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Deep sleep stage

Not the quantity but also the quality matters. You may think, you are having 8 hours of sleep every day which is fine, but if you won’t give much attention to the quality, it will bother you at some point.
Your sleep cycle has various parts. Deep sleeping is also one of it’s stages. Deep sleep is the stage of sleep you need to feel refreshed when you wake up in the morning.
It is hard to get over from deep sleep. However, if you do, it may make you clumsy.

Stages of sleep

We can divide our sleep cycle into two categories REM and non-REM sleep. At the beginning of your sleeping cycle, you start with non-REM sleep, after that you get into REM sleep. The cycle continues throughout the night about every 90 minutes.

NON-REM sleep

Stage 1

The body functions
like heartbeat, respiration, and eye movements — begin to slow
your muscles relax with only occasional twitches
your brain waves start to slow down from their wakeful state.

Stage 2

The body’s systems continue to slow and relax
The core temperature drops
The eye movements stop
The brain waves are slow, but you have some short bursts of activity.

Stage 3 and stage 4

The heartbeat and breathing become their slowest as your muscles relax
The brain waves become the slowest they’ll be while you’re asleep
it’s difficult to awaken even with loud noises.

REM sleep

The eyes move rapidly from side to side
The experience dreaming as your brain activity increases to a more wakeful state
The heart rate increases to near its wakeful state
The breathing becomes faster and even irregular at times
The limbs may even become paralyzed.

What are the benefits of deep sleep?

Deep sleep is a crucial stage of sleep that allows our bodies, particularly our brains, to refresh and repair to maintain physical and mental health. There are many ways to increase deep sleep and, in turn, stay healthy in mind and body.

• Boosts memory consolidation and learning
• Increased growth and cell regeneration.
• Immune system support.
• Provides more energy.
• promoting growth and repair of tissues and bones
• cell regeneration
• increasing blood supply to muscles

What happens when you don’t get enough deep sleep?

If you eat well and exercise regularly, but don’t get at least seven hours of sleep every night, you may be undermining all of your other efforts.
When you don’t get proper sleep then a few things happen to your body and mind.

• Lack of alertness.
• Excessive daytime sleepiness.
• Impaired memory.
• Relationship stress.
• Quality of life.
• Greater likelihood for car accidents.

Other than these, some major health problems can be seen. Such as

• Alzheimer’s disease
• heart disease
• diabetes
• stroke

How much deep sleep do you need?

According to the recent reports of the National sleep foundation, sleep time is different for different people.

• Older adults, 65+ years: 7 to 8 hours.
• Adults, 26 to 64 years: 7 to 9 hours.
• Young adults, 18 to 25 years: 7 to 9 hours.
• Teenagers, 14 to 17 years: 8 to 10 hours.
• School-age children, 6 to 13 years: 9 to 11 hours.
• Preschool children, 3 to 5 years: 10 to 13 hours.
• Toddlers, 1 to 2 years: 11 to 14 hours.
• Infants, 4 to 11 months: 12 to 15 hours.
• Newborns, 0 to 3 months: 14 to 17 hours.

How do you know how much you’re getting?

Even after 8 hours of sleep, if you still feel tired or clumsy, that probably means you are not getting quality sleep. Your doctor may recommend a sleep study called polysomnography (PSG). it can measure

• breathing rate
• oxygen levels
• body movements
• heart rate
• brain waves

Some tips to sleep better

• A dark room
• No blue light - no screens, devices, or television
• Quiet, or a sound machine with sounds of nature
• Aromatherapy
• A cool room
• Comfortable mattress, pillow, and quilt
• Leaving all the worries for tomorrow
• Working hard throughout the day

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