HOW TO GET MORE DEEP SLEEP

I must admit, the Tour De France is wreaking havoc with my sleep schedule. I put enormous effort into improving my sleep last year and it is amazing how quickly it falls away when not disciplined. So this week, I am getting back on track and here are my tips for improving the most important part - deep sleep!

We all know that sleep is important, but do we know why and what to do to optimise our best sleep?

In today's blog, we’ll explore what you can do to get more deep sleep, including which behaviours can increase time spent in this highly beneficial sleep stage.

Deep sleep, also referred to as slow wave sleep (SWS), is one of 4 stages of sleep (light, deep, REM and wake) that you spend time in each night. It is known as the “physically restorative” stage of sleep, and is of great importance for athletes and anyone looking to perform at their best on a daily basis.

WHY IS DEEP SLEEP IMPORTANT?

As stated above, deep sleep is when your body restores itself physically. The vast majority of human growth hormone (95%) is actually produced at this time. Something many people don’t realise is that you don’t actually get stronger during your training session. Your muscles break down while you’re working out, then they are built back up again during deep sleep. Getting enough deep sleep is essential for maximising potential gains from your training that day.

Additionally, deep sleep helps strengthen your immune system, regenerate cells to repair bone and tissue, stimulate blood flow to muscles, and balance your metabolism and blood sugar levels.

IMPROVING DEEP SLEEP

Any efforts you can make to improve your overall sleep behaviour will tend to benefit your deep sleep as well. The most basic thing to do is simply spend more time in bed.

In general, deep sleep usually consists of 15-25% of most adults’ total time asleep. Research has shown that when you sleep in their own bed (as opposed to somewhere else like a hotel), on average people get 15 additional minutes of total sleep, with 3 minutes of that (20%) being deep sleep –a proportional increase in deep sleep along the lines of what should be expected.

Data also shows that things like proper hydration during the day (+6 minutes total sleep, +1 minute SWS), wearing a sleep mask and using a sound machine (both +5 minutes total sleep and +1 minute SWS) all correlate with a similarly proportional increase in total sleep and deep sleep.

BEST WAYS TO GET MORE DEEP SLEEP

• Blue-light blocking glasses before bed. Opinions vary, but it may be worth putting them on up to 3 hours before you go to bed.

• Ear plugs while sleeping.

• Breath-work to relieve stress, either during the day or prior to sleep.

• Massage therapy, and in particular the practice of cupping, after which many people report an average 1 more minute of deep sleep despite no increase in total time asleep.

• Steam room and sauna, with the dry heat of a sauna correlating with the greater proportional increase in deep sleep between the two.

• Plant-based diet. This is obviously a more significant lifestyle choice, but reports suggest that following a plant-based diet sees people average 2 additional minutes of sleep, with half of that (1 minute) being deep sleep.

DEEP SLEEP INHIBITORS

Likewise there are habits and contributing factors that have a negative correlation with deep sleep:

• Stress. When people report feeling stressed they average 8 fewer minutes of sleep and 1 minute less of deep sleep.

• Device in bed. Use of a screened device in bed corresponds with a 1-minute decrease in total sleep and deep sleep.

• Shared bed. Although many people average 12 more minutes of sleep per night when they share a bed with another person, they actually lose 1 minute of deep sleep. This doesn’t come as a surprise though, noises and movements from your partner in bed may often diminish your sleep quality.

• Alcohol. Consuming alcohol before bed can be extremely detrimental to deep sleep. When your body is forced to process alcohol during sleep it has trouble getting beyond light sleep and into deep sleep.

NO. 1 TIP FOR HOW TO INCREASE DEEP SLEEP: SLEEP CONSISTENCY

A data analysis of sleep consistency (going to bed and getting up at similar times every day) from 25,000 people showed a clear rise in nightly deep sleep as the percentage of sleep consistency over a 4-day period went up.

Sleep consistency helps maintain your circadian rhythm, the body’s 24-hour internal clock. When your body is on a predictable schedule it runs more efficiently and can better anticipate the onset of sleep each night, which in turn benefits your deep sleep.

All these minutes add up. So what are you going to do this week to help improve your sleep and therefore your athletic performance and overall wellbeing?