stage 1, you enter stage 2 of non-REM sleep. This makes up 50 percent of your total sleep and you experience it many times during the night. During Phase 2, your body and processes continue to relax and slow down. Your eyes freeze, your temperature drops, and brain activity slows down, except for two bursts of activity (1, 2, 3).
After the 2nd stage, you enter the 3rd and 4th stages. These are the stages of deep sleep. Your heart and breathing slow down. Your muscles will relax. Your brain’s metabolism slows down while you sleep. Waking up from deep sleep is very difficult. Your first stage of deep sleep can last from 45 to 90 minutes. Each phase gets shorter as the night progresses (1, 2, 3).
REM sleep is also known as the 5th stage of your sleep cycle after passing through the non-REM stages. During this phase, your brain activity increases. Your body is awake. Maybe you will have a dream.
Your eyes dart from side to side as your heart rate and breathing quicken. In turn, your joints become stiff and even paralyzed (1, 2, 3).
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The best way to measure deep sleep is with sleep tracking technology like the Oura Ring. Sleep tracking is an increasingly popular technology that can track your:
There is a market for different fashions. Most of them are a strap that you wear on your wrist that looks like a watch. You can place additional monitors on a pillow or on a bedside table. However, there is a sleep tracker that I really like, personally use, and recommend. It is the Ring of Oura. Yes, it’s a small ring that looks like you’re wearing a normal ring. No one will know you’re wearing a watch. Because it wraps perfectly around the finger, it is more accurate and detailed than other monitors
It is nothing but sleep tracking. Oura Ring tracks your body and activity 24/7 to provide accurate and detailed data to help you better understand your sleep patterns and improve your sleep quality. It monitors your body temperature to show vital signs, any changes that may affect your sleep, menstrual changes in women and early signs of illness.
It monitors your heart rate and breathing rate. It even monitors palmar vein blood pressure to help track your sleep cycle, including light sleep, deep sleep, REM sleep, heart rate variability, and hours spent awake.
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Sleep tracking can provide valuable information to help you determine the changes you need to make for better sleep and health. It lets you know when your body needs to rest and when it’s time to recharge. It detects active and inactive times of the day and helps you increase or decrease your daily activity and exercise as needed to support sleep and overall health. It can track your daily steps and calories to keep you in the loop
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