How to get more deep sleep

Key Points

• Adults spend about 20-25% of their sleep time in deep sleep.
• Exactly how much deep sleep we need depends on lifestyle and biology.
• The only way to get more deep sleep is to aim for more sleep and better quality sleep in general.

Deep sleep is just one of four glorious sleep stages that help us feel refreshed and rejuvenated throughout the day. If you wake up groggy each morning, you might wonder whether a lack of deep sleep is the cause.

So, how can we get more deep sleep? We spoke with Dr Moira Junge, CEO of the Sleep Health Foundation, healthylife Advisory Board member and registered practising Health Psychologist, to explore tips and tricks for improving sleep quality. In the article, we’ll also examine lifestyle measures, natural remedies and ways to address common sleep disruptors.

How much deep sleep do we actually need?

While there’s no exact figure, people typically spend around 20-25% of their total snooze time in deep sleep. Adults between the ages of 18 and 64 spend about 7 to 9 hours asleep, which means that the average person gets about 1 to 2 hours of deep sleep per night. However, depending on lifestyle and biology, this number can change.

Dr Moira emphasises that we can’t control how much time we spend in deep sleep. Our brains kick in automatically as we nod off and determine how much time we spend in each stage.

“It’s completely out of our hands, so it’s not helpful to aim for a certain number of hours of a particular sleep stage  as part of our health strategy,” she explains. 

So, given that we can’t control the nature of our deep sleep, the only way to truly get more of it is to get more sleep, and better quality sleep, overall.

For a quality slumber, Dr Moira advises not to rely on sleep-tracking devices like smartwatches. It’s easy to get caught up in comparing different sleep phases and trying to aim for a certain number of hours, but the data isn’t always accurate. And even when it is, knowing the information isn’t always helpful, as it can increase stress and alertness, making it harder to drift into a state of rest.

Too many stimulants like coffee can disrupt deep sleep

What causes a lack of deep sleep?

There are a few factors that can disrupt deep sleep. While we may be able to control some of these factors, others may need to be addressed by a healthcare professional.

Napping and sleeping in

When napping, Dr Moira advises keeping it short.

“By all means, have short naps as required, but no more than 20 minutes. If you end up sleeping away the day, your sleep drive will be low when you go to sleep, and you’re less likely to fall into those lovely sleepy rhythms you need.”

Stimulants

Caffeine, nicotine and alcohol can interfere with your sleep schedule and keep you wide awake when you're ready to hit the hay.

Stress

Stress can linger in our minds and bodies before we sleep, keeping us counting sheep throughout the night. Depending on how much stress impacts your life, you may benefit from meditation, journaling, a relaxing evening routine or speaking to a healthcare professional.

Ageing

Dr Moira notes that simply getting older might play a role in how much deep sleep we get.

“Sometimes older adults have a harder time getting to sleep,” she says. “It might be that they’re not as active during the day, so they aren’t wearing themselves out. They might not have the same social rhythms and routines they did in the workplace. They’re also more likely to have aches, pains and chronic health problems, making it difficult to stay asleep.”

Sleep disorders

Sleep disorders like insomnia, delayed sleep phase disorder, sleep apnea and restless leg syndrome might also impact someone’s ability to get a good night’s sleep. If you have any concerns about your sleep and think you might be experiencing a sleep disorder, speak with your healthcare professional.

Technology in the bedroom

Scrolling on your phone, gaming or using a computer right before sleep isn’t advisable, as the brightness of the screens combined with the brain stimulation they provide can make it difficult to get to sleep. However, technology use before bedtime remains prevalent. One study found 90% of Australian children use an electronic device in the hour before bed at least one night a week and 51 per cent use a device every night. Adolescent females in grades 10 to 12 were the most frequent users.

Why is my deep sleep so short?

If you feel like you’re not getting enough deep sleep, it might be due to napping, stress, stimulants, your environment or, in some cases, a sleep disorder. If you can’t improve your sleep with simple lifestyle measures, consider speaking with a healthcare professional to get the quality sleep you deserve.

Being active during the day can support deep sleep

How to improve deep sleep

“On a general level, you’ll improve your quality of sleep if your overall health is in check,” says Dr Moira. “This might include being aware of your food, alcohol and caffeine intake, managing your stress and making sure you can let go at the end of the day.”

With that in mind, here are some quick tips that may help improve your deep sleep.

• Try to wake up at a consistent time each day.
• Be mindful of napping throughout the day.
• Go to bed only when you’re sleepy.
• Try to get out of bed as soon as you wake up.
• Get some natural light first thing in the morning.
• Keep active during the day.
• Keep stimulants like caffeine, nicotine and alcohol to a minimum.
• Turn off screens an hour or two before bed.
• Create a relaxing bedtime routine.
• Create a cool, dark and distraction-free environment for sleep.

How to increase deep sleep naturally

In addition to Moira’s lifestyle recommendations, there are some natural remedies that may help improve your sleep quality, including melatonin, magnesium and binaural beats.

Melatonin is a hormone that regulates sleep and wake cycles. Taking melatonin supplements before bed may help increase deep sleep.

Magnesium can help you sleep by relaxing your muscles and calming the nervous system, promoting better sleep quality.

Binaural beats are a type of sound therapy that use two different tones played in each ear to create a perception of a single, rhythmic tone. This therapy may promote relaxation and improve sleep quality.

Adopting healthier bedtime habits may support a better overall sleep, which leads to more deep sleep

Increase deep sleep by improving your overall sleep

Deep sleep is essential for restoring our bodies and minds. While we can’t control the amount of deep sleep we get, adopting healthier bedtime habits, exercising, reducing stress and going to sleep only when we feel tired may help increase our overall sleep. And increasing our sleep may help to enhance our states of deep rest.

If you have any concerns about whether you’re getting enough deep sleep, get in touch with your healthcare professional, and they’ll be able to set you on the right path. After all, you deserve a rest!

Related:

• How to sleep better | 5 tips from a sleep expert
• Do hormones affect my sleep?
• Why do I always feel so tired and what do I do about it?

Dr Moira Junge, a healthylife Advisory Board member, is a registered practising Health Psychologist with the added specialty of sleep. She has been in private practice for over 20 years and is the CEO of the Sleep Health Foundation and was a founding member of the Behavioural Management of Sleep Disorders Committee within the Australasian Sleep Association (ASA). Dr Moira was also Chair of the ASA Insomnia and Sleep Health Council (2008-2015) and is a full member of the Australian Psychological Society.

Reviewed by the healthylife Advisory Board March 2023.