Do you get at least 7 to 8 hours of sleep every day but still wake up less refreshed? Mostly, this happens when you miss out on getting to the deep sleep stage. The deep sleep stage is responsible for repairing and healing the body and revitalizing your immune system. For this reason, you should get enough of it to wake up energized and refreshed every day. Ensure you have a firm and quality nectar mattress. You do not want to be turning and tossing due to an old mattress or a squeaky bed. In this article are tips and tricks to help you get more deep sleep.
- Exercise at the right time
Getting the right amount of exercise at the right time is vital. At least 30 minutes of exercise five times a week. This can be also moderate physical activities like light jogging, walking the dog, or yoga. Not only will exercise expend your energy, but it can extend your deep sleep. Notably, avoid doing strenuous exercise close to bedtime as it will interfere with you getting the sleep you need. Doing exercise in the morning helps you feel energized and be ready for your day. Late afternoon is also a good time for exercise that will help you burn any stress of the day. Ensure you do not exercise too close to bedtime for you need to create time to relax and unwind before bed. In this way, you get enough deep sleep too and you wake up with more energy. Read more about Healthy Food Choices For People With Diabetes.
- Be careful with the caffeine
Caffeine consumption has negative effects on your sleep. Many people who consume caffeine from morning to evening can attest to getting poor sleep. The time of day that you stop taking caffeine will surprise you for not many people feel they can stay without their energy booster. Caffeine stays in the system for about 6 hours. Any caffeine you consume after midday can still be in your system by the time you are going to bed. As a result, it increases the time you spend in lighter stages of sleep and it decreases the amount of time you spend in deep sleep. Thus, ensure that 6 hours to your bedtime you avoid taking anything with caffeine to get the best chance of getting more deep sleep and overall healthy sleep.
- Hypnosis before bed
In studies, hypnotic suggestions before bed increased deep sleep, but the effect was mainly in people who are highly hypnotizable. This is a technique that is now gaining popularity and to try it out, you can get both free and paid audios to start. Thus, choose one that will appeal to you and use it before you sleep. The best way to do this is to turn it off before you sleep or use a timer to shut it automatically. In this way, the sounds will not disrupt your sleep once you fall asleep.
- Create a pre-bed routine
Another way to improve deep sleep and fall asleep faster is to create a sleep routine where you wind down and relax before bed. Before you head to bed you want to feel relaxed and not anxious. To do this, you can try having a warm bath, meditating, reading, listening to soft music, and other activities as long as they are relaxing. Avoid using electronics and your mobile phone in the last hour before bed and be consistent with the routine to reap its benefits.
- Try pink noise
Pink noise played during sleep may help deep sleep, but the studies so far have been small. A small 2019 pilot study from Northwestern also found that pink noise during the night boosted deep sleep in people with mild cognitive impairment and improved recall for some of them. You can invest in one of these sound machines and choose the sounds that you feel are best for you. Also, you can choose an air purifier or fan for their background noise and the bonus of clean air and temperature control.
The Stages of Sleep
According to the National Sleep Foundation, sleep has two main types: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep has three stages. The first two stages are light sleep. The third stage is deep sleep, also called slow-wave sleep. Deep sleep mostly happens in the first half of the night. During deep sleep, the body repairs tissue, builds bone and muscle, and strengthens the immune system. After deep sleep, the body moves into REM sleep, when most dreaming happens. A full night of sleep has several cycles of NREM and REM sleep.
How Much Sleep Do Adults Need?
According to the U.S. Centers for Disease Control and Prevention (CDC), adults aged 18 to 60 need 7 or more hours of sleep each night. The National Sleep Foundation says most adults need 7 to 9 hours. The CDC also reports that about one in three adults in the United States do not get enough sleep. Short sleep is linked to poor memory, low mood, and a higher risk of health problems. If you sleep 7 to 8 hours but still wake up tired, talk to your doctor. You may have a sleep problem, such as sleep apnoea.
Sleep Hygiene: What the CDC Recommends
- Keep a regular schedule: Go to bed and wake up at the same time each day, even on weekends.
- Keep the bedroom dark, cool, and quiet: A dark room helps the body make melatonin, the hormone that helps you sleep.
- Put screens away: Avoid phones, tablets, and TV in the last hour before bed. The light from screens can delay sleep.
- Avoid large meals and alcohol before bed: A heavy meal or alcohol can disturb sleep, even if it makes you feel sleepy at first.
- Use the bed for sleep only: Avoid working or watching TV in bed. This trains your brain to link the bed with sleep.
What About Pink Noise?
Pink noise is a soft sound, like steady rain. A small 2017 study from Northwestern University found that pink noise played during sleep improved deep sleep in older adults. But the study was small, with only 13 people. More research is needed before doctors can say that pink noise works for everyone. If you try pink noise, keep the volume low. A sound machine with a timer can turn the sound off after you fall asleep.
Frequently Asked Questions
What is deep sleep?
Deep sleep is the third stage of NREM sleep, also called slow-wave sleep. It mostly happens in the first half of the night. During deep sleep, the body repairs tissue and strengthens the immune system.
How much sleep do adults need?
According to the CDC, adults need 7 or more hours of sleep each night. Most adults need 7 to 9 hours.
Does exercise help deep sleep?
Yes. At least 30 minutes of exercise five times a week can help you sleep deeper. Avoid hard exercise close to bedtime.
Does caffeine affect deep sleep?
Yes. Caffeine stays in the body for about 6 hours. Any caffeine you take after midday can still be in your body at bedtime. Avoid caffeine in the 6 hours before bed.
Disclaimer: This guide shares general information about sleep. This guide gives no medical advice for readers. If you have a sleep problem that does not improve, talk to your doctor.
Last Updated: 6 November 2026