London Daily

Focus on the big picture.
Wednesday, Oct 22, 2025

How to get more deep sleep every night - and why it's important

How to get more deep sleep every night - and why it's important

We all know that a good night’s sleep is a vital component for all-round health.

However, life frequently gets in the way and work, stress and unpredictable schedules can stop us from getting our recommended eight hours.

And it isn’t only the amount of sleep we get that we need to think about – it’s also the quality of that sleep. Our sleep state fluctuates through the night as we drift between light and deeper sleeps, states where we dream, and states where we are at our calmest.

Deep sleep is arguably the most important of these sleep states, but far too many of us aren’t getting enough of it every night.

To improve the quality of your sleep and ensure your slumber is a restful as possible, you first have to understand how the different sleep stages work – and why we need them.

What is deep sleep?


‘Deep sleep, sometimes referred to as slow-wave sleep, is the third stage of the sleep cycle,’ says Steve Adams, CEO at Mattress Online. He explains that deep sleep happens after the initial drowsiness of stage one and the light sleep of stage two.

Experts say sleep is divided into two categories: REM and non-REM sleep. You start the night in non-REM sleep followed by a brief period of REM sleep. The cycle continues throughout the night about every 90 minutes.

Deep sleep typically occurs in the final stage of non-REM sleep.

‘With deep sleep, your body is in a much more relaxed state than what it is during light sleep,’ Steve tells Metro.co.uk.

‘Light sleep is essentially your body preparing for deep sleep; your body’s systems slow, your core temperature drops, eye movements stop and your brain waves begin to slow, although bursts of activity are present.’

In deep sleep, Steve explains that your heartbeat, breathing and brain activity is at its slowest.

‘You’re less likely to wake up as a result of loud noises or disturbances,’ he adds.

‘Being woken up during a deep sleep can also cause you take longer to feel “awake” than if your alarm wakes you during the lighter stage of sleep.’

This is why it can be beneficial to try to track your sleep cycles to ensure your alarm is set for a light sleep phase, which may make your mornings less groggy.

It is thought that the first stage of deep sleep lasts anywhere from 45 to 90 minutes. It lasts for longer periods in the first half of the night and gets shorter with each sleep cycle.

Deep sleep can boost the immune system, improve memory and even flush out brain waste


What are the benefits of getting more deep sleep?


Deep sleep offers many benefits for our overall health. From giving your brain a break from firing at such an intense speed, to helping to organise your memories, and even flushing waste from your brain.

‘During deep sleep, the glucose metabolism in the brain increases, which can improve our memory and learning ability,’ Steve says.

‘In addition, deep sleep supports:

*  Growth and development of the body

*  Cell regeneration

*  Energy restoration

*  Repairing tissues and bones

*  The immune system.’

How can you get more deep sleep?


The average amount of deep sleep a person gets per night is approximately two hours per recommended eight hours of sleep.

‘Generally speaking though, your body determines how much deep sleep you get based on your needs,’ says Steve. ‘However, as we age, we spend less time in deep sleep and more time in the light sleep stage.’

Steve suggests that the following changes could help you get more deep sleep each night:

*  Taking a hot bath before bed; heat is believed to promote increased levels of deep sleep.

*  Exercise for between 20-30 minutes each day.

*  Set yourself a regular sleep and wake up time each day.

*  Avoid caffeinated and alcoholic drinks before bed.

*  Create a serene sleep environment free from screens and distractions.

*  Ensure you have a properly dark room to sleep in as streetlights or any external lights outside can impact sleep quality.

Ultimately, it all comes down to maintaining good sleep hygiene. Most of the above tips are common sense good practice, but there are some more out-of-the-box techniques you can try too.

‘Put your legs up against the wall before bed,’ suggests Jessica Sepel, clinical nutritionist.

‘Lie on your back, with your legs up against the wall and breathe deeply, for just 10-15 minutes before bed.

‘This maneuver helps to soothe the nervous system and is used for reducing stress in the lower half of the body in adults before bedtime.’

Another suggestion is taking a supplement and vitamin blend.

‘Try a PM+ or Mood+ Emotional Balance,’ says Jessica.

‘The PM+ formula contains a special blend of herbs and minerals designed to relax the body. Lavender and Passionflower help to reduce disturbed and restless sleep, and soothe and calm the nerves and the mind.

‘They also relieve tension and unrest. Magnesium supports muscle relaxation, muscle function, healthy muscle contraction function, healthy neuromuscular system and function, nervous system health and nervous system function.’

Newsletter

Related Articles

0:00
0:00
Close
‘Frightening’ First Night in Prison for Sarkozy: Inmates Riot and Shout ‘Little Nicolas’
White House Announces No Imminent Summit Between Trump and Putin
US and Qatar Warn EU of Trade and Energy Risks from Tough Climate Regulation
Apple Challenges EU Digital Markets Act Crackdown in Landmark Court Battle
Nicolas Sarkozy begins five-year prison term at La Santé in Paris
Japan stocks surge to record as Sanae Takaichi becomes Prime Minister
This Is How the 'Heist of the Century' Was Carried Out at the Louvre in Seven Minutes: France Humiliated as Crown with 2,000 Diamonds Vanishes
China Warns UK of ‘Consequences’ After Delay to London Embassy Approval
France’s Wealthy Shift Billions to Luxembourg and Switzerland Amid Tax and Political Turmoil
"Sniper Position": Observation Post Targeting 'Air Force One' Found Before Trump’s Arrival in Florida
Shouting Match at the White House: 'Trump Cursed, Threw Maps, and Told Zelensky – "Putin Will Destroy You"'
Windows’ Own ‘Siri’ Has Arrived: You Can Now Talk to Your Computer
Thailand and Singapore Investigate Cambodian-Based Prince Group as U.S. and U.K. Sanctions Unfold
‘No Kings’ Protests Inflate Numbers — But History Shows Nations Collapse Without Strong Executive Power
Chinese Tech Giants Halt Stablecoin Launches After Beijing’s Regulatory Intervention
Manhattan Jury Holds BNP Paribas Liable for Enabling Sudanese Government Abuses
Trump Orders Immediate Release of Former Congressman George Santos After Commuting Prison Sentence
S&P Downgrades France’s Credit Rating, Citing Soaring Debt and Political Instability
Ofcom Rules BBC’s Gaza Documentary ‘Materially Misleading’ Over Narrator’s Hamas Ties
Diane Keaton’s Cause of Death Revealed as Pneumonia, Family Confirms
Former Lostprophets Frontman Ian Watkins Stabbed to Death in British Prison
"The Tsunami Is Coming, and It’s Massive": The World’s Richest Man Unveils a New AI Vision
Outsider, Heroine, Trailblazer: Diane Keaton Was Always a Little Strange — and Forever One of a Kind
Dramatic Development in the Death of 'Mango' Founder: Billionaire's Son Suspected of Murder
Two Years of Darkness: The Harrowing Testimonies of Israeli Hostages Emerging From Gaza Captivity
EU Moves to Use Frozen Russian Assets to Buy U.S. Weapons for Ukraine
Europe Emerges as the Biggest Casualty in U.S.-China Rare Earth Rivalry
HSBC Confronts Strategic Crossroads as NAB Seeks Only Retail Arm in Australia Exit
U.S. Chamber Sues Trump Over $100,000 H-1B Visa Fee
Shenzhen Expo Spotlights China’s Quantum Step in Semiconductor Self-Reliance
China Accelerates to the Forefront in Global Nuclear Fusion Race
Yachts, Private Jets, and a Picasso Painting: Exposed as 'One of the Largest Frauds in History'
Australia’s Wedgetail Spies Aid NATO Response as Russian MiGs Breach Estonian Airspace
McGowan Urges Chalmers to Cut Spending Over Tax Hike to Close $20 Billion Budget Gap
Victoria Orders Review of Transgender Prison Placement Amid Safety Concerns for Female Inmates
U.S. Treasury Mobilises New $20 Billion Debt Facility to Stabilise Argentina
French Business Leaders Decry Budget as Macron’s Pro-Enterprise Promise Undermined
Trump Claims Modi Pledged India Would End Russian Oil Imports Amid U.S. Tariff Pressure
Surging AI Startup Valuations Fuel Bubble Concerns Among Top Investors
Australian Punter Archie Wilson Tears Up During Nebraska Press Conference, Sparking Conversation on Male Vulnerability
Australia Confirms U.S. Access to Upgraded Submarine Shipyard Under AUKUS Deal
“Firepower” Promised for Ukraine as NATO Ministers Meet — But U.S. Tomahawks Remain Undecided
Brands Confront New Dilemma as Extremists Adopt Fashion Labels
The Sydney Sweeney and Jeans Storm: “The Outcome Surpassed Our Wildest Dreams”
Erika Kirk Delivers Moving Tribute at White House as Trump Awards Charlie Presidential Medal of Freedom
British Food Influencer ‘Big John’ Detained in Australia After Visa Dispute
ScamBodia: The Chinese Fraud Empire Shielded by Cambodia’s Ruling Elite
French PM Suspends Macron’s Pension Reform Until After 2027 in Bid to Stabilize Government
Orange, Bouygues and Free Make €17 Billion Bid for Drahi’s Altice France Telecom Assets
Dutch Government Seizes Chipmaker After U.S. Presses for Removal of Chinese CEO
×