There are many questions regarding how many hours of deep sleep we should have each night to feel rested. This is because not all the hours we spend in bed are in a deep sleep phase; in fact, this is one of the shortest phases.
To clarify doubts, let's look at what deep sleep consists of and how many hours of deep sleep we should have.
What is deep sleep
Sleep is divided into two stages. There is the REM phase, characterized by rapid eye movement, and the NREM phase, which is further divided into three stages (N1, N2, and N3), with N3 being the stage where deep sleep is reached.
Throughout the night, we go through both types of sleep and the three phases of NREM. A complete cycle from N1 to N3 usually lasts about 90 minutes, so each night we go through this "path" four to five times.
During the first three or four hours we spend in bed, we experience non-REM or NREM sleep. In the N1 phase, we feel drowsy and the sleep is light, so any noise can wake us up.
In the N2 phase, brain waves begin to slow down, and drowsiness increases. When we reach the N3 phase, we are in deep sleep, with very slow brain waves and large, high Delta waves. We are completely resting, and our body is at rest; in fact, although we can move, our ability to move is significantly reduced in this stage.
How many hours of sleep does a person need
Let's focus on how many hours of deep sleep an adult needs, because in the case of children and teenagers, the numbers are usually higher, as their bodies are still developing and rest is even more important for them.
Scientists have determined that the percentage of deep sleep compared to what we sleep each night is about 20%. This means that if we sleep for eight hours, we will have spent about 96 minutes in Delta or deep sleep. Although it may not seem like much, this time is more than enough for us to face the new day with the energy we need.
This type of sleep we are talking about is very important, but we cannot forget the other phases of sleep. It is essential that we complete the full sleep cycle and go through all its phases throughout the night to feel good the next day.
Causes of having little deep sleep
When it comes to how many hours of deep sleep is normal, we have already seen that it is common for us to spend just over an hour and a half sleeping deeply each night. However, some people do not manage to reach this duration, and that affects their mood and physical condition. Let's see what might be causing this problem.
Age
It is common for people over the age of 30 to start noticing changes in their sleep patterns. This is because from that age the amount of deep NREM sleep and its electrical quality decreases. In other words, there is less N3 phase, and it no longer has as much restorative capacity.
Episodes of sleep fragmentation begin to appear, leading to several awakenings throughout the night.
As we age, this phenomenon worsens, as circadian rhythms change due to decreased melatonin during the night.
Poor diet
Dinner should be the lightest meal of the day. Additionally, it is advisable to go to bed with digestion already completed.
Experts recommend having a light dinner and doing so at least an hour and a half or two hours before going to sleep.
Heavy dinners cause the stomach to work hard during the night, preventing the body from resting as it should.
Stress
Stress and anxiety are great enemies of sleep. They "force" the mind to be constantly alert and worried about things, which often leads to episodes of insomnia. If we sleep little, reaching the deep sleep phase will be much more difficult.
How we can increase deep sleep
Renew your sleep equipment
It often happens that problems falling asleep are caused by trying to sleep on an unsuitable mattress. If we do not provide good support for our body, it will be more difficult to find a comfortable position to rest.
A good alternative is pocket spring mattresses, like those we offer in our store muellesensacados.es, with different options that adapt to each person's needs.
Don't overdo the nap
If you need to take a nap, try to not let it last more than 20 or 30 minutes and, if possible, don't nap after three in the afternoon. A long or late nap can completely disrupt your sleep rhythm.
Create a sleep routine
This involves "training" your brain, creating a routine that allows it to know when it's time to go to sleep. This will help it prepare for rest. For example, having a herbal tea and reading a bit.
Disconnect 30 minutes before going to bed
Half an hour before your bedtime, forget about all electronic devices: mobile, tablet, and even television. And, of course, do not take them with you to the bedroom.
These devices keep our brain alert and prevent it from relaxing. Additionally, the light they emit also affects brain wave behavior, making it harder to rest.
Now that you know how many hours of deep sleep you should have each night, it's time to take steps to improve your sleep health. Because sleeping well is the best way to have all the energy you need to face the challenges of daily life.