How much deep sleep do you need? Plus, how to get more of it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what deep sleep does to your body and mind, including the impact of too little deep sleep, and how much you need. Plus, 9 tips for getting more deep sleep.
Deep sleep is an important phase of our sleep cycle and can play a pivotal role in our overall health and wellbeing. During the night, our sleep is divided into several stages, and during the deep sleep stage, the body actively repairs itself, grows muscle, and produces important hormones necessary for living a healthy life.
What is deep sleep, exactly?
Deep sleep, also known as slow-wave sleep, is one of the most important stages of our sleep cycle. It's the period when we're least responsive to the outside world. This stage is essential for feeling well-rested and energetic the next day.
When we enter deep sleep, our brain waves slow down significantly. These slow waves, known as delta waves, signal a state of minimal brain activity where the brain goes into a mode of deep relaxation, processing, and recovery.
5 impacts of deep sleep on your body
Deep sleep can help restore and heal our bodies and aid in many factors that contribute to living a healthy life.
1. Brain health and memory consolidation
During deep sleep, our brain is actively working to consolidate memories by transferring what we've learned and experienced during the day from short-term to long-term memory storage. This takes place so information can be easily accessed when needed and aids in learning new things and helping make memories last.
2. Physical restoration
Deep sleep is the body's prime time for repair and growth. During this stage, the body undergoes physical repair and growth processes by rejuvenating tissues, muscles, and bones. This is when the body releases growth hormones to grow and repair our bodies.
3. Immune system boost
Deep sleep can strengthen the immune system by enhancing the body's ability to fend off illnesses. During deep sleep, the production of certain immune cells is increased, helping the body fight off infections and diseases more effectively.
4. Emotional and mental wellbeing
Adequate deep sleep is linked to better mood regulation, reduced stress, and overall mental health. It can build emotional resilience, helping us manage stress and bounce back from challenges more effectively. When we're well-rested, our ability to interpret emotional cues improves, leading to better interactions and relationships.
5. Reduced risk of chronic conditions
Getting enough deep sleep is associated with a lower risk of developing chronic health conditions, such as heart disease, diabetes, and obesity. During deep sleep, the body regulates key hormones that affect appetite, metabolism, and stress response, which can, in turn, influence our risk of developing these conditions.
The consequences of insufficient deep sleep
You're likely getting enough deep sleep if you wake up feeling refreshed and alert. If you're constantly feeling fatigued or drowsy during the day, it may indicate that you're not getting enough deep or overall sleep. Not getting enough deep sleep can have several negative impacts on our health, such as cognitive impairments like difficulty concentrating and memory problems. Physically, it can weaken the immune system, making us more susceptible to illnesses. Emotionally, a lack of sleep can heighten stress, anxiety, and irritability. Over time, chronic sleep deprivation can increase the risk of serious health issues, including cardiovascular disease and diabetes.
How much deep sleep do you really need?
Everyone has slightly different sleep needs, but there are general guidelines that can help you gauge whether you're getting enough. Sleep isn’t a uniform state but is made up of several cycles, each lasting about 90 minutes. Deep sleep predominantly occurs in the first half of the night and makes up about 20–25% of an adult's total sleep.
The amount of deep sleep you need changes with age. Infants, for example, require a lot more deep sleep—up to 50% of their sleep may be deep sleep. While the 20–25% guideline applies to adults, this can decrease as you get older. Older adults may get less deep sleep due to changes in the structure of their sleep and sleep needs.This may not necessarily indicate sleep problems, unless there are other symptoms.
Individual needs for deep sleep can vary based on lifestyle, health, and physical activity levels. For example, if you're particularly active or undergoing stress, your body might require more deep sleep for repair and recovery. Lifestyle choices and certain health conditions can influence the amount of deep sleep you get, as well. For example, high alcohol consumption and stress can decrease the amount of deep sleep you get. Similarly, sleep disorders like sleep apnea can significantly disrupt your deep sleep, affecting its quality and quantity. If you're concerned about your sleep, consult a healthcare provider to explore deeper insights and potential solutions.
Monitoring your sleep
If you're curious about your sleep patterns, consider using a sleep tracker. These devices can provide insights into how much deep sleep you're getting each night. While not always 100% accurate, they can offer a general idea and help you identify trends over time.
How to get more deep sleep: 9 tips and strategies
Improving the quality and quantity of your deep sleep is possible with some lifestyle adjustments and mindful practices.
1. Establish a regular sleep schedule
Consistency is key to a healthy sleep cycle. Try to go to bed and wake up at the same time every day, even on weekends. This regularity reinforces your body's sleep-wake cycle, making it easier to fall asleep and enter deep sleep.
💙 Learn how to Turn Choice Into Routine to help you build a consistent sleep schedule and stick to it.
2. Create a restful environment
Your bedroom should be a sanctuary for sleep. Ensure it's dark and quiet. Consider using blackout curtains, eye masks, or white noise machines to block out light and sound. Another important factor in quality sleep is the temperature of your room. The optimal temperature for sleep is around 65 degrees Fahrenheit.
💙 Enhance your environment with a soundscape, like Heavy Rain, to create a relaxing atmosphere.
3. Be mindful of your diet and exercise
What you eat and how you move can significantly impact your sleep. Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep cycle. Regular physical activity can promote better sleep, especially if done earlier in the day.
💙 Discover how moving from mindless eating to Mindful Eating can support your sleep.
4. Establish a pre-sleep routine
Develop a relaxing routine before bed to signal your body it's time to wind down. This could include reading, taking a warm bath, or practicing relaxation exercises. Try to avoid screens from TVs, smartphones, and computers, as the blue light emitted can interfere with melatonin production, a hormone that helps regulate sleep.
💙 Instead of scrolling on your phone or watching TV before bed, try mindful movements like the Daily Move’s Screen Off, Sleep On routine.
5. Manage stress
Stress and anxiety can severely impact your sleep quality. Engage in stress-reducing activities like meditation, deep breathing exercises, or yoga. Keeping a worry journal can also help you clear your mind before bed.
💙 Try a guided sleep meditation to support relaxation and reduce stress, like Tara Brach’s Letting Go Into Sleep.
6. Be mindful of naps
While napping can be beneficial, timing is important. Long naps or napping late in the day can interfere with your nighttime sleep. If you need to nap, aim for early afternoon and keep it under 30 minutes.
💙 Let this Afternoon Nap Sleep Story guide you through a perfectly timed snooze.
7. Consider your sleep position
Some evidence suggests that sleeping on your left side can improve circulation and aid digestion, which might enhance sleep quality. Experiment with different positions to find what's most comfortable for you.
8. Evaluate your mattress and pillow
Your bed can significantly impact your sleep quality. Ensure your mattress and pillow are supportive and comfortable for you. On average, mattresses should be replaced every 8–10 years or when signs of wear become apparent.
9. Seek professional advice if needed
If you've tried various strategies and still struggle with sleep, talk to a healthcare provider for help identifying any underlying issues. They can provide tailored advice or treatments to help you get the sleep you need.
How much deep sleep do you need FAQs
Can you get too much deep sleep?
While it's uncommon, it's possible to get too much deep sleep, especially when your body is recovering from sleep deprivation or illness. Excessive deep sleep can also occur in certain health conditions. However, for most people, the body naturally regulates the amount of deep sleep needed. If you're consistently feeling groggy or feel exhausted upon waking, it could indicate an imbalance in your sleep stages.
How do I know if I'm getting enough deep sleep?
The most straightforward sign of getting enough deep sleep is waking up feeling rested and energetic throughout the day. If you find yourself feeling drowsy, irritable, or mentally foggy during the day, it might mean that you're not getting sufficient deep sleep. Tracking your sleep through wearable devices can provide insights, though it's best used as a general guideline rather than a definitive measure.
What are the best times to go to bed and wake up to maximize deep sleep?
While individual sleep needs can vary, aligning your sleep schedule with your natural circadian rhythm is generally beneficial. For most adults, going to bed between 9pm and midnight and aiming for 7–9 hours of sleep can optimize the chances of getting adequate deep sleep. Listen to your body's signals and find a routine that leaves you feeling refreshed.
Does diet affect deep sleep?
Diet can play a significant role in sleep quality. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can promote better sleep. Be mindful of caffeine and alcohol intake, especially close to bedtime, as they can disrupt sleep patterns. Large, heavy meals should also be avoided right before bed, as they can lead to discomfort and indigestion, making it harder to fall into deep sleep.
How can stress and anxiety impact deep sleep?
Stress and anxiety can significantly affect your sleep quality, particularly reducing deep sleep. When you're stressed or anxious, your body is in a heightened state of alertness, which can make it challenging to transition into the deep, restorative stages of sleep. Implementing stress-reduction techniques such as mindfulness, meditation, or gentle physical activity can help manage stress levels and promote better sleep.
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