Deep sleep, specifically NREM stage three, is vital for physical recovery and clearing waste from the brain. Adequate deep sleep boosts overall health, whereas insufficient deep sleep can weaken immunity and heighten the risk of dementia and various chronic illnesses. Adults should aim for 7-9 hours of sleep nightly, with deep sleep constituting about 10-20% of that total.

Here are some suggestions to help you achieve better, deeper sleep.

Get at least 60 minutes of sun exposure daily

Regular exposure to sunlight helps maintain a stable circadian rhythm, which in turn improves daytime energy levels and enhances both the quality and duration of nighttime sleep.

Individuals should spend time walking or exercising outdoors in the morning. If exercising in the afternoon, it is advisable to choose a time after 4 PM to benefit from natural light while minimizing ultraviolet (UV) exposure.

Exercise regularly

Engaging in regular exercise for at least 30 minutes daily can improve sleep and overall health. Incorporating a mix of rhythmic and high-intensity workouts throughout the week can help boost resilience, promote relaxation, and lead to better sleep.

Exercise benefits health. Photo: Linh Nguyen

Limit evening blue light exposure

According to Cleveland Clinic, nighttime light can decrease melatonin levels, a hormone that aids relaxation and deep sleep. Electronic devices such as: smartphones, computers, and tivi emit substantial amounts of blue light, and their use should be limited.

Avoid excessively long naps

A short nap, lasting about 10-15 minutes, is recommended to allow the brain and body to rest. Napping excessively can disrupt the biological clock, making it difficult to fall asleep at night and leading to early morning awakenings.

Avoid evening alcohol consumption

Alcohol and alcoholic beverages negatively impact sleep and hormone levels. According to Healthline, alcohol exacerbates symptoms of sleep apnea and snoring, and it alters the nighttime production of melatonin, a substance critical for the body's circadian rhythm.

Maintain a cool, clean bedroom

A suitable sleep environment contributes to improved sleep quality and increased deep sleep duration. It is advisable to maintain a cool room temperature, around 25-28 degrees C, and select a comfortable, supportive mattress and pillow. Additionally, darkness helps stimulate the body's production of melatonin, a sleep-regulating hormone. Therefore, dim light sources before bedtime and use blackout curtains to keep the bedroom darker.

A noisy environment can make it difficult to sleep, cause frequent awakenings, and reduce deep sleep duration. If your bedroom is near a road or a noisy area, consider using earplugs or a white noise machine to create a soothing background sound.

Establish healthy sleep habits

According to Very Well Health, everyone needs to establish a healthy sleep routine that includes going to bed and waking up at the same time each day, even on weekends. Engaging in gentle relaxing activities such as: a warm bath, stretching, reading, or listening to music can signal to the brain that it is time to unwind and prepare for sleep.

Anh Chi (Compiled)