HOW TO IMPROVE YOUR DEEP SLEEP TO BE ABLE TO ENSURE WORK? When you wake up each morning, you feel tired and the feeling of not having slept well. This then affects your professional performance. If this is happening to you, it’s because you’re sleep deprived, not really in quantity but in quality. There are no rules about how many hours of sleep you need to get quality rest. However, when you have sleepiness issues, it means you are lacking in quality deep sleep. It is a phase of sleep that provides sufficient rest to the brain and allows the body to recover enough energy. To maintain good health and ensure good performance at work, you must therefore have enough quality sleep.
deep sleep
It is not enough to sleep to rest your whole body. In fact, even when you sleep, your brain continues to work. The human biological clock has between 4 and 6 sleep cycles per night. Each cycle is divided into three stages:
- Light slow-wave sleep is the stage of falling asleep where breathing slows down and you feel like you’re high. At this stage, the body is not yet inactive and you can wake up at any time if there is the slightest noise.
- Deep slow sleep which is the phase when the body is totally relaxed and insensitive to external stimuli. Heart rate and breathing become regular, eye movement slows and muscles relax. It is during this phase that the brain and the whole organism rest the most.
- REM sleep is the period when the body is totally inactive and brain activity is very intense. It is during this phase that we dream the most.
The deep sleep phase is therefore the one that allows the body to rest and regenerate. Its benefits for the body are numerous, namely strengthening of the immune system, secretion of growth hormone, consolidation of memory, learning and memories, healing of wounds and injuries, etc. This stage of falling asleep also helps fight diseases such as obesity and type 2 diabetes.
It is therefore essential for you to have a deep quality sleep to be able to avoid illnesses, and to continue your activities serenely. Here are some tips from specialists on how to improve your deep sleep on a daily basis.
8 tips for quality deep sleep
If you want to be in good shape every morning, follow these simple tips for sleeping well.
Lie down at the first signs of fatigue: each body has its own internal biological clock. If at some point in the evening you feel your eyes tingling, heavy eyelids, and repetitive yawning, your body is already telling you that it’s time to go to bed. Failure to respect these first signs leads to a failure of the sleep phase. You will have to wait for the next sleep cycle which often comes after 90 minutes to fall asleep. On the other hand, do not force sleep if you do not want to.
Stop a fixed bedtime: make an effort to have a regular bedtime every night. More regular bedtimes lead to good sleep hygiene. On the other hand, having more irregular sleep hours will make it more difficult for you to fall asleep. It is obvious that this is not easy to achieve and that you will skip days. But make it happen as little as possible and for a short period of time.
Have a bedroom entirely dedicated to relaxation: have good sleep hygiene, and avoid bringing electronic devices into the bedroom. No TV, computer, or work desk. Your bedroom must be as quiet as possible because it must be used exclusively for sleep and also for sexual activities, which promote falling asleep. Also, avoid sleeping with pets. Dogs and cats have a jerky sleep pattern that may cause you to wake up a little during the night.
Turn off the light: apart from the noise, lighting is another sleep disruptor. Sleeping with the lights on delays falling asleep and contributes to disrupting the biological clock. If you want to avoid fragmented sleep, reduce light sources as much as possible.
Equip yourself with good bedding: the quality of sleep depends heavily on the comfort of the bedding. You must have a good mattress, neither too soft nor too firm to have a good balance and sleep peacefully. To accompany the bedding, choose the best pillows on the market because they contribute to comfort at night.
Lighten the last evening meal: it is recommended to have a light dinner to facilitate digestion at night. Organize yourself so that you have at least a two-hour gap between the time you have dinner and the time you go to bed. With poor digestion, sleep will be more difficult. That’s why you should eat legumes like peas, beans, and lentils at dinner. You can also consume fish in small portions or whole carbohydrates. Also, avoid alcohol and stimulants like caffeine before bedtime.
Practice physical activity every day: Regular physical activity is recommended and it is not just a slogan for television commercials. Sport helps your body set your biological clock in the right direction. Exercising for just 30 minutes a day has a big impact on your sleep as it promotes deep, restful sleep. However, stop all physical activity at least three hours before bedtime as it increases body temperature. This delays falling asleep and releases arousal and stress hormones.
Consult your doctor: this advice seems trivial, but if you are having trouble sleeping, you should talk to your doctor. The latter can find the real cause of your trouble and provide solutions to get everything back to normal. He may prescribe sleeping pills for a short time to help correct any problems you are having.
