How To Increase Your Levels Of Deep Sleep
#1: Maintain A “Sleep-Friendly” Diet
According to the American Sleep Association, a diet that is low in carbohydrates can increase the level of deep sleep as compared to people who have a mixed diet. Furthermore, more evidence is being found to suggest that consuming cherry juice can increase the amount of deep sleep for a person.
#2: Listening To Pink Noise
According to a study by Northwestern Medicine, pink noise, such as waves lapping on a beach or the rustling of trees in the wind, can increase the time a person spends in deep sleep. Despite the study observing only thirteen participants, it is an intriguing discovery when looking at deep sleep solutions. Sound machines are also available featuring different types of sounds for sleep, including pink noise. Why not try one and see if it increases your level of deep sleep?
#3: Engaging In Hypnosis Before Sleeping
According to the 2014 study from the University of Fribourg in Switzerland, participants who listen to sleep-promoting audio recordings containing suggestions of hypnosis increased their deep sleep time by approximately 80%. This is a vast difference to participants who did not listen to the audio recordings. Free and paid audio resources are available that suggest hypnotic persuasion and using one can increase your time in deep sleep.
#4: Engage In The Right Amount Of Physical Exercise
Based on studies from the National Institute of Health, it is recommended that a person engage in approximately thirty minutes of exercise each day during the week. This is in the “sweet spot” of what to do to improve your time in deep sleep and quality of sleep. However, you must not overwhelm yourself with exercise as too much physical activity can result in problems with sleep or insomnia. Attempt a thirty-minute exercise average each day doing what you most enjoy. Fortunately, you do not need to become a Cross-Fit fiend or cross-country runner to enjoy the benefits of exercise. Activities such as jogging, walking the dog or yoga can also be beneficial. Review some of the tested professionally designed sleep products to help you sleep more soundly and feel more alert in the day.
#5: Listening To ASMR Videos
According to a 2015 study, ASMR is an acronym for “autonomous sensory meridian response”. This response is when a person experiences static-like, tingling sensations across the back of the neck, across the scalp and, at times, further areas as a response to specific audio and visual stimuli. The sensation is reported to be associated with relaxation and overall well-being. The study indicated that approximately 82% of participants used ASMR to help with sleep and a further 70% used it to manage stress. There are various ASMR vloggers on the internet with each catering to specific ASMR triggers. Review YouTube using “ASMR” as the search term and you should find a video that meets your needs.
#6: Get Comfortable
There is little chance of getting a great night’s sleep if you are trying to relax on an old lumpy mattress. Invest in a new supportive Lull mattress to help you to drift off into a deep restful sleep.
As can be seen, a healthy diet, suitable exercise, and other techniques can help you achieve the deep sleep required to restore strength, calm muscles, and attain physical well-being.
Image by Wokandapix from Pixabay
