The duration of light and deep sleep varies among individuals. People with good sleep quality typically experience longer periods of deep sleep. Some individuals sleep for 6 hours a night, with most of that time being deep sleep. However, many others sleep for 8 hours but primarily experience light sleep and wake easily. The length of deep sleep depends on factors such as age, genetics, gender, obstructive sleep apnea, and snoring.

Individuals who do not achieve deep sleep often feel tired or drowsy during the day, and may experience memory problems and reduced concentration. To improve sleep quality, people can adopt the following tips.

Establish a fixed bedtime and wake-up time: To create a natural circadian rhythm, avoid staying up late and sleeping in on weekends. Instead, wake up at a consistent time and go to bed before 11 PM every day. Staying up late on weekends makes it difficult to fall asleep early on Sunday evening, leading to restlessness, reduced deep sleep, and fatigue the next day.

Manage stress throughout the day: According to the American Psychological Association, higher stress levels are linked to less deep sleep. Stress activates the sympathetic nervous system, increasing cortisol and adrenaline hormones, which keeps the brain alert and makes it difficult to enter deep sleep, disrupting the sleep cycle. Meditation, yoga, and gentle evening exercise can help relax the mind.

Avoid alcohol close to bedtime: While alcohol may induce sleep quickly, it hinders deep sleep. This occurs because consuming alcohol before bed overworks liver enzymes that metabolize alcohol, preventing the brain from recovering and disrupting the sleep cycle.

Limit electronic devices: Avoid using electronic devices for at least 30 minutes before bed, or even earlier. Turn off the television and keep electronic devices out of the bedroom to reduce blue light exposure. Light from screens disrupts sleep by preventing the body from releasing melatonin, the hormone that signals to the body it is time to sleep. Additionally, television programs or work emails can interfere with relaxation time, causing unnecessary cognitive stimulation and leading to difficulty sleeping.

Wear an eye mask: This habit helps block external light from entering the bedroom. Individuals who struggle with deep sleep and are sensitive to light should choose a soft, smooth eye mask for nightly use. This can help maintain REM sleep longer and boost melatonin production.

Drink enough water: Consuming 1.5-2 liters of water daily supports metabolism, detoxification, and maintains bodily balance, while also improving nighttime sleep quality. Limit excessive water intake before bed to avoid nighttime urination, which can reduce deep sleep. Avoid sugary snacks, as they can cause blood sugar spikes. Steer clear of caffeine, spicy foods, and acidic foods after 4 PM to prevent sleep disruption.

Anh Chi (According to EveryDay Health)