Deep sleep, also called slow-wave sleep (SWS), is a really important stage of sleep for your overall health. During deep sleep, your body repairs itself, your brain processes information, and your emotions reset.
The amount of deep sleep you need changes as you get older. While some people can thrive on very little deep sleep, for others, not getting enough can affect their health and well-being.
This article will explore how much deep sleep do you need by age and provide tips for getting more of it.
What is deep sleep?
Deep sleep is also called slow-wave sleep (SWS) or stage N3 of non-rapid eye movement (NREM) sleep. During deep sleep, your brain waves slow down to 0.5 to 2 Hertz, which are called delta waves.
This is the deepest, most restful sleep stage, and it’s very different from REM sleep, which is the sleep stage most associated with dreaming.
The sleep cycle
During sleep, you move through four stages: NREM 1, NREM 2, NREM 3 (deep sleep), and REM. Each cycle lasts about 90 to 120 minutes, and adults go through four to six cycles each night.
Deep sleep needs across the lifespan
Deep sleep needs change as you move through different life stages. Here’s a quick guide to general recommendations:
Children and Adolescents
Kids and teens need a lot more sleep than adults because they’re growing and developing at a rapid pace. Deep sleep is especially important during these years.
- Infants (up to age 1): Babies need 12 to 17 hours of sleep each day. A good portion of that should be deep sleep, supporting their growth and development.
- Toddlers (ages 2 to 5): Toddlers need 11 to 14 hours of sleep.
- School-age children (ages 6 to 12): Kids in this age group need 9 to 12 hours of sleep.
- Teenagers (ages 13 to 18): Teens should aim for 8 to 10 hours of sleep. This is when hormones are released and tissues are repaired, so deep sleep is super important.
Adults
Adults need less sleep than children, but it’s still vital for overall health.
- Adults (ages 18 to 64): Aim for 7 to 9 hours of total sleep each night. About 20-25% of that should be deep sleep, which works out to roughly 1 to 2 hours.
Keep in mind that how much deep sleep you need can vary based on things like your genetics, lifestyle, and any health conditions you might have. If you’re concerned about your sleep, it’s always a good idea to talk to your doctor.
Older Adults
As we get older, our sleep patterns tend to change. We often sleep less overall, and we get less deep sleep.
- Older adults (65+): Older adults may still need 7 to 8 hours of sleep, but they may not get as much deep sleep as they used to. Some research even suggests that men may experience a bigger decline in deep sleep as they age compared to women.
Why is deep sleep important?
Deep sleep isn’t just about feeling rested; it’s crucial for your body and brain to function properly. Here’s a rundown of why it matters:
- Physical Restoration: Deep sleep is your body’s repair time. It’s when your cells regenerate, tissues heal, and your immune system gets a boost. It also helps you recover after physical activity.
- Cognitive Function: Deep sleep plays a key role in consolidating memories and learning. Scientists think deep sleep prepares your synapses for the next day, evaluates memories, and keeps the important ones. Studies even show that people get more deep sleep after learning something new, with more slow brain waves in the areas related to that task.
- Hormone Regulation: During deep sleep, your body releases hormones like growth hormone, which is essential for growth and development.
- Heart Health: Exciting new research suggests that getting enough deep sleep might even be good for your heart! A study published in the European Heart Journal found that adding pink noise during sleep increased slow-wave activity and improved the function of the heart’s left ventricle.
What Affects Deep Sleep?
Many factors can affect the amount of deep sleep you get each night.
Lifestyle Factors
Your diet can have a huge impact on your sleep. A diet high in saturated fats may reduce how much slow-wave sleep you get, and eating a big meal right before bed can also disrupt your sleep. Try to eat a high-fiber diet to improve your sleep.
Regular exercise is great for your health and can help you sleep better, but you should avoid intense workouts close to bedtime.
Avoid caffeine and alcohol in the evenings, as they can both interfere with your sleep, consider tea for sleep and digestion instead.
Environmental Factors
Create a sleep environment that’s dark, quiet, and cool, perhaps even adding plants for a restful night’s sleep. The ideal bedroom temperature is between 60 and 68 degrees Fahrenheit.
Try to go to bed and wake up around the same time every day, even on weekends.
Health Conditions
Sleep disorders like sleep apnea, restless legs syndrome, and insomnia can all disrupt deep sleep. Stress and anxiety can also affect your sleep. Managing anxiety by scheduling challenging tasks for daytime can help you relax and sleep better at night, although some may seek alternative options like Coffea Cruda.
How to improve deep sleep
If you’re worried you’re not getting enough deep sleep, there are some things you can try to improve your sleep quality.
Optimize your sleep hygiene
- Keep a consistent sleep schedule. Try to go to bed and wake up around the same time every day, even on weekends.
- Create a relaxing bedtime routine. Take a warm bath an hour or so before you plan to go to bed. Try meditation or deep breathing exercises. Gentle stretching can also help you relax.
- Make sure your sleep environment is comfortable. Keep your bedroom dark, quiet, and cool. Use comfortable blankets. If noise is a problem, try a sound machine or earplugs.
Dietary and lifestyle adjustments
- Change your diet. Avoid heavy meals, caffeine, and alcohol close to bedtime.
- Exercise regularly. Regular physical activity can improve sleep, but avoid intense workouts right before bed.
- Try pink noise. Some people find that pink noise improves deep sleep.
Address underlying issues
- Manage your stress. Try yoga or mindfulness to reduce stress.
- Talk to your doctor. If you suspect you have an underlying sleep disorder or other health problem, talk to a healthcare professional.
Frequently Asked Questions
How do I increase my deep sleep?
Boosting your deep sleep often involves a multi-pronged approach. Prioritize a consistent sleep schedule, aiming to go to bed and wake up around the same time each day, even on weekends. Create a relaxing bedtime routine, perhaps including a warm bath or reading. Ensure your bedroom is dark, quiet, and cool. Regular exercise is beneficial, but avoid intense workouts close to bedtime. Limit caffeine and alcohol intake, especially in the evening. Consider meditation or mindfulness techniques to reduce stress and promote relaxation. If sleep issues persist, consulting a sleep specialist can provide personalized guidance and rule out underlying conditions.
Is 40 minutes of deep sleep a night enough?
Whether 40 minutes of deep sleep is sufficient depends on individual factors like age and overall health. While there’s no magic number, most adults ideally need between 1 to 2 hours of deep sleep per night. Forty minutes is on the lower end, and consistently getting such a low amount could lead to issues like daytime fatigue, impaired cognitive function, and a weakened immune system. If you’re concerned about your deep sleep duration, tracking your sleep with a wearable device or app and discussing the results with your doctor can help determine if further evaluation or intervention is necessary.
Wrapping up
Deep sleep is more than just a good night’s rest. It’s crucial for your body to repair itself, your mind to function properly, and your emotions to stay balanced.
How much deep sleep you need changes as you age, from the long stretches babies and kids need to the shorter amounts that older adults typically get.
You can help yourself get more deep sleep by:
- prioritizing good sleep habits
- taking care of your physical and mental health
- talking with a healthcare professional about any underlying conditions
Making sleep a priority can improve your overall quality of life.