A good night's sleep—something we all dream of...
How can you sleep well at night without waking up?Like 1 in 4 French people, do you feel sleep-deprived because you regularly have trouble falling asleep? Do you spend hours tossing and turning in bed, first one way, then the other, watching the hours tick by on the alarm clock and imagining that the next day will be long and exhausting… Or perhaps you have restless nights, spent wondering how to sleep soundly through the night without waking up 36 times. Does either of these scenarios sound familiar? If so, you’re likely among the 21% of the population who are sleep-deprived. To address these sleep issues, the first step is to understand the cause: perhaps your mattress or pillow isn’t suited to your body type, it’s too hot or too cold in your bedroom, or maybe your evening meal was too heavy… All these factors need to be identified and taken into account, with a single goal in mind: to increase your deep sleep.
Deep Sleep: Definition
And yes, here it is—the key to it all: deep sleep. It refers to a phase of the night during which sleep is particularly restorative. It is therefore the opposite of light sleep, which does not allow for restorative sleep or a feeling of restfulness upon waking.
This deep sleep cycle mainly occurs during the first half of the night, while the second half is mostly devoted to REM sleep (the stage where we have our most vivid dreams—and sometimes a few nightmares!). So, is it really that important? The answer is yes—it’s actually essential. That’s because it’s during this sleep phase that all the body’s muscles relax completely and the heart rate and breathing slow down. Meanwhile, the brain can take the time to recharge so it can function effectively the next day.
Deep sleep is also essential fora child’s growth. In addition, it strengthens the immune system and has a direct impact on our stress levels and moods.
Duration and Operation
So at this point, you’re probably wondering how long deep sleep should last. Given that our nights range from 7 to 8 hours, the ideal percentage of this phase accounts for 30 to 40% of that rest time.
Under certain circumstances involving extreme sleep deprivation (such as for women who are breastfeeding their babies, night shift workers, or skippers at sea), this period of deep sleep will be adjusted based on the total duration of the night. These individuals’ sleep episodes will be shorter, but they will account for 60% to 70% of each sleep period.
This is called polyphasic sleep. Its duration can therefore be adjusted under these exceptional circumstances when the body goes into survival mode, but this should be avoided as much as possible. Now that we understand its benefits, duration, and how it works, Kipli offers some tips for getting a long, deep sleep so you can enjoy all its benefits.
How can you increase its duration?
No more fitful sleep and insomnia, goodbye to dark circles under your eyes and unexpected yawns at work: here are a few tips you can put into practice to improve the quality of your sleep:
- Step away from screens before bed: Even though it’s tempting to take one last quick look at social media in bed, the blue light from screens inhibits the production of melatonin, the sleep hormone. So, an hour before bed, opt for a good book, the radio, or your favorite podcast—they’ll help you drift off to sleep much more easily.
- Take a hot bath: total relaxation of your body’s muscles guaranteed! The warmth of the water soothes and relaxes your body and allows your body temperature to drop as you get out—the perfect way to fall asleep quickly.
- Choose foods that help you sleep: For dinner, opt for slow-release carbohydrates such as grains and legumes, as well as bananas, which are rich in magnesium—a stress-reliever that promotes restful sleep. However, try to avoid alcohol, tobacco, and any stimulants that reduce the duration of deep sleep as much as possible.
- Choose the right bedding: don’t overlook your mattress, box spring, or pillow. Select them based on your body type and make sure they’re free of chemicals to keep your bedroom healthy and create the ideal conditions for increasing your deep sleep. Opt for natural materials and consider a 100% natural latex mattress.
If you'd like to learn more about this topic, you can explore all the natural ways to fall asleep quickly so that you can enjoy optimal deep sleep, duration, and quality.
The entire Kipli team is here to help —feel free to contact us by email at help@kipli.com or via chat!
Of course,The Kipli Team