8 Tips On How To Get More Deep Sleep

Deep sleep, also known as delta sleep or slow-wave sleep, is one type of non-REM sleep. Brain waves slow down, and the body recovers from the day’s activities—injuries heal, human growth hormone is released, and toxins are cleared from the cerebrospinal fluid. The average adult needs 7 to 9 hours of sleep and spends 10-15% of it in deep sleep.

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In our article, we share 8 tips on how to get more deep sleep and fall asleep quickly with fewer disruptions.

Does Turning Off Electronics Before Bed Improve Deep Sleep?

Yes — blue light from screens suppresses melatonin production, the hormone that signals your brain it’s time to sleep, which delays sleep onset and reduces time spent in deep sleep stages. Stopping screen use at least an hour before bed and replacing it with low-stimulation activities like reading gives your brain the wind-down signal it needs to transition into deeper sleep more efficiently.

Limiting screen time at night and turning off your cell phone before bedtime gives you a chance to relax before falling asleep. Too much blue light exposure can disrupt melatonin production, a hormone that helps to regulate the circadian sleep-wake rhythm and tells the brain that it is time for sleep at night.

The impact is measurable: in a survey of sleepers across the US and UK, 1 in 10 people reported sleeping better when they didn’t bring their phone to bed.

Many cell phones have “night” mode, so the screen gives off orange light instead of blue light. Instead of scrolling on your phone or laptop, we suggest reading a book or drawing. If you can avoid it, don’t keep a TV in the bedroom. 

If you can, you might want to establish your bedroom as a tech-free zone. Doing so can help to decrease sleep disruptors at night, potentially allowing you to sleep more deeply.

How Do Bedroom Temperature, Darkness, and Noise Affect Deep Sleep?

A dark, cool bedroom between 65–68°F creates the conditions your body needs for deep sleep — darkness promotes melatonin production while cooler temperatures support the core body temperature drop that triggers deeper sleep stages. Noise is equally disruptive; even sounds that don’t fully wake you can cause micro-arousals that pull you out of deep sleep, so earplugs or sound-dampening measures are worth considering if your environment is noisy.

The bedroom should be dark and cool for quality sleep. A dark room encourages melatonin Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source production, a circadian hormone that tells the brain it is time to sleep at night.

Extreme room temperature also affects sleep. A study by the NIH Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source found that, as long as you have enough bedcovers to stay warm enough for comfort, having a cold room is not detrimental to sleep. In fact, a process called thermoregulation helps the body to maintain its core temperature. However, having a room that is too hot (close to 90 degrees Fahrenheit) can decrease deep sleep. 

Even if you can’t entirely control your room temperature for better sleep, you can take simple steps such as:

• Wearing light sleepwear in the summer
• Using breathable bedding
• Purchasing a small fan, though sleeping with a fan on has its pros and cons
• Cooling off before bed with a shower

You can also prepare for a cool night’s rest during the day, without turning on the air conditioner. Keep your bedroom dark and cool when it’s day and open windows in the evening to encourage a refreshing chill.

Also, try to prevent any sound from waking you up by wearing earplugs, since the brain still processes noise and could signal the body to wake up if there is too much disturbance in the environment.

If you need to a go a step further, consider ways you can block noise from the bedroom, such as sound-dampening panels and a thicker bedroom door.

Does a Bedtime Routine Help You Get More Deep Sleep?

A consistent pre-sleep routine helps your brain associate specific activities with sleep onset, making the transition into deep sleep faster and more reliable. The effect works for adults as well as children — just keep the routine flexible rather than rigidly regimented, since performance anxiety about doing it perfectly can itself interfere with sleep.

Taking a hot bath or shower and reading a book every night helps your mind associate these activities with bedtime. One study found that children slept better Verified Source American Academy of Sleep Medicine Society focused on sleep medicine and disorders, and the AASM is who authorizes U.S. sleep medicine facilities. View source if they followed a nightly routine. These children experienced an hour more of sleep compared to children who didn’t follow a routine.

“Adults can do this too,” explains Dr. Jade Wu, sleep psychologist, “As long as they’re not too strict with themselves, such as being rigid about doing a bedtime routine in the exact same way at the exact same time every evening). This can create performance anxiety for sleep.” 

Similarly, what you cut out before bed can also contribute to your bedtime routine. We already mentioned turning off your devices, and you should try to avoid eating before bed, too.

Why Does a Consistent Wake Time Improve Deep Sleep Quality?

A fixed wake time anchors your circadian rhythm, which regulates when your body cycles into and out of deep sleep stages throughout the night. Without a consistent rise time — including on weekends — your internal clock drifts, making it harder to fall asleep at the right time and reducing the proportion of deep sleep you get in the first half of the night when it naturally concentrates.

Try to follow the same sleep-wake schedule during the weekend. It’s tempting to sleep in, but this could break your internal clock and disrupt sleep patterns.

Does Breathable Bedding Help You Sleep More Deeply?

Bedding that traps heat raises your skin temperature during sleep, which can trigger micro-awakenings and reduce time in deep sleep stages. Cotton, Tencel, and bamboo regulate temperature and wick moisture more effectively than polyester or microfiber, making them the better choice for anyone who sleeps hot or wakes during the night feeling overheated.

Breathable bedding regulates temperature and moisture, allowing for better air circulation and preventing the buildup of heat and humidity. This feature is particularly beneficial for individuals who tend to sleep hot or sweat during the night.

Can Aromatherapy Help Improve Deep Sleep?

Certain essential oils — particularly lavender and clary sage — have been shown to reduce heart rate and promote relaxation, which can ease the transition into sleep and support deeper rest. Diffusing them in the evening rather than right at bedtime gives the calming effect time to build before you lie down, making the routine more effective than a last-minute spray.

Diffusing certain essential oils Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source may reduce stress and help you to feel more relaxed as you prepare for sleep. Essential oils, like lavender and clary sage, release tension and lower heart rate, promoting feelings of calm. Start diffusing your favorite sleep essential oil in the evening to help you wind down.

If you don’t have a diffuser, add 6 to 10 drops of your favorite sleepy time essential oil to a spray bottle, then fill the bottle with cold water. Spray into the air right before bedtime.

You can also try a few drops of essential oil in a pillow spray for sleep.

How Does Diet Affect Deep Sleep?

Eating large, heavy meals close to bedtime raises the risk of acid reflux when you lie down, which disrupts sleep architecture and reduces deep sleep time. If you need something before bed, high-protein, low-carbohydrate options like cottage cheese or celery with peanut butter satisfy hunger without the digestive activity that interrupts sleep.

Avoid rich, heavy meals Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source right before bedtime, because eating a large meal and then lying horizontally can cause acid reflux.

How Does Exercise Improve Deep Sleep?

Regular moderate to intense aerobic exercise is one of the most consistently effective ways to increase deep sleep, as it raises body temperature and releases endorphins that are followed by a natural cooldown and drop in alertness that deepens sleep. Timing matters — exercise in the morning or afternoon provides the most benefit, while working out within two hours of bedtime can be overstimulating and delay sleep onset.

Moderate to intense exercise at least three times a day for 30 minutes improves deep sleep by increasing your heart rate and working your muscles. Aerobic exercise Verified Source Johns Hopkins Medicine University focused on medical research that produces thoroughly reviewed health articles. View source causes the body to release endorphins, chemicals that keep you awake. Working out also increases your exposure to sunlight when exercising outside and reduces melatonin production during the day. After a workout, the body cools down and drops in temperature, endorphin levels decrease, and you feel sleepy.

The best time to exercise is in the morning or afternoon. Try to avoid exercising right before bedtime, because this may be overstimulating and make it difficult to wind down.

When Should You Replace Your Mattress and Pillow for Better Deep Sleep?

A mattress that no longer supports spinal alignment causes micro-awakenings throughout the night as your body shifts to relieve pressure, directly reducing time in deep sleep. If you’re consistently waking up stiff, sore, or unrefreshed despite good sleep habits, an unsupportive mattress or pillow is often the underlying cause rather than anything behavioral.

Most high-quality mattresses last 7–10 years, but the signs that yours needs replacing often appear before that timeline — sagging in the center, visible body impressions, or a surface that no longer feels the same as when you bought it.

A medium-firm mattress generally works best for deep sleep because it supports spinal alignment without creating the pressure points that pull you into lighter sleep stages.

Pillows have a shorter lifespan, typically one to two years for polyester fill and two to three years for memory foam. The fold test is the simplest way to check: fold the pillow in half and release it. If it doesn’t spring back, the fill has lost its resilience and is no longer providing the neck support your sleep architecture depends on.

A pillow that’s too flat, too thick, or mismatched to your sleep position keeps your neck in a strained angle for hours, generating the kind of low-grade physical tension that prevents your body from settling into deep sleep stages and staying there.

What Are the Benefits of Deep Sleep?

Deep sleep is the deepest stage of NREM sleep (non-rapid eye movement) —brain activity slows down and muscles relax during deep sleep. During deep sleep, the stress hormone cortisol decreases.  Deep sleep also boosts the immune system Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source by producing proteins called cytokines, which fight off infections and diseases.

If you don’t experience deep sleep consistently, you have a higher risk of developing health conditions, including heart disease and Alzheimer’s.

Researchers did a sleep study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source with mice to see the effects of poor sleep in the arteries. Mice with a normal sleep schedule had less plaque build-up, but sleep-deprived mice showed a significant amount of plaque, leading to high blood pressure and putting the mice at higher risk of heart disease.

Prioritizing sleep may keep you in good health, as we found when we examined correlations between sleep and disease.

Furthermore, the value of quality sleep isn’t lost on Americans. A Sleep Junkie survey of more than 3,000 people found the national average willingness to pay for one perfect night’s sleep was $130.20 — roughly the cost of a mid-range hotel stay.

What Are the Effects of Sleep Deprivation on Deep Sleep?

Chronic sleep deprivation reduces total time in deep sleep, which impairs memory consolidation, cognitive performance, motor coordination, and immune function — and triggers an inflammatory stress response that elevates cortisol and disrupts appetite hormones, increasing hunger and cravings for high-fat, high-carbohydrate foods. Over time these effects compound into elevated risk for hypertension, diabetes, heart disease, and stroke.

Going without adequate sleep can have detrimental effects on nearly every aspect of health and wellbeing. Sleep deprivation disrupt normal functioning, impairs cognitive performance, and increases risk for chronic diseases.

Not getting the recommended 7-9 hours of sleep per night can negatively impact concentration, memory, judgment, and reaction time. Sleep deprivation reduces cognitive abilities and motor coordination, which can lead to poor work and academic performance. Tasks become more challenging when the brain is foggy from lack of sleep.

Sleep also plays a key role in memory consolidation and learning. During deep sleep stages, the brain consolidates memories from the day. Without sufficient sleep, these memory processes are disrupted. New information and experiences cannot be properly stored.

Furthermore, a lack of sleep puts the body under stress, triggering an inflammatory response and the release of hormones like cortisol. Chronic inflammation and stress hormone imbalances are linked to negative health outcomes. High cortisol can suppress the immune system, making it harder to fight infections.

Regularly missing out on deep sleep may also contribute to weight gain and obesity. Appetite hormones become imbalanced due to sleep loss. People who are sleep deprived tend to eat more calories, experience greater hunger cravings, and have an increased preference for high-fat, high-carbohydrate foods.

In the long run, poor sleep habits significantly raise risks for chronic conditions like hypertension, heart disease, diabetes, and stroke. Prioritizing sufficient high-quality sleep is essential for cognitive health, restorative physical processes, balanced hormones and metabolism, and overall well-being.

Read more: 5 Stages of Sleep Deprivation

FAQs

What causes a lack of deep sleep?

A major cause of sleep deprivation is stress. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source Stress increases cortisol levels in the body and leads to high blood pressure, tension, and alertness. The best way to combat stress is to promote mental well-being around the clock, including having time to relax, being mindful, taking care of our physical health, and tending our social relationships. In the late evenings, it can be helpful to establish a bedtime routine, shut off electronic devices, and enjoy stress-relieving activities, like writing in your journal or taking a warm shower.

How long can you go without sleep?

Staying awake for long periods of time affects your ability to concentrate and focus. Going 24 hours without sleep results in daytime sleepiness, impaired judgment, and poor decision making, and even a weakened immune system. In deep sleep the body releases cytokines, proteins that control the growth and activity of immune system cells to fight off inflammation and infection.

What happens if you don’t get enough deep sleep?

If you’re sleep-deprived, that means you’re spending less time in deep sleep, which disrupts the brain’s ability to store memories. You may struggle to remember what was said during a meeting or have a hard time concentrating on your daily activities. Plus, sleep deprivation affects motor skills, so you may not perform at your best as an athlete if you don’t get enough sleep.

Is it better to get 2 hours of sleep or none?

It’s better to get 2 hours of sleep than none at all. Those two hours, however small, recharge your brain and body enough to make it through the day. Don’t make it a habit, but if you were up all night and have a couple of hours to spare before getting ready for the day, use that time to sleep.

Remember, adults need 7 to 9 hours of sleep. Verified Source Centers for Disease Control and Prevention (CDC) The United States’ health protection agency that defends against dangers to health and safety. View source

What happens if you can’t fall asleep?

If you can’t fall asleep, no matter how tired you are, you may have insomnia. Insomnia is one of the most common sleep disorders—about one in seven adults in the United States suffers from insomnia. If you suspect you have insomnia, talk with your doctor or sleep specialist. They can help you find solutions.

Conclusion

Deep sleep enables the growth and repair of muscle tissue and regenerates cells. When you don’t get enough deep sleep, you may wake up feeling sore and may struggle to concentrate. Taking steps like winding down before bedtime and turning off electronic devices an hour before bed can induce sleep by relaxing the body and mind. Following these sleep tips may help you to get the deep sleep you need so you feel at your best.