Like1 in 4 Europeans, do you feel sleep-deprived because you regularly have trouble sleeping? Do you spend hours and hours tossing and turning in bed, watching the clock tick by and imagining that the next day will be long and exhausting... Or maybe you have restless nights, wondering how you can sleep well through the night without waking up a million times. Do any of these situations sound familiar? If so,you’re probably part of the 21%ofthe population that suffers from sleep deprivation. To solve these sleep problems, the first step is to understand the cause: perhaps your mattress or pillowdoesn’t fit your body’s shape well, your bedroom is too hot or too cold, or dinner was too heavy… All these factors must be identified and taken into account, with a clear goal: to increase deep sleep.
What is deep sleep?
And yes, here’s today’s topic:deep sleep. It refers to a phase of the night during which sleep is particularly restorative. Deep sleep is therefore the oppositeof light sleep, which doesn’t allow for restorative sleep or a feeling of restfulness upon waking. This deep sleep cycle occurs mainly during thefirst half of the night, whilethe second halfisdevoted primarily to REM sleep (the stage during which we have our most pleasant dreams and, occasionally, some nightmares).
Is deep sleep really that important?
The answer is yes—in fact, it’s essential. That’s because it’s during this stage of sleep that all the body’s muscles relax completely and the heart rate and breathing slow down. The brain, for its part, can take the time to recharge your batteries to remain efficient the next day. According to various studies, deep sleep is also essential for the child development. In addition, strengthens the immune system It has a direct impact on our stress levels and mood.Function and Duration of Deep Sleep.
At this point, you’re probably wondering how long deep sleep should last. Given thatour nights range from 7 to 8 hours, the ideal percentage of deep sleep accounts for between 30 and 40 percent of that rest time.
Polyphasic Sleep
Under certain circumstances involving extreme sleep deprivation (such as in the case of women who are breastfeeding their babies, people who work night shifts, or sailors at sea), This deep sleep period will be adjusted depending on the total duration of the night. These people's sleep times will be shorter, but the deep sleep phases will account for between 60% and 70% every time they fall asleep. This is called polyphasic sleep. Therefore, the duration of deep sleep may be adjusted under these exceptional circumstances in which the body goes into survival mode, but these should be avoided as much as possible. Now that we understand the importance of deep sleep, its duration, and how it works, here are some tips from Kipli on how to get a long, deep sleep so you can enjoy all its benefits.
How can you increase the duration of deep sleep?
No more sleep disruptions and insomnia—no more dark circles under the eyes and yawning at work.
Tips for improving your deep sleep:
Taking a hot bath at night: 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.- Unplug from screens before going to sleep: Although it may be tempting to take one last look at social media while in bed, the blue light from screens inhibits the production of melatonin, the sleep hormone. So, an hour before bedtime, it’s better to read a good book, listen to the radio, or tune in to your favorite podcast—these will help you drift off to sleep much more easily.
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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 all stimulants that reduce the duration of sleep.
- Choose the right bedding: don’t overlook the mattress, box spring, or pillow. They should be chosen based on your body type and be free of chemicals to maintain a healthy bedroom environment and create the ideal conditions for getting more sleep. Opt for natural materials and choose a100% natural latex mattress.
The entire Kipli team is available to assist you via email at contacto@kipli.com or via chat, so please don't hesitate to contact us.