I was prompted by a lady at the ASN store who had trouble getting a good night’s sleep.
Everyday modern technology and lighting when it’s dark make it hard to get to sleep. Also, our sedentary lifestyles do not help one bit.
So what is deep sleep
Deep sleep is when you move less in the bed. For some people, it may take a while to get to sleep and fall asleep.
Deep sleep is important to all of us as it helps repair muscle tissue and other things. It also helps us to recover for the next day. Deep sleep helps clear the mind for the next day’s activities. We should be getting around 7-9 hours of sleep a night. But many of us struggle with sleep.
Deep sleep is closely related to mental health. If you get a poor night’s sleep you suffer and your performance at work might drop a little bit.
The three stages to deep sleep
Phase 1 is where you slowly settle into sleep. This is where your muscles start to relax and you have light dreams.
Phase 2 is where you are in bed and are moving a little bit. Your heart rate slows down and your body temperature drops.
Phase 3 is the deep sleep part. This is where your heart rate slows down and your breathing is much more relaxed
After that, you’ll enter REM which is a deep dream-like state.
The poor sleeping effects:
- PMS for women- if we don’t sleep well a lot we can end up getting much worse PMS
- Poor judgment
- Not feeling your best and having tiny little accidents throughout the day.
- We eat a lot more foods than when we should
- We also crave and consume more caffeine to stay awake.
Here’s how to get deep sleep and stay asleep
- Exercise- Exercise helps us get to sleep. We are meant to move. We need to do 150 mins of vigorous activity and 2-3 times of strength work
- Practice gentle relaxation techniques such as yoga.
- Have a warm bath before bed
- Read a good book.
- Magnesium helps us to sleep and sleep well. You can get this supplement from all pharmacies and health food stores.
- For some people, valerian helps. You can buy valerian at all health food stores and some pharmacies.
- Don’t eat a large meal before bed as you’ll find it hard to digest
- Don’t have caffeine after 12pm.