You spend nearly a third of your life sleeping, but good sleep doesn’t just come down to the number of hours you clock in bed. To feel truly rested and restored, your body needs time in deep sleep, the most rejuvenating stage of the sleep cycle.
Also called slow wave sleep, deep sleep is where real recovery happens, both mentally and physically. If you’ve ever woken up groggy after what seemed like a full night’s rest, chances are you didn’t get enough deep sleep. But why is deep sleep important, exactly, and what happens during this critical time?
Ahead, we’ll dive into the science of sleep to understand how deep sleep fuels your overall health. We’ll also look at some simple ways you can get more deep sleep, from upgrading your bedding to cutting back on alcohol at night.
What Is Deep Sleep?
Sleep is more complex than simply closing your eyes and drifting off. It happens in cycles that include two main types: non-REM (non–rapid eye movement) sleep and REM (rapid eye movement) sleep. Non-REM sleep has three stages—N1, N2, and N3. The N3 stage is what’s known as deep sleep. Experts say you need 4-6 sleep cycles a night to feel refreshed.
Here’s the difference between deep sleep and REM sleep:
During the deep sleep phase, your brain waves slow down significantly and your body gets to work repairing tissues and building bone and muscle. It’s also when your brain clears out waste and consolidates memories. Deep sleep is harder to wake from, and when you do wake during it, you’ll often feel groggy and disoriented.
REM sleep, on the other hand, is when most dreaming occurs. Your brain becomes more active, your eyes move rapidly, and your body goes into a kind of temporary paralysis to keep you from acting out your dreams. REM sleep is essential for learning. It’s also important for mood regulation and memory. But it’s not considered the most restorative phase of sleep—that title goes to deep sleep.
So, while both types of sleep play critical roles in your overall health, deep sleep is vital for physical recovery and energy restoration.
The Health Benefits of Deep Sleep
Deep sleep is essential for keeping your body and mind functioning at their best. Here’s how it supports your health every night:
- Immune Function: During deep sleep, your body carries out processes that support the immune system. And a healthy immune system is better at fighting off infections and inflammation. Without enough deep sleep, your immune system can become weaker, making you more vulnerable to colds, viruses, and other illnesses.
- Memory: Deep sleep plays an important role in processing and storing information. It’s the stage when your brain sorts through the day’s experiences, locks in important memories, and clears out unnecessary clutter. If you’re not getting enough deep sleep, you might find it harder to concentrate or recall simple facts.
- Energy Levels: You can’t recharge your body without deep sleep. It’s the time when your muscles repair, your tissues grow, and your overall energy reserves are restored. Even if you’re in bed for eight hours, if you’re not reaching the deep sleep stage, you’ll likely wake up feeling sluggish and drained.
Deep sleep helps you feel mentally sharp and physically resilient. Without it, your body and brain have to work harder just to get through the day. Next up, we’ll talk about how to get more deep sleep.
How to Get More Deep Sleep
To know how to get more deep sleep, you first need to know what affects it. The good news? Small changes to your daily habits and sleep environment can make a big difference. Here’s how to encourage restorative sleep every night:
Cut back on stimulants and alcohol.
It may sound counterintuitive to cut back on caffeine and alcohol, which have different effects on the brain. But both substances can disrupt your sleep—caffeine, by making it harder to fall asleep, and alcohol, by making you more likely to wake up during the night.
Caffeine blocks adenosine, a chemical that builds sleep pressure throughout the day. Alcohol may help you fall asleep faster, but it interferes with the natural progression of your sleep cycle. Limiting both can help you avoid insomnia or nighttime sleep interruptions.
Try relaxation techniques before bed.
Giving your brain a chance to slow down before sleep is one of the simplest ways to ease into deep sleep. Meditation and deep breathing calm the nervous system, signaling to your body that it’s time to rest. A warm (not hot) shower helps raise your core temperature temporarily, which then drops afterward, triggering a sleepy response.
Sipping herbal tea, especially blends like chamomile or valerian root, can also promote a sense of calm. These habits help quiet mental chatter and prepare your body for more consistent, restorative sleep.
Upgrade your bedding.
Overheating at night is one of the most common reasons people wake up before they reach the deep sleep stage. Cooling bedding can make a noticeable difference. Invest in a performance sleep system that regulates temperature, wicks away moisture, and is engineered to pull heat away from the body.
This is especially important if you or your partner is a hot sleeper. Lightweight, breathable fabrics help maintain a more consistent sleep temperature, which promotes fewer disruptions and deeper, more restful sleep throughout the night.
Optimize your bedroom.
Your bedroom should feel like a sleep sanctuary. Start by keeping it cool. Experts recommend setting your thermostat from 60°F to 65°F. Block out early morning light with blackout curtains or sleep with a cooling eye mask.
Invest in a comfortable, cooling mattress and cooling bedding designed to support thermoregulation. And if pets wake you up by moving around or trigger your allergies, it may be best to keep them off the bed. The more calm, dark, and cool your environment, the more sleep cycles you’re likely to experience each night—which means more deep sleep.
Exercise daily.
You don’t need an intense workout every day to improve your sleep. Just 30 minutes of movement can help. Daily activity supports your body’s biological processes and helps regulate your circadian rhythm. Experts agree that the type of exercise matters less than simply moving your body.
Whether it’s powerlifting, jogging, yoga, or tai chi, choose something you enjoy. When you’re physically active, your brain is more likely to crave the kind of deep, rejuvenating sleep that leaves you feeling refreshed the next morning.
Get More Deep Sleep with SHEEX® Bedding
With just a few intentional changes, you can create the ideal conditions for deep sleep and wake up feeling like your best, most energized self.
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Good sleep starts with a luxurious bed that keeps you cool and comfortable throughout the night. Let SHEEX® Own the Night®, so you can own your day.
