Deep sleep
All about deep sleep
Deep sleep is one of the most important phases of our sleep. Without enough deep sleep, we often feel exhausted and unbalanced the next day.
What is deep sleep?
Deep sleep, also known as phase 3 of NREM sleep, is the phase of sleep in which the body recovers most intensively. During this phase, brain waves are particularly slow and the body uses this time to regenerate. Deep sleep is important because the body gets the rest it needs here: muscles repair themselves, the immune system is strengthened and growth and healing hormones are released. Deep sleep is also the phase in which the body can fully relax, as it is least disturbed by external influences.
How much deep sleep is normal?
In a normal sleep cycle, a person goes through several stages, including deep sleep. Deep sleep accounts for about 10-25% of total sleep time. For an average adult who sleeps around 7-9 hours, this means that they usually spend between 45 minutes and 2 hours in the deep sleep phase. The exact duration depends on various factors, including age, health and sleeping habits.
How much deep sleep do you need?
Deep sleep is crucial for physical and mental recovery. On average, adults need about 1 to 2 hours of deep sleep per night, which accounts for about 20-25% of total sleep. This amount ensures optimal physical regeneration, strengthens the immune system and supports the growth and repair of cells and tissues. However, the actual amount of deep sleep needed can vary depending on age and physical activity. People who are intensely physically active tend to need more deep sleep, as the body needs more time to recover from exertion and strain.
What happens with too much deep sleep?
Although deep sleep is important for recovery, too much deep sleep is not necessarily beneficial. Too long periods of deep sleep can indicate sleep disorders such as sleep apnea or health problems. In some cases, too much deep sleep can disrupt the sleep cycle and prevent the body from spending enough time in other important sleep stages such as REM sleep. Excessive deep sleep can also lead to poor sleep quality and increase feelings of sleepiness the next morning.
Changes in deep sleep with age
From 50 years
Sleep changes with age, and this also affects deep sleep. From the age of 50, the proportion of deep sleep generally decreases. Older adults often spend only about 15-20% of their sleep in deep sleep, which is a normal change in sleep patterns. Even if deep sleep becomes shorter, it remains crucial for physical recovery and regeneration. To promote deep sleep, it is particularly important to maintain regular sleeping habits and a comfortable sleeping environment.
From 60 years
From the age of 60, the proportion of deep sleep continues to decrease. At this age, older people generally spend even less time in deep sleep as sleep patterns continue to change. Nevertheless, deep sleep remains important for the regeneration of the body. Even in old age, care should be taken to create a peaceful sleeping environment, incorporate relaxation exercises and maintain a regular sleep routine to maximize sleep quality and recovery.
Improving deep sleep – tips
As deep sleep plays an essential role in physical recovery and regeneration, it is important to promote it in order to improve overall sleep quality. Here are some simple but effective tips that can help deepen deep sleep and optimize recovery.
Regular sleeping habits: A set sleep routine helps to prepare the body for deep sleep. Go to bed at the same time every night and get up at the same time.
Reduce stress: Persistent stress can disrupt the deep sleep phase. Relaxation methods such as meditation, breathing exercises or gentle yoga in the evening help you to calm down and promote a more restful sleep.
Physical activity: Regular exercise during the day promotes sleep quality and supports deep sleep. However, avoid intensive exercise immediately before going to bed as this can wake up the body.
Optimize your sleeping environment: Make sure your bedroom is quiet, dark and cool. A pleasant sleeping environment promotes deep, undisturbed sleep.
Avoid caffeine and alcohol: These substances can disrupt the sleep cycle and shorten the duration of deep sleep. Caffeine should be avoided at least 4-6 hours before bedtime, and alcohol should not be consumed in large quantities.
