Deep Sleep: What it is and How Much You Need

Deep sleep, also called slow-wave sleep5, occurs in the third stage of non-rapid eye movement (NREM) sleep. During deep sleep, electrical ... Opensinanewwindow Share: Home /StagesofSleep /DeepSleep:HowMuchDoYouNeed? DeepSleep:HowMuchDoYouNeed? UpdatedMarch11,2022 Writtenby DaniellePacheco,StaffWriter MedicallyReviewedby Dr.AbhinavSingh,SleepPhysician FactChecked Ourteamofwriters,editors,andmedicalexpertsrigorouslyevaluateseacharticletoensuretheinformationisaccurateandexclusivelycitesreputablesources.LearnMore Weregularlyassesshowthecontentinthisarticlealignswithcurrentscientificliteratureandexpertrecommendationsinordertoprovidethemostup-to-dateresearch. Likeeatingandexercising,sleepiscrucialforyourhealth.Therearefoursleepstages,andeachstagehasaspecificpurpose.Deepsleepistherepairingandrestorativesleepthatisnecessarytofeelyourbesteachday. Becauseofthepotentialimpactsofobtaininginsufficientdeepsleep,itisimportanttounderstandwhatdeepsleepis,thebenefitsofdeepsleep,andthesignsofinsufficientdeepsleep. WhatAretheStagesofSleep? Onceyoufallasleep,yourbodycyclesthroughthreenonrapideyemovement(NREM)phasesofsleepfollowedbyonerapideyemovement(REM)sleepstage.Itusuallytakesbetween90and120minutestocyclethroughallfourstages,afterwhichthecyclestartsagain.Adultstypicallyhave4-6suchcyclespernight.InthefirsthalfofthenightyouspendmoretimeinNREMsleep.However,asthenightgoeson,youspendmoreandmoretimeinREMsleep. Stage1:Thisbrief,drowsystagemarksthetransitiontosleep,whenyourbreathingandheartbeatslowdown. Stage2:Inthisstageoflightsleepyourbreathingandheartrateslowevenmore.Yourtemperaturedropsandyourmusclesrelax.Stage2sleeplastslongerineachcyclethroughoutthenight.Abouthalfofyourtotalsleepeverynightisspentinthisstage Stage3:Previouslydividedintostages3and4,stage3slow-wavesleeprepresentsthedeepestsleepofthesleepcycle,whenbrainwavesareattheirslowestinfrequencyandhighestinamplitude REM:Asthenamesuggests,youreyesmovequicklybeneathyoureyelidsduringREMsleep.Yourbrainactivityissimilartothatofapersonwhoisawake.However,youlackmuscletoneanddonotmove.ExpertsbelievemostofourdreaminghappensduringREMsleep. WhatIsDeepSleep? Deepsleep,alsocalledslow-wavesleep,occursinthethirdstageofnon-rapideyemovement(NREM)sleep.Duringdeepsleep,electricalactivityinthebrainappearsinlong,slowwavescalleddeltawaves.Thesewaveshaveafrequencyof0.5to2Hertzandtheymustmakeupatleast6secondsofa30-secondwindowforthatwindowtocountasdeepsleep. Typicallyyoudescendintodeepsleepwithinanhouroffallingasleep,andexperienceprogressivelyshorterperiodsofdeepsleepasthenightwearson.Duringthisstage,automaticbodyfunctionslikebreathingandheartratearealsoveryslowandyourmusclesarerelaxed.Itcanbedifficultforsomeonetowakeyouup,andwakingupoutofdeepsleepmaymakeyoufeelmentallyfoggyforuptoanhour.   WhyIsDeepSleepImportant? Whileallstagesofsleeparenecessaryforgoodhealth,deepsleepoffersspecificphysicalandmentalbenefits.Duringdeepsleep,yourbodyreleasesgrowthhormoneandworkstobuildandrepairmuscles,bones,andtissue,andimmunesystemfunctioning.Additionally,slow-wavesleepmaybeimportantforregulatingglucosemetabolism.Eliteathletesvalueslow-wavesleepasithelpsreplenishenergystores. Deepsleepisimportantforcognitivefunctionandmemory,anditisthoughttoplayaroleinlanguagelearning,motorskills,andthedevelopingbrain. Throughouttheday,youreceiveinformationinputsthatstrengthenthesynapses,orpointsofcommunication,inthenetworksofyourbrain.However,yourbraincannottakeoninformationforeverwithoutrest. Researcherssuggestthatdeepsleepplaysaroleinpreparingyoursynapsesforthenextday.Putanotherway,yourbrainevaluatesnewmemoriesandthenpreservesandconsolidatesonlytheonesthataremostrelevanttoavoidsaturatingmemorypathways.Althoughthistheoryisstillunderinvestigation,evidenceshowsthatpeopleobtainahigherproportionofdeepsleepafterlearninganewtask,andshowhigherconcentrationsofslowwavesinbrainareasrelatedtothetask. Theresultsofthisprocessareevident:afteranightofgoodsleep,youarebetterpreparedtotakeonnewinformationandadapttonewenvironments.   HowMuchDeepSleepDoYouNeed? Tocalculatehowmuchdeepsleepyouneed,firstdeterminehowmuchsleepyouneedoverall.Mostadultsshouldaimforseventoninehoursofsleepeachnight.Between13%and23%ofthattimeshouldbespentindeepsleep.Ifyougetsevenhoursofsleepeachnight,thenyouspendapproximately55to97minuteseachnightindeepsleep. Toacertainextent,thebodyself-regulatesamountsofdeepsleep.Forexample,youmightspendmoretimeindeepsleepifyouarerecoveringfromsleepdeprivationorifyouregularlyexperienceshortsleep,suchasoverthecourseofaworkweek.Peoplemayalsoexperiencemoredeepsleepwhensleepdisorderssuchasobstructivesleepapneaaretreated.Bycontrast,peoplewhonapfrequentlymayexperiencelessdeepsleepduringsubsequentnaps,aspartoftheirdeepsleepneedshavealreadybeenfulfilled. Aspeopleage,theytendtohavelessdeepsleep.Theyusuallygetmorestage2sleepinstead. SleepDisordersAssociatedwithDeepSleep Sleepdisordersthatarespecificallylinkedtodeepsleeparecalleddisordersofarousalandincludesleepwalking,sleepterrors,andconfusionalarousals.Whileadultscanexperiencethesedisorders,theyaremorecommoninchildrenandadolescents. Typicallyepisodesofthesedisordersareshortandthesleeperdoesnotrememberthem.However,theeventscanimpactyourwakinghours.Somesleeperswithdisordersofarousalexperienceexcessivedaytimesleepiness.Othersmayaccidentallyinjurethemselvesorothersduringanarousalepisode. Measurementsofthebrainwavesofsleepwalkershavefoundthatmanyindividualscontinuetoexperienceacertainproportionofslowwaves—whicharecharacteristicofdeepsleep—duringasleepwalkingepisode.Adultsleepwalkersalsodisplayvariancesinslow-waveactivityduringtherestofthenight. WhatHappensWhenYouDon’tGetEnoughDeepSleep? Inadditiontocausingfeelingsoffatigue,alackofdeepsleepcanhaveanumberofimpactsonyourbody. Becausedeepsleepispartofthememoryformationprocess,youmaystruggletoconsolidatememoriesafternightswithoutenoughdeepsleep.Evenafteronenightofinsufficientsleepyoumayexperiencedifficultylearningorrememberinginformation. Onaphysicallevel,insufficientdeepsleepmaydecreaseyourimmuneresponsetovaccinesandleaveyoumorevulnerabletoinfection.Duringdeepsleep,potentiallyharmfulwasteproductsareeliminatedfromthebrain.Asaresult,disruptionstodeepsleepmayalsodriveadvancementofneurologicaldiseasessuchasAlzheimer’sandParkinson’s. Additionally,sleepdeprivationisassociatedwithhormonalchangesthatdriveourappetiteforhigh-caloriefood.Goingshortonslow-wavesleep,inparticular,isbelievedtocontributetoinsulinresistanceandthedevelopmentoftype2diabetesandheartdisease.Catchinguponsleepmayreversesomeoftheseeffects. WhoDoesn’tGetEnoughDeepSleep? Asdeepsleepoccursinmultiplestintsthroughoutthesleepperiod,anyonewhosleepsforlessthantherecommendedamountofhoursislikelytoobtaininsufficientdeepsleep.Fragmentedsleepduetosleepdisordersorsleepingattimesthatarenotconcordantwithyournaturalsleep-wakerhythmmayalsodiminishthepercentageofslow-wavesleep. Somepeoplewithinsomniaexperiencechangesintheirsleepcyclesandasaresultmayhavemorestage1sleepandlessdeepsleep.Stressandagingcanalsoreducelevelsofdeepsleep.Additionally,peoplewithconditionssuchasschizophreniaandAlzheimer’sdiseaseexperiencelessslowwavesleep. Recently,someresearchershaveobservedthatpeoplewithadamagedhippocampus,ormemorycenterofthebrain,experiencemuchlessslowwavesleepthanpeoplewithanundamagedhippocampus.Expertsproposethatthememorysignalssentbythehippocampusareanecessarytriggerforcreatingtheslowdeltawavesseenindeepsleep.Accordingly,problemswithmemoryformationmayrepresentacause,ratherthanaconsequence,oflessdeepsleep. SignsYouMayNotBeGettingEnoughDeepSleep Someindicationsyouarenotgettingenoughdeepsleepinclude: Feelingunrefreshedanddrowsy Reducedalertnessandattention Troublelearningandformingnewmemories Cravingsforhigh-caloriefood TipsforGettingMoreDeepSleep Ensuringyougetsufficientsleepoverallcanhelpyougetthedeepsleepyouneed.Byestablishingconsistentsleepandwaketimes,youcandevelopahealthysleeproutineforyourbody.Practicinggoodsleephygienecanalsohelpyougetmoresleepintotal.Healthysleephabitsinclude: Exercisingregularly Reducingcaffeineintakeintheafternoonandevening Ensuringyouhaveaquiet,cool,anddarksleepenvironment Creatingarelaxingroutinetowinddownintheevening Therearesomeadditionalstepsyoucantrytoencouragemoredeepsleep: TakeaWarmBath:Heatingyourbodyatleastanhourbeforebedtimemayhelpinduceslow-wavesleep.Thewarmthfromthebathdrawsheattoyourhandsandfeetwhichthendissipates.Theprocessallowsyoutocooldowntoacomfortabletemperatureforsleeping. ImproveYourDiet:Whatyoueatanddrinkbeforebedtimeimpactsyoursleep.Onesmallstudyfoundthatpeopleeatingadiethighinsaturatedfatsobtainedlessslow-wavesleep.Peoplewhoatemorefiberweremorelikelytohavemoredeepsleep. ListentoBinauralBeats:Binauralbeatsarecreatedbylisteningtotwoslightlydifferenttones,oneineachear.Thedifferencebetweenthefrequenciesofthosetonescreatesaperceivedthirdtone,orbinauralbeat.Ifcertainfrequenciesareused,yourbrainwavescanthenbeinducedtomatchthefrequencyofthatbeat.Limitedresearchsuggeststhatlisteningtodeltawavebinauralbeatsmayhelpinducedeltawavesinthebrainandthereforestage3sleep. WhentoTalktoYourDoctor Inadditiontosleepingenoughhours,restfulsleeprequiresobtainingaproperbalanceofallthesleepstages.Ifyouareexperiencingsleep-relatedproblemswithyourday-to-daymood,cognitiveability,performance,orphysicalhealth,talktoyourhealthcareprovider.Ifpossible,keepasleepdiarywhereyourecordyoursleephabitsanddaytimeexperiencesandsharethisinformationwithyourdoctor. Yourdoctormayhaveyoutakeasleepstudyorpolysomnography.Duringasleepstudy,amachinecanrecordtheelectricalactivityhappeninginyourbrain.Theserecordingsshowwhatstagesofsleepyouareinandforhowlong.Theresultsofyourstudymayprovideaclearerpictureofyoursleepingpatterns,whichcanhelpguideatreatmentplan. Wasthisarticlehelpful? YesNo AboutOurEditorialTeam DaniellePacheco StaffWriter Daniellewritesin-deptharticlesaboutsleepsolutionsandholdsapsychologydegreefromtheUniversityofBritishColumbia. Dr.AbhinavSingh SleepPhysician MD Dr.SinghistheMedicalDirectoroftheIndianaSleepCenter.Hisresearchandclinicalpracticefocusesontheentiremyriadofsleepdisorders. Share: References +39 Sources 1. NationalInstituteofNeurologicalDisordersandStroke(NINDS).(2019,August13).BrainBasics:UnderstandingSleep.RetrievedNovember8,2021,from https://www.ninds.nih.gov/Disorders/patient-caregiver-education/understanding-sleep 2. 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Harding,E.C.,Franks,N.P.,&Wisden,W.(2019).Thetemperaturedependenceofsleep.FrontiersinNeuroscience,13. https://pubmed.ncbi.nlm.nih.gov/31105512/ 38. St-Onge,M.P.,Roberts,A.,Shechter,A.,&Choudhury,A.R.(2016).Fiberandsaturatedfatareassociatedwithsleeparousalsandslowwavesleep.JournalofClinicalSleepMedicine,12(01),19–24. https://pubmed.ncbi.nlm.nih.gov/26156950/ 39. Jirakittayakorn,N.,&Wongsawat,Y.(2018).Anovelinsightofeffectsofa3-Hzbinauralbeatonsleepstagesduringsleep.FrontiersinHumanNeuroscience,12. https://pubmed.ncbi.nlm.nih.gov/30319382/ LearnmoreabouttheStagesofSleep DeepSleep By DaniellePacheco | March11,2022 WhatisREMSleepandHowMuchDoYouNeed? By JaySummer | April26,2022 WhatisNREMSleep? By DaniellePacheco | July8,2022 5WaystoGetMoreREMSleep By DanielNoyed | March11,2022 ParadoxicalSleep By RobNewsom | March25,2022 OtherArticlesofInterest SleepHygiene TipsforBetterSleep WhatisSleepHygiene? HowtoRelieveStressatBedtime HowtoImproveSleepQuality HowMuchSleepDoYouNeed? 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