Expert-Backed Tips to Maximize Deep Sleep & Wake Up Refreshed

What Is Deep Sleep?

Your ability to fall asleep and wake up is controlled by your internal clock, known as the circadian rhythm. This rhythm regulates the production of Melatonin, a hormone that promotes sleep, which rises in the evening as it gets dark and decreases with morning light.

During sleep, your body cycles through different phases, which include four distinct stages. These stages are split between two types: non-REM sleep and REM sleep.^[1] Each sleep cycle takes about 90 to 110 minutes, and you typically go through four to six sleep cycles each night.

To feel fully rested, it's important for your body to progress through all the stages, with deeper REM sleep occurring more frequently in the early morning hours.

ALSO READ: Benefits of 5HTP For Sleep Support

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Stages of Sleep

Stages of Sleep

The four stages of sleep are:

Stage 1: Non-REM (N1)

Duration: 1-5 minutes

This is the initial, light stage of sleep. As you transition from wakefulness to sleep, your muscles begin to relax, and your breathing, heart rate, and eye movements start to slow down. It’s easy to wake up during this phase, as the body has only just begun its shift into sleep.

Stage 2: Non-REM (N2)

Duration: 10-60 minutes

This stage marks the onset of deeper sleep. Your muscles relax even more, your body temperature drops, and eye movements stop. Brain activity slows down, though there are brief bursts of electrical activity called sleep spindles. These spindles are important for memory consolidation.

Stage 2 accounts for the majority of your sleep, and as you cycle through stages, you spend more time here than in any other stage. It’s still relatively easy to wake up during this phase, though you're beginning to move deeper into sleep.

Stage 3: Non-REM (N3)

Duration: 20-40 minutes

This is the deepest stage of non-REM sleep, often referred to as slow-wave sleep or delta sleep due to the presence of slow brain waves called delta waves. During stage 3, your muscles are fully relaxed, and all bodily functions, including breathing and heart rate, slow down to their lowest levels.

This stage is critical for physical recovery, immune system strengthening, and overall restoration. It's very difficult to wake up during stage 3, and if you do, you may feel disoriented. Most of your deep sleep occurs in the first half of the night.

A 2020 study by Cohen et al. also highlighted that those who get less than 7 hours of sleep per night have a weakened immune system, making them more susceptible to infections like the common cold.^[2]

READ MORE: The Link Between Sleep and Immune Health

Stage 4: REM Sleep

Duration: 10-60 minutes

REM sleep occurs about 90 minutes after you fall asleep and is the stage where dreaming most often occurs.^[3] During this phase, your brain becomes more active, almost mirroring wakefulness, and body functions like breathing, heart rate, and blood pressure increase. However, your muscles are temporarily paralyzed, preventing you from acting out your dreams.

REM sleep is crucial for cognitive functions such as memory consolidation and mood regulation. As the night progresses, the duration of REM sleep increases, with the longest periods happening just before you wake up. As you age, the amount of time spent in REM sleep decreases.

Research from the American Heart Association in 2019 found that consistent sleep deprivation significantly raises the risk of developing cardiovascular diseases, high blood pressure, obesity, and type 2 diabetes.^[1]

Joshua Collins

Joshua Collins, LCSW, LCADC, CCS, and EMDR Certified, suggests the 10-3-2-1-0 rule to improve both the quality and depth of sleep: No caffeine 10 hours before bed, no food or alcohol 3 hours before bed, no work 2 hours before bed, no screens 1 hour before bed, and 0 hits of the snooze button in the morning.

How Much Deep Sleep Do You Need?

Adults typically need 10%-20% of the total sleep time as deep sleep which approximately equates to 1-2 hours per night. The elderly, on the other hand, usually get less deep sleep as compared to their younger counterparts because of the natural changes in their circadian rhythm.

Studies and professional opinions highlight the importance of deep sleep as a component of the sleep cycle for overall wellness, and the quantity required changes with age, medical background, and individual lifestyle.

If you are not getting enough deep sleep, you may want to visit a healthcare provider and review your sleep habits and possibly find a solution.

ALSO READ: How Many Hours of Sleep Do Kids Need

What Happens If You Don’t Get Enough Deep Sleep?

Poor deep sleep may cause a number of adverse consequences, either physically or mentally. Not having enough deep sleep causes hormonal imbalances, lower memory consolidation, and difficulty in eliminating waste products from the brain.

Health Risks:

• Cognitive Decline: Chronic lack of deep sleep is linked to impaired memory, poor learning, and even conditions like dementia and Alzheimer’s.

Inadequate deep sleep can lead to a range of negative effects, both physically and mentally. A 2018 study by the University of California, Berkeley found that chronic lack of deep sleep impairs memory consolidation and increases the risk of cognitive decline, including conditions like Alzheimer’s.^[5]

• Mood Changes: Insufficient deep sleep can lead to irritability, anxiety, and depression. Sleep deprivation affects neurotransmitters that regulate mood, leading to emotional instability.

A 2025 study from the Sleep Foundation showed that insufficient deep sleep disrupts neurotransmitters, leading to mood changes such as anxiety and irritability.^[6]

• Increased Risk of Chronic Diseases: Long-term sleep deprivation raises the risk of developing heart disease, high blood pressure, stroke, obesity, and type 2 diabetes.

“Sleep deprivation not only affects your mood but also increases the risk of long-term health complications, making it vital to prioritize deep sleep," explains Dr. Maria Lopez, Manager at REM Sleep Labs, Inc.

These findings emphasize the critical importance of deep sleep for both mental and physical health, underscoring its role in preventing chronic diseases and improving overall well-being.

Tips to Improve Your Sleep

Tips to Improve Your Sleep

A person is required to have a normal sleep-wake schedule to improve deep sleep quality. Routine puts your body’s clock in order and it becomes easier for you to sleep at night as well as wake up in the morning.

Here are some practical tips to get better REM sleep:

• Set a Fixed Bedtime and Wake-up Time: Choose a certain time for bedtime and rising from bed, regardless of the day of the week it is. This consistency helps regulate your circadian rhythm over time, and organically promotes deeper stages of sleep.
• Create a Pre-sleep Routine: Some recommendations include; Light exercises such as stretching, taking a warm bath, reading a book, or just simply listening to soothing music before going to bed. These cues make the body release hormones that prepare you for a good night’s sleep.
• Optimize Your Sleep Environment: Turn your bedroom into a sleep sanctuary – low temp, low light, no noise. Invest in quality pillows and quality mattresses to maintain proper sleep.
• Limit Blue Light Exposure: Do not use your phone, tablet, or computer, for at least, one hour before bedtime. These help in regulating the body’s natural production of melatonin thus helping in sleep.^[7]
• Mind Your Diet: Do not take caffeine products and foods that cause body heat before going to bed. Choose magnesium or melatonin-rich foods best for supper or lighten up snacks if necessary.^[8]
• Exercise Regularly: Physical activity can affect the duration and quality of sleep that one has during the nighttime. But you should avoid performing high-intensity workouts just before going to bed.

By bringing into practice such measures, your sleep as well as the associated stages such as deep and REM sleep will automatically be made better thus improving the overall quality of your life.

Deep sleep is essential for long-term brain health, not only for memory but also in detoxifying the brain from harmful substances that accumulate throughout the day," says Dr. Jim Stevens, Neurologist at Fort Wayne Neurology.

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Vitamins to Increase Deep Sleep

Finding a diet that will improve the quality of sleep, as well as time spent in deep sleep is important for the body’s physical regeneration. Some important vitamins and minerals include magnesium, vitamin D, Melatonin as well as Vitamin B which help in inducing and controlling sleep/wake cycles and other neurological processes.

• Magnesium: Reduces stress to the body and controls GABA further indicating that it encourages relaxation and deep sleep. Present in vegetables, nuts, and seeds as well as whole grains.^[9]

READ MORE:

• Magnesium Glycinate for Sleep
• Magnesium For Anxiety and Sleep
• Vitamin D: An essential nutrient required for sustaining the rapid and intense phase of deep sleep. It is derived from the sun, fatty fish, dairy products, and egg yolk.^[10]
• B Complex Vitamins: This group includes eight essential vitamins: Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9), and Cobalamin (B12). These vitamins are present in foods such as eggs, leafy greens, dairy products, meat, poultry, beans, and salmon.
• Melatonin: A sleep-promoting hormone naturally found in certain fruits (such as tart cherries, grapes, strawberries, and kiwi), vegetables (like bell peppers, corn, and tomatoes), and nuts (including pistachios and walnuts).^[11] Melatonin supplements can also help support falling asleep naturally.^[12]
• Tryptophan: An essential amino acid that helps the body produce serotonin and melatonin. It is found in high-protein foods like nuts and seeds, beans, eggs, cheese, oats, poultry, red meat, and tofu.
• Omega-3 Fatty Acids: A heart-healthy fatty acid that may also support better sleep quality. It is primarily found in fatty fish, nuts, and seeds.

ALSO READ: Best Sleep Aid Supplements.

In this video, our valued client Laura shares her transformative journey with WOWMD Night Calm, revealing how this advanced sleep formula has significantly improved her sleep quality, helped her fall asleep faster, and reduced nighttime awakenings.

She explains how WOWMD Night Calm has replaced multiple other supplements and delivered better results, positively impacting her mood, energy, and overall well-being.

Natural Ways to Enhance Deep Sleep

A restful, restorative night's sleep is very essential for optimum health and a fully functional body system. Think about the warmth of herbal tea’s effect and the acting essential oils that help you to relax and practice relaxation techniques to achieve better sleep quality. Here’s how you can make sleep a delightful ritual:

Herbal Teas

Sip on chamomile, valerian root, or lavender tea before bed. These herbal wonders gently ease the tension of the nervous system as part of your sleep preparation routine.^[13]

Essential Oils

Put some life into your place with the fragrances of lavender, sandalwood, and cedar wood. These oils when used in a diffuser or when mixed with a carrier oil for topical use, set the mood for better, peaceful sleep.^[14]

Relaxation Techniques

It’s important to let go of the day’s stress through meditation, progressive muscle relaxation, or deep breathing exercises. These techniques assist in helping relax and ease the body to a deep, uninterrupted state of sleep.

Importance of Natural Light Exposure

The sun is your best friend in the morning! Natural lightning predicts the light-dark cycle so that the body's internal clock is synchronized to accommodate the environmental change. It is recommended to spend at least 30 minutes outside in the morning to receive its advantages.

Integrating these natural ways into your everyday regimen makes it possible to turn your sleep into a life-rejuvenating experience.

When to See a Doctor About Sleep Problems

If you’ve implemented healthy sleep habits and still struggle with deep sleep, it’s important to consult a healthcare provider. Sleep disorders, such as sleep apnea, insomnia, and restless leg syndrome, may be affecting your ability to achieve adequate deep sleep.

"Sleep disorders often go undiagnosed because symptoms like snoring or fatigue are overlooked. If sleep problems persist, it’s crucial to consult a sleep specialist," advises David Green, a specialist in Pulmonary and Critical Care Medicine, Emory University.

Dr. Nancy Foldvary-Schaefer, a DO in Epilepsy Neurology and Sleep Medicine from the American Academy of Sleep Medicine, recommends consulting a doctor if you experience chronic sleep issues that interfere with daily functioning.