The importance of Deep Sleep
I'm a big believer in the power of sleep. Over the years, I’ve developed a sleep routine that I stick to no matter where I am. It’s simple but effective: I wear a silk, adjustable sleep mask (to avoid drying out my eyes), I put in earplugs (mostly because of my cat), and I sprinkle a bit of lavender essence on my pillow and around the room to help me relax.
While I usually sleep soundly, my cat often interrupts my rest—so I started tracking my sleep with my Apple Watch. I was curious to understand the overall quality of my sleep, especially how much time I spend in each sleep phase. To my surprise, although I consistently get the recommended 7 hours of sleep, I only average less than an hour of deep sleep.
During the Deep Sleep phase our body starts to repair itself.
What Is Deep Sleep?
Sleep occurs in four stages. The first two are light sleep stages, during which your body temperature drops, your heart rate slows, and your muscles begin to relax. The third stage is deep sleep, also known as slow-wave sleep. This is when brain waves become long and slow, and the body undergoes crucial repair processes. The fourth stage is REM sleep (Rapid Eye Movement), during which we dream. REM is important for emotional regulation and mental restoration.
All stages of sleep play a vital role in our wellbeing, but deep sleep is especially important. This is when the body releases growth hormone to repair bones, muscles, and skin tissue. It’s also the phase during which our brain resets and repairs overstimulated synapses, consolidates memories, and balances cognitive functions.
Why Deep Sleep Is So Important
On average, deep sleep should make up about 20% of your total sleep time—roughly 1.4 to 1.8 hours per night. Falling short can lead to drowsiness, poor concentration, mood swings, and a sluggish metabolism. Lack of deep sleep also disrupts glucose metabolism and weakens the immune system, making us more prone to cravings (especially carbs) and infections.
Chronic deep sleep deprivation has been linked to serious health issues, including high blood pressure, diabetes, obesity, and cognitive decline. Simply put, deep sleep is the foundation of physical and mental health.
Having a pre sleep routing is important to get us into a relaxing state.
How to Get More Deep Sleep
If you’re not getting enough deep sleep, consider these lifestyle changes:
Exercise regularly to reduce stress and improve sleep quality.
Avoid caffeine after 2 PM, as it can interfere with your ability to fall and stay asleep.
Increase your fiber intake, which supports gut health and sleep regulation.
Limit alcohol, especially in the evening, since it can reduce deep sleep and keep you in lighter sleep stages.
Reduce screen time before bed—blue light from phones and tablets disrupts melatonin production.
Incorporate relaxation practices like evening meditation, gentle stretching, or yoga nidra (a guided form of sleep yoga) into your bedtime routine.
During a particularly stressful time, I found that yoga nidra combined with alternate nostril breathing significantly improved my sleep quality. I also enjoy a warm cup of herbal tea before bed—the soothing warmth helps me unwind.
Make Your Sleep Count
Sleep is essential for brain function, hormonal balance, immune support, and emotional health. Prioritizing deep sleep is one of the most impactful things you can do for your wellbeing.
Give these tips a try—and let us know how they work for you!
