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How To Improve Deep Sleep

If you have noticed you are not getting enough sleep, the next course of action is to fix this. If you are looking for ways of getting deep sleep, then the tips below are going to help a lot. These tips are going to improve your chances of getting restorative and energizing sleep.

1. Focusing on Sleep Hygiene

You can easily get quality deep sleep. The most important thing to get started with when improving your sleep is having good habits before going to bed. This is referred to as sleep hygiene. This is going to be an important part of the process because it looks at what you do before bedtime. It involved adding good sleep habits like a bedtime routine and getting rid of some habits like drinking and smoking. Ensure that your mattress is comfortable and supportive, take a look at these Serta mattress reviews.

2. Giving Yourself Enough Time

The shorter the time you spend sleeping, the less the chance of your body cycling through all the stages of sleep, and make sure you get enough time in each of those stages.

You will get enough deep sleep if you have enough time for winding down, falling asleep, and sleeping without interruptions. You should have a regular time to go to bed and wake up. Make sure you aim for between 7 and 8 hours of sleep every night.

3. Avoid Naps

Long naps during the day will affect your deep-sleep phase. This is going to cause you to feel less asleep at night, which makes it harder for you to get enough hours of sleep. If you have to take a nap, then make sure they are no more than 30 minutes. Short naps allow you to get the rest you need while in the lighter stages of sleep. When you take a short nap, you boost your energy and brain function without going to deep sleep.

4. Exercise

You are going to benefit a lot from exercising during the day. One of the benefits includes sleep. Make sure you exercise during the early part of your day.

Research has shown that light to moderate exercise – both aerobic like jogging and cycling and anaerobic like weight lifting – can have a big impact on your quality of sleep. It will help reduce the time you take to fall asleep and also how often you wake up during the night. Regular exercise has also been shown to increase time spent in deep, slow-wave sleep.

30 minutes of moderate-intensity exercise every day is going to improve your sleep and also your health. You should avoid high-intensity exercise a few hours before going to bed because it can have an effect on your sleep.

5. Blocking Blue Light at Night

The body has an internal body clock called the circadian rhythm, and it is important for your sleep. The hormone melatonin plays a big part in maintaining the sleep-wake cycle and preparing you for sleep. The pineal gland in the brain produces the hormone that is released in the evening when the lights start to fade. When the sun rises in the morning, the body is going to recognize the increased light, which lowers the production of the hormone. Artificial lighting and electronic devices have affected the human body because it exposes it to the blue light spectrum. The body becomes confused and it thinks it is daytime.

You should decrease exposure to blue light in the evening if you want to improve your sleep and get deep sleep.

If you have to use the devices, get blue light blocking glasses when using your computer, kindle, tablet, smartphone, or gaming device. The glasses are going to help you get better quality sleep, especially if you are one of those people who spend a lot of time studying or working in the evening.

There are other ways of blocking blue light and improving your sleep.

– Limit the amount of time you spend on TV and other electronic devices 1-2 hours before bedtime.

– Replacing regular light bulbs with orange and red bulbs to avoid exposure to blue light in the evening and at night.

– Installing blue light-blocking software on your smartphone and computer.

– Using blackout curtains in the bedroom to block light coming from outside.

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