What is Deep Sleep?

The average adult spends a significant portion of their night in deep sleep. Deep sleep, also known as slow-wave or stage 3 sleep, is the third NREM (non-rapid eye movement) sleep stage. While in deep sleep, brain waves slow and get longer. This deeper sleep stage is important for everything from cognitive function and memory consolidation to physical restoration and overall health.

Despite the importance of deep sleep and its impact on daily functioning, many people don't get enough of it. Therefore, many consider using something like a  sleep gummy to help. Find out more about deep sleep, how much is needed, the benefits, and more below.

Benefits of Deep Sleep

Deep sleep is incredibly beneficial for the mind and body, and it is important to feel like you've had a good night's sleep. Therefore, if you are not getting enough of it, it can affect your everyday health and functioning. This state of sleep provides both physical and psychological health benefits.

Health Benefits of the Deep Sleep Stage

Deep sleep is thought to encourage body repair and growth through cellular regeneration. While less energy is consumed for brain activity, heart rate, and breathing, that energy can be reallocated to tissue repair. This encourages healing if you have sustained an injury and may keep the body in better health.

Time spent in slow-wave sleep is also good for mental health. Memories are consolidated, which is important for memory recall later. 

While in a state of deep sleep, energy can also be directed to provide immune system support. The body produces necessary immune system proteins that help it function properly when awake. This is why sleep is so important when you're sick, but getting enough deep sleep can also help with disease prevention.

Sleep and the endocrine system are closely connected. However, deep sleep may be especially important for certain hormone secretions, such as growth hormones that affect bones, muscles, and metabolism.

Stages of Deep Sleep

There are four general stages of sleep: Stage 1 (drowsy), Stage 2 (light sleep), Stage 3 (deep sleep), and REM sleep. Most people cycle through these sleep stages several times per night.

Description of Deep Sleep Stage

During this stage of sleep, muscles relax, breathing slows, and your heart rate slows. During deep sleep, it can even be difficult to wake up. And if you are woken during deep sleep, you may feel far more groggy than usual. The heart rate drops by 20 to 30 percent, and your body temperature declines slightly.

Brain activity during deep sleep is where the most significant changes take place. The brain experiences low-frequency and high-amplitude brain wave fluctuations known as delta waves. During other levels of sleep, high-frequency brain activity spikes known as sleep spindles occur. However, during deep sleep, these spikes occur less frequently. K-complexes, brief high-frequency energy waves in the brain, are also not as common during deep sleep. The slow-wave brain activity during deep sleep is considered good for cerebral restoration, memory consolidation, and potentially the capacity to store new information the following day.

Deep Sleep vs. REM Sleep

Deep sleep is the stage immediately before REM sleep. Unlike deep sleep, when brain activity slows, brain activity is similar to when you are awake and enter REM. Most dreaming also takes place during REM sleep, but while dreams occur during deep sleep, they are usually not easily recalled. The body is relaxed during REM, but eye movement is typical, which is not characteristic of deep sleep.

Duration of Deep Sleep Cycle

Sleep medicine research suggests that deep sleep should make up about 20 percent of your sleep time. For those who get the recommended seven hours of sleep per night, this equates to nearly an hour and a half of deep sleep. However, time spent in this sleep stage can vary depending on certain factors. For example, older adults spend more time in stage 2 sleep. Additionally, people who nap frequently throughout the day may not experience as much deep sleep. Individuals with sleep apnea may not get as much deep sleep due to being woken frequently through the night.

Improving Slow Wave Sleep

Slow-wave or deep sleep can be especially important to maintaining physical and mental health. This unique state of sleep allows the body to regenerate, the mind to settle, and the following day to be healthier overall. So, what should you do if you are not getting enough deep sleep? Thankfully, there are a few things that can help.

Tips for Improving Deep Sleep

If you suspect you're not getting enough deep sleep:

• Create a good sleep routine and make sure you are spending enough time asleep
• Practice good sleep hygiene, such as reducing caffeine intake and creating a good sleep environment
• Try taking a warm bath or shower just before bedtime
• Reduce high intakes of saturated fat and follow a healthy, high-fiber diet
• Consider listening to binaural beats to encourage delta-wave brain activity before bed

Trying something like deep sleep gummies may also help encourage slow-wave sleep at night. A good deep sleep gummy is made with ingredients that help you fall asleep and achieve a deep sleep easier. For example, Numo Sleep Gummies contain sleep-supporting ingredients like magnesium, l-theanine, apigenin (chamomile derivative), Taurine, and probiotics. These ingredients are formulated to help you sleep faster and stay asleep soundly through the night.

Getting to know sleep stages like deep sleep and their importance is the first step toward healthier sleep habits. Deep sleep is a critical stage for physical and mental health, so making sure you get enough of it can be vital. Whether it is a deep sleep gummy or routine adjustments to sleep schedules, supporting deep sleep is valuable for overall well-being.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. We recommend consulting your doctor before taking any supplements.

 

 Sources

https://www.health.harvard.edu/blog/how-does-sleep-affect-your-heart-rate-2021012921846

https://www.ncbi.nlm.nih.gov/books/NBK10996/ 

https://www.ncbi.nlm.nih.gov/books/NBK557469/# 

Slow Wave Sleep: Does it Matter? - PMC (nih.gov)

Slow-Wave Sleep: An Overview | Sleep Foundation