How to Increase Deep Sleep?

Ever wake up feeling like you barely slept, even after a full eight hours? Like your body hit the pause button, but your brain kept running in the background? That’s probably because you’re not getting enough deep sleep. Deep sleep is the part of your night where your body actually resets, repairs, and gets you ready to take on the day. Without it, you’re just dragging yourself through life on low battery mode.

If that sounds familiar, don’t worry. There are ways to get more deep sleep and actually wake up feeling refreshed instead of questioning your life choices every morning. Let’s break it down.

What are the Stages of Sleep?

Ever wondered what happens when you sleep? The sleep cycle is made up of different stages, and each one plays a role in how well you rest. Sleep is divided into two main phases: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep.

When you first fall asleep, your body moves through three stages of NREM sleep before entering REM sleep. This cycle keeps repeating throughout the night until you wake up. Let’s take a look at how it works:

1. Stage One: Drifting Off

   This is the lightest stage of sleep. Your body is just beginning to relax, and your mind is slowing down. You might feel a sudden jerk, experience a quick muscle spasm, or even get that strange sensation of falling. Since this stage is so light, it’s easy to wake up if there’s any noise or movement around you.

2. Stage Two: Slipping Into Deeper Sleep

   At this point, your body starts preparing for deeper sleep. Your eye movements stop, your heartbeat slows down, and your body temperature begins to drop. Your muscles go through a cycle of contracting and relaxing as you drift further into rest. This stage lasts longer than stage one and helps your body transition into deep sleep.

3. Stage Three: Deep Sleep

   This is where the real rest happens. Your brain waves slow down, creating delta waves that make it much harder for you to wake up. Deep sleep is when your body works on repairing tissues, strengthening the immune system, and rebuilding muscles and bones. This stage is essential for feeling refreshed the next day, and if you don’t get enough of it, you may wake up feeling groggy or tired.

4. Stage Four: REM Sleep

   This is the most active stage of sleep. Your brain starts working on memory processing, and this is when you have the most vivid dreams. Your breathing and heart rate speed up, and your blood pressure rises. Even though your brain is highly active, your body remains still to prevent you from acting out your dreams. This stage is important for learning, problem-solving, and emotional health.

Each stage of sleep serves a purpose, and your body needs to go through the full cycle multiple times each night to feel fully rested. If your sleep gets disrupted, it can affect how you feel the next day, so getting enough quality sleep is just as important as the number of hours you rest.

What Is Deep Sleep?

Deep sleep, also known as slow-wave or delta sleep, happens during stage 3 of non-REM sleep. Your heart rate, breathing, and blood pressure drop to their lowest, muscles fully relax, and your body gets its best rest. Waking up during this stage is difficult and often leaves you feeling groggy.

If someone tries to wake you up while you're in deep sleep, it can be really difficult. Even if you do wake up, you might feel disoriented or groggy for a while.

The Importance of Deep Sleep

Let us break down why getting enough deep sleep is so important:

1. Helps You Wake Up Refreshed

   When you get enough deep sleep, you wake up feeling truly refreshed and ready for the day. Deep sleep is important because it relieves the pressure that builds up as you stay awake. The longer you're awake, the more your body craves sleep. Deep sleep satisfies that need, leaving you feeling restored when you finally get up.

2. It Supports Memory

   If you've ever noticed that you remember things better after a good night's sleep, you're onto something. Deep sleep plays a huge role in memory consolidation. During this time, your brain sorts through the new information you've learned during the day and transfers it into long-term memory. It’s like your brain is doing its filing and organising while you’re resting.

3. It Helps Your Body Heal

   Your body doesn’t just rest during deep sleep—it also heals. This is when your body releases human growth hormone, which helps with muscle and tissue development. It also supports the regeneration of cells and helps repair any damage. If you’ve been exercising or dealing with an injury, deep sleep speeds up the healing process, allowing your body to recover more effectively.

4. It Strengthens Your Immune System

   Your immune system gets a boost during deep sleep. Hormonal changes that happen while you sleep help your body develop immunity, improving its ability to remember and defend against harmful pathogens. This means that getting enough deep sleep not only helps you stay healthy but also improves your body’s ability to fight off sickness.

How Long Does Deep Sleep Last For & How Much Deep Sleep Do I Need?

Deep sleep usually lasts 20–40 minutes per cycle early in the night, when your body needs the most recovery. These cycles get shorter as the night progresses. Most adults get around 13–23% of their total sleep as deep sleep—about 1 to 1.5 hours if you're sleeping 7–8 hours. This amount naturally declines with age.

Rather than chasing numbers, focus on how you feel. If you wake up refreshed and stay alert through the day, you’re likely getting enough.

What Happens if You Don't Get Enough Deep Sleep?

When you don’t get enough deep sleep, it can have a noticeable impact on your health, even if it’s hard for researchers to pinpoint exactly how it differs from general sleep deprivation. Let’s take a closer look at the effects you might experience:

1. Sleep Inertia

   Ever wake up feeling groggy, confused, or like you can’t function properly for a while? That’s called sleep inertia. It happens when you wake up during deep sleep. The worst part? It can last for 30 to 60 minutes, leaving you feeling sluggish and not at your best to start the day.

2. Impaired Memory

   As mentioned earlier, deep sleep is when your brain works hard to form long-term memories. Without enough of it, you might find yourself forgetting things more often or struggling to retain new information. If you're feeling forgetful, it could be linked to a lack of deep sleep.

3. Increased Risk of Diabetes

   You might not expect this, but deep sleep also plays a role in how your body handles blood sugar. Not getting enough of it can reduce your insulin sensitivity, making it harder for your cells to absorb blood sugar properly. Over time, this can increase the risk of developing diabetes.

4. Higher Blood Pressure

   Blood pressure naturally drops during deep sleep, allowing your heart and blood vessels to rest. If you don’t get enough of this deep sleep, you may be more likely to develop high blood pressure, which can lead to more serious health problems in the long run.

5. Mood Changes

   Lack of deep sleep can also affect your mood. Early studies suggest that not getting enough deep sleep makes it harder to stay in a positive mood throughout the day. You might find yourself more irritable or less emotionally balanced.

Tips for Getting More Deep Sleep

1. Create a Comfortable Bedroom

   Your sleep environment plays a huge role in the quality of sleep you get. If your bedroom is too noisy or bright, or if you're not comfortable, it can make it harder to get into a deep sleep. Keeping your room dark, quiet, and cool can help create the ideal sleep environment. It's also important to have a comfortable bed and pillows. If you live in a noisy or bright area, you might want to try earplugs, sound machines, or blackout curtains to block out distractions.

2. Choose the Right Mattress

   A comfortable and supportive mattress plays a major role in helping your body relax and drift into deep sleep. Flo offers a variety of mattresses tailored to different needs, so you can find one that truly supports your sleep goals:

   • Flo Ergo™ Mattress

     If you like a softer mattress that moulds to your body, the Flo Ergo™ Memory Foam mattress is a great choice. It offers ergonomic support, allowing you to sink in comfortably without compromising your sleep. Thanks to its Motion Isolation™ Technology, your partner’s movements won’t disturb your sleep. The 3D Air-Flo™ Technology keeps the mattress cool, helping you sleep up to 5° cooler, even without an AC. Whether you're a side sleeper or need a more cushioned feel, this mattress is designed to keep you relaxed and promote deeper sleep.

     Check Now

   • Flo Ortho™ Mattress

     The Flo Ortho™ Mattress is designed for those who need firm, orthopedic support, especially helpful for back, body, or joint pain. Its Pain Release™ Technology keeps your spine aligned in its natural 'S' shape, while Stress Release™ technology minimises painful pressure points and improves circulation for deeper, more restful sleep. Built with a dual-layer system, the High-Resilience PU foam on top and Flo Responsive™ foam at the base, it adapts to your body’s pressure without.

     Check Now

   • Flo Anti-Gravity™ Mattress

     The Flo Anti-Gravity™ Mattress is India’s first, designed to reduce the effects of gravity, offering a unique, floating-on-water sensation. Made with 100% natural pin-core latex, it’s hypoallergenic and provides balanced comfort and pressure relief that feels “just right.” A transition foam layer supports smooth spinal alignment, while the Flo Responsive™ base foam responds accurately to pressure and the more pressure your body exerts on the mattress, the more it reacts to support your body. The mattress also features Stress Release™ Technology to ease pressure points and improve circulation, helping you sleep deeper.

     Check Now

   You can explore the full Flo mattress collection here and find the one that fits your body and sleep needs best.

3. Relax and Manage Stress

   Stress and anxiety can seriously impact your sleep quality. When you're stressed, not only do you have trouble falling asleep, but it also cuts down on the amount of deep sleep you get. To help manage stress, try some calming activities like deep breathing, yoga, or meditation before bed. Even taking a warm bath or reading a book can help relax you. Avoid thinking about stressful topics right before bed so your mind isn't racing. If you find that stress or anxiety is making sleep harder for you, it might be time to talk to your doctor.

4. Eat a Healthy Diet

   What you eat during the day can have a big effect on the quality of your sleep. Studies show that foods high in fibre can help you spend more time in deep sleep. Make an effort to add fibre-rich foods to your diet like fruits, vegetables, and whole grains. These not only promote overall health but also improve your sleep. A balanced diet with plenty of nutrients can support better sleep cycles and help you feel more rested.

5. Rethink Your Daytime Habits

   The choices you make during the day can affect how well you sleep at night. It’s a good idea to limit caffeine intake, especially in the afternoon or evening. Having a cup or two of coffee earlier in the day is fine, but too much can make it harder for you to fall asleep later. Exercise is another important habit that can improve your sleep quality. Aim to stay active and get regular exercise throughout the week. Additionally, watch your alcohol intake as it can interfere with your sleep by disrupting brain chemicals that regulate rest. Try cutting back on alcohol, especially before busy days, to sleep better and wake up feeling refreshed.

6. Create a Relaxing Bedtime Routine

   If your day has been stressful, it can be tough to switch off and relax into sleep. Creating a bedtime routine can help signal to your body that it’s time to wind down. Keep your routine between 30 to 60 minutes, and make it something you can consistently follow every night. This might include things like dimming the lights, drinking a warm beverage, or listening to soft music. Having a set routine will help your mind associate these activities with sleep, making it easier to fall asleep and wake up feeling energised the next day.

Frequently Asked Questions (FAQs)

1. What’s the 10-3-2-1-0 sleep rule?

   The 10-3-2-1-0 rule is a bedtime routine that helps you improve sleep quality. It suggests stopping caffeine 10 hours before bed, avoiding food and alcohol 3 hours before, wrapping up work 2 hours before, putting away screens 1 hour before, and not hitting the snooze button when you wake up. Following this routine can help you fall asleep faster and feel more rested.

2. Which is more important—REM sleep or deep sleep?

   Neither REM sleep nor deep sleep is better than the other. Both are important stages that play unique roles in helping your body and mind recover. REM sleep helps with memory and mood, while deep sleep is important for physical repair and overall rest. They work together to keep you healthy.

3. What time is best to wake up?

   Most experts suggest waking up between 6 am and 8 am. This time is in sync with your body’s natural rhythm, giving you enough sleep and exposure to morning sunlight, which helps regulate your internal clock. Of course, the best time to wake up depends on your personal sleep habits, so listen to your body and adjust if needed.

4. Why do I wake up at 3 am?

   Waking up at 3 am can be caused by a natural hormone called cortisol, which peaks in the morning to help you wake up. But if you're stressed or experiencing things like menopause, your cortisol levels may spike earlier than usual, making you wake up in the middle of the night. If this happens often, try managing stress and creating a calm bedtime routine to help balance your sleep cycle.