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5 Ways to Achieve Deep Sleep

Sarasota is a desirable vacation destination, and those who live here often entertain visitors. With so much to do every day, providing a good night’s sleep is essential – but the couch or a futon may not be adequate to achieve the rest we humans require.

In this article, we discuss the importance of deep sleep – and how you can provide a comfortable experience for your guests.

The Sleep Cycle

While all stages of sleep are critical for maintaining good health and feeling refreshed in the morning, deep sleep is incredibly beneficial. Deep sleep provides diverse benefits, including developing and restoring muscle and bone tissue and supporting immune system strength. Sadly, sleeping deeply isn’t getting any easier as our lifestyles get busier and we have more to worry about. The advent of technology – smartphones, specifically – has only caused new challenges when achieving the restful sleep we need.

However, there are several ways one can extend the duration of deep sleep that occurs during their sleep cycle. This goal can be achieved by reducing or eliminating certain factors that inhibit deep sleep. While some will improve their deep sleep with simple, personal lifestyle changes, others may need to change their routines and habits more significantly.

Did You Know? The amount of deep sleep each person requires varies with age, gender, and race – although age is the most influential. As people grow older, they spend less time in the deep sleep stage that is most critical to their health.

5 Tips to Facilitate Deep Sleep

  1. Sleeping Cooler: Research has shown that cooler temperatures facilitate deep sleep, although many prefer being warm when falling asleep. Consider setting the thermostat to drop overnight once you are asleep. Bedding and pajamas made out of cotton can also help individuals sleep cooler at night as they do not retain heat.
  2. Design a Healthy Sleep Environment: People should strive to make their sleep settings as dark, quiet, and comfortable as possible. For those who reside in noisy or brightly lit neighborhoods, earplugs, sleep masks, white noise machines, and black-out curtains can help to reduce distractions.
  3. Watch the Caffeine and Alcohol: Coffee is not just for breakfast anymore. But coffee should be avoided as much as seven or eight hours before bedtime for those struggling to achieve deep sleep. Similarly, although alcohol can make you feel tired, it prohibits the body from entering deep and restorative sleep. In the hours before bedtime, drink water, tea, or other non-caffeinated and non-alcoholic drinks. Warm milk and chamomile tea can also assist in coaxing deep sleep.
  4. Exercise Regularly: Exercising builds muscles, burns calories, and benefits the mind and body. Regular exercise facilitates overall sleep, but even more importantly, it can also result in the quality of deep sleep we require. Individuals who work out 2.5 hours per week are twice as likely to get a better night’s sleep. Those who perform 30 minutes of mild to moderate exercise during the day will experience a difference in sleep quality the same night. Caveat: Intense exercise right before bedtime increases heart rate, interrupting deep sleep.
  5. Maintain a Consistent Sleep Schedule: Maintaining a regular sleep schedule – going to bed and waking up at the same time every day – is essential to the best quality sleep. This can be difficult for those who enjoy sleeping on weekends or staying up late occasionally. However, staying on a consistent sleep schedule can help you to fall asleep more quickly and get the necessary deep sleep.

Monarch Murphy Beds Supports Your Sleep

At Monarch Murphy Beds, we help our clients purchase quality beds that support their sleeping habits and provide a comfortable experience to visiting friends and guests. There is no need to sacrifice comfort when designing a guest room. Stop by our North Sarasota showroom today to learn more about offering the best quality sleep to those you love – even if only for a few nights.

Owner Shelly Renee will work with you to purchase the best bed for your budget, aesthetic preferences, and functional needs. Visit us and see the difference that exceptional customer service makes.