The reality is, our brain often has too many tabs open. When we allow ourselves to power off for the night, though, we might just find that we\u2019re better equipped to face the world.<\/p>\n\n\n\n
What is deep sleep?<\/h2>\n\n\n\n
Slow-wave sleep, more commonly referred to as deep sleep, is when the brain waves are long and slow (this is known as delta waves). This stage of the sleep cycle is associated with the deepest levels of relaxation<\/a>, restoration, and healing. It allows us to wake up feeling refreshed and awake, rather than sluggish and lethargic.<\/p>\n\n\nSleep is a prescription for rejuvenating your mind and your body. \u2014 @thesleepdoctor <\/a><\/span>Share on X<\/a><\/span>\n\n\n There are a few important things that happen during deep sleep. Thanks to the part of the brain called the pons, breathing and heart rate slow down, and the muscles relax. The brain also releases growth hormones, which are important for metabolism, muscle, tissue, and organ repair, and maintaining healthy blood sugar levels.<\/p>\n\n\n\n Now, when you go to bed, your body doesn\u2019t go from zero to delta waves. Rather, there are several stages of sleep that you go through\u2014deep sleep being one of them. <\/p>\n\n\n\n To get a better picture of when deep sleep occurs, it helps first to understand the stages of sleep<\/a>.<\/p>\n\n\n\n Typically, we go through four to six sleep cycles per night. \u201cInterestingly, not all sleep cycles are created equal<\/em>,\u201d explains Dr. Breus, but on average, they last around 90 minutes each (which equals about six to nine hours of sleep).<\/p>\n\n\n\n Deep sleep is when the body is in a physically restorative state. Therefore, it occurs in stage three of the sleep cycle, or, as Dr. Breus calls it, \u201cwake up and feel great\u201d sleep.<\/p>\n\n\n\n While it\u2019s different for each person, the descent into deep sleep usually happens within an hour of falling asleep. As the night progresses, its duration decreases with each cycle.<\/p>\n\n\n\n It\u2019s important to note that this isn\u2019t a stage where people are easily awakened. However, if they are jolted from their slumber, it can cause sleep inertia, making them feel mentally foggy with difficulty concentrating.<\/p>\n\n\n\n There\u2019s no definitive number to how much deep sleep you actually need, explains Dr. Breus. However, because it\u2019s part of the cycle, the amount is factored into the overall sleep duration per night\u2014the recommended for adults is between seven to nine hours of sleep<\/a>.<\/p>\n\n\n\n It goes without saying that getting good-quality sleep is essential. When there\u2019s a lack of it, it can contribute to the detriment of our health.<\/p>\n\n\n\n When our bodies are deprived of something essential, it can be the foundation of many mental, physical, and spiritual health problems. So what causes a lack of deep sleep? Tons of things\u2014lifestyle, food quality and intake, environment, and so on and so forth.<\/p>\n\n\n\n Here are a few to highlight:<\/p>\n\n\n\n There are many health-related things you can \u201cfix\u201d by just going off into dreamland. As Dr. Breus says, \u201cEverything you do, you do better with a good night\u2019s sleep.<\/em>\u201d<\/p>\n\n\n\n \u201cYou can last three days without water, thirty days without food…you can last seven days without sleep<\/em>“\u2014that’s the bold quote<\/a> by the Sleep Doctor himself. While there\u2019s no definitive amount that could lead to death, Dr. Breus has the right idea: chronic sleep deprivation can increase the risk of premature death, according to one study<\/a> by neuroscientists from Harvard Medical School. <\/p>\n\n\n\n With newfangled technology, social media, lifestyle choices, and economic uncertainties all contributing to sleep deprivation, it\u2019s no wonder the search for \u201chow to get more deep sleep\u201d has increased. So here are five deep sleep tips from Dr. Breus in his Quest on Mindvalley.<\/p>\n\n\n\n Everyone\u2019s sleep needs are different. So the \u201ceight hours a night\u201d advice? It\u2019s a myth, according to the Sleep Doctor, who, himself, naturally needs six-and-a-half hours of sleep.<\/p>\n\n\n\n \u201cWe know that the average sleep cycle is approximately 90 minutes, and the average person has five of these cycles,<\/em>\u201d he explains. \u201cIf you look closely, you’ll see that this equation leads to only seven and a half hours of sleep<\/em>.\u201d<\/p>\n\n\n\n Now, chronotype is basically your body\u2019s sleep schedule<\/a>. And it\u2019s categorized by animals\u2014bear, wolf, lion, and dolphin.<\/p>\n\n\n\n You can take a quiz<\/a> to find out yours and learn more about each in the Mindvalley YouTube video:<\/p>\n\n\n\nUnderstanding the stages of sleep<\/h3>\n\n\n\n
![\"The](\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/12\/a798263c-how-to-get-more-deep-sleep-mindvalley-blog-graphic.webp\")
<\/figure>\n\n\n\nWhen does deep sleep occur?<\/h3>\n\n\n\n
How much deep sleep do you need?<\/h3>\n\n\n\n
What causes a lack of deep sleep?<\/h2>\n\n\n\n
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How to get more deep sleep: 5 tips from Dr. Michael Breus<\/h2>\n\n\n\n
1. Identify your chronotype<\/h3>\n\n\n\n