{"id":5401,"date":"2023-07-07T07:46:10","date_gmt":"2023-07-07T00:46:10","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5401"},"modified":"2023-07-07T07:46:10","modified_gmt":"2023-07-07T00:46:10","slug":"how-much-deep-sleep-do-you-really-need","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5401","title":{"rendered":"How Much Deep Sleep Do You *Really* Need?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">W<\/span>e\u2019ve said it before and we\u2019ll say it again: Sleep is paramount in the quest for well-being. While working out might help you live longer, cumulative poor-quality sleep can have a seriously detrimental effect on your mental and physical state. That said, do you know what the cornerstone of poor-quality sleep is? It\u2019s not a lack of dreams. Rather, the overall quality of your sleep is largely determined by how much deep sleep you get. To find out how much deep sleep you need, we chatted with a few of the industry\u2019s leading sleep experts to take a dive into the subject. Ahead, learn what deep sleep is, how it benefits your health, and why it should be your number one priority moving forward.<\/p>\n<h2>What is deep sleep?<\/h2>\n<p>In order to understand deep sleep, you must first acknowledge the phases of the sleep cycle, as well as the stages of sleep. According to <a href=\"https:\/\/www.sleeplessinnola.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sleeplessinnola.com\/\">Sleepless in NOLA<\/a> sleep consultant <a href=\"https:\/\/www.instagram.com\/sleeplessinnola\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/sleeplessinnola\/?hl=en\">Nilong Vyas<\/a>, MD, medical review expert at <a href=\"https:\/\/sleepfoundation.org\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/sleepfoundation.org\/\">Sleep Foundation<\/a>, the sleep cycle consists of two phases: REM (rapid eye movement) and NREM (non-rapid eye movement). \u201cThe NREM phase is further divided into three stages of sleep,\u201d she explains. The three sleep stages are N1 (light sleep), N2 (medium sleep), and N3 (deep sleep). \u201cThe human body cycles through four to five stages of sleep every 90 minutes overnight,\u201d Dr. Vyas says. \u201cN1 is the lightest sleep, N2 is deeper and plays the most significant role in memory consolidation, and N3 is the deepest of the NREM phase.\u201d<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/how-much-deep-sleep\/\" current-title=\"Here\u2019s How Much Deep Sleep You Need Each Night\u2014And Why Each Hour Is *So* Important for Your Overall Health\" current-image=\"woman-asleep-in-bed-e1688047737298-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-01-06\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/how-much-deep-sleep\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/how-much-deep-sleep\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/how-much-deep-sleep\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>Why is deep sleep so important?<\/h2>\n<p>While every stage of sleep plays a role in overall health and wellness, deep sleep is the most important because it\u2019s responsible for <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/\">strengthening the immune system<\/a>, repairing tissue, and <a href=\"https:\/\/dbm.maryland.gov\/benefits\/Documents\/Healthy%20Sleep%20Guide.pdf\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/dbm.maryland.gov\/benefits\/Documents\/Healthy%20Sleep%20Guide.pdf\">releasing growth hormone<\/a>. All in all, it\u2019s when the body heals itself, Dr. Vyas says.<\/p>\n<p>So perhaps you\u2019ve been feeling under the weather and can\u2019t seem to muster up any energy\u2014deep sleep will help; maybe you had a super long day that started with a killer workout and felt absolutely wiped by the end of it\u2014deep sleep will help; perhaps you\u2019re navigating a breakup or other stressful life event\u2014deep sleep will help.<\/p>\n<p>But here\u2019s the thing: It doesn\u2019t only have an immediate impact on a person\u2019s well-being\u2014it\u2019s cumulative, meaning that it can offer benefits that last a lifetime, or at the very least, <em>extend<\/em> your lifetime.<\/p>\n<p>\u201cDuring deep sleep, the brain&#8217;s \u2018waste management system\u2019 comes in and removes certain proteins that if not removed are thought to lead to Alzheimer&#8217;s and cognitive decline,\u201d says sleep expert and clinical psychologist <a href=\"https:\/\/www.instagram.com\/thesleepdoctor\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/thesleepdoctor\/?hl=en\">Michael Breus<\/a>, PhD, aka <a href=\"https:\/\/thesleepdoctor.com\/about\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/thesleepdoctor.com\/about\/\">The Sleep Doctor<\/a>.<\/p>\n<h2>Which is better: REM or deep sleep?<\/h2>\n<p>While REM sleep is a different phase of the sleep cycle, it\u2019s considered the fourth and final stage of it. Since rapid eye movement is tied to dreaming, many people mistakenly assume that it must be a very deep form of sleep in which the subconscious has the uninterrupted ability to soar. In reality, Dr. Vyas says that REM sleep is actually considered to be less restful.<\/p>\n<p>That doesn\u2019t mean that REM sleep isn\u2019t important, though. \u201cREM and deep sleep are completely different and both necessary for different reasons,\u201d Dr. Breus says. \u201cAs an example, during REM sleep is when you move information from your short term memory to your long term memory, and when you process emotions; deep sleep is needed for more physical areas.\u201d Though, it plays a role in long term memory, too.<\/p>\n<h2>How much deep sleep do you need each night?<\/h2>\n<p>TL;DR: It depends. How much sleep you need depends on your age, gender, medical condition, fitness level, and environment, Dr. Breus says. \u201cAs a general guideline, we recommend seven to nine hours of good quality sleep, but this can vary widely,\u201d he adds. (Not sure where you stand? Check out our story on <a href=\"https:\/\/www.wellandgood.com\/sleep-calculator\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sleep-calculator\/\">sleep calculators<\/a>.)<\/p>\n<p>If you\u2019re over the age of 65, <a href=\"https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#medical-reviewers\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#medical-reviewers\">Abhinav Singh<\/a>, MD, FAASM, medical director of the Indiana Sleep Center and a medical review expert at <a href=\"https:\/\/sleepfoundation.org\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/sleepfoundation.org\/\">Sleep Foundation<\/a>, says that seven to eight hours will typically suffice.<\/p>\n<p>No matter your age, if we\u2019re breaking it down by stage, Dr. Singh says that 20 to 25 percent of your total sleep should be deep sleep, while another 20 to 25 percent should be REM.<\/p>\n<h2>What happens if you don&#8217;t get enough deep sleep?<\/h2>\n<p>Considering the vital role it plays in our overall well-being, Dr. Breus reveals that not getting enough deep sleep is what\u2019s officially considered sleep deprivation. \u201cSleep deprivation affects every organ system and every disease state\u2014literally <em>everything<\/em> you do, you do better with a good night&#8217;s sleep,\u201d he says.<\/p>\n<p>More specifically, Dr. Breus points out that a lack of deep sleep can lend to a notable physical and cognitive decline, including slower reaction time, lower testosterone, memory issues, riskier decisions, trouble focusing, and more. And then there\u2019s the emotional impact of sleep deprivation. When you don\u2019t get enough of it, you\u2019ll become more anxious and could experience deeper depression. Together, all of these side effects make one thing very clear: Deep sleep should be your priority\u2014each and every night.<\/p>\n<h2>When does deep sleep take place?<\/h2>\n<p>While a full sleep cycle is roughly 90 minutes long and is comprised of all four sleep stages (N1, N2, deep sleep, and REM sleep), the amount of time you spend in each stage changes throughout the night. According to <a href=\"https:\/\/www.sleepfoundation.org\/stages-of-sleep\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sleepfoundation.org\/stages-of-sleep\">The Sleep Foundation<\/a>, you typically get the most deep sleep during the first half of the night. Then, by the later sleep cycles, you spend less time in the N1, N2, and N3 stages, and more time in REM sleep.<\/p>\n<h2>What happens if you wake up during deep sleep?<\/h2>\n<p>Since the N3 stage is the deepest sleep stage, it makes sense that it\u2019s the hardest to snap out of. According to Dr. Breus, the deep sleep stage is the hardest to awaken from. If someone does wake up during this stage, he says it\u2019s not uncommon to feel especially groggy. \u201cThis experience is what\u2019s known as <a href=\"https:\/\/thesleepdoctor.com\/how-sleep-works\/sleep-inertia\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/thesleepdoctor.com\/how-sleep-works\/sleep-inertia\/\">sleep inertia<\/a>,\u201d he reveals on his website. He compares it to Isaac Newton\u2019s Law of Inertia and points out that unless a pressing force is at play to entice someone to wake up, it\u2019s totally normal to wish you were still asleep\u2014or even fall back asleep in the process. This is a sign that you\u2019re within a deep sleep stage and need it to feel rested.<\/p>\n<p>If you continually wake up each morning wishing you could just sleep a little longer, however, it might be time to re-evaluate your sleep hygiene and routine, as certain habits can make falling and staying asleep much easier. For example, eating a snack comprised of <a href=\"https:\/\/www.wellandgood.com\/8-foods-to-help-you-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/8-foods-to-help-you-sleep\/\">foods that help sleep<\/a>, taking OTC sleep aids (like the <a href=\"https:\/\/www.amazon.com\/OLLY-852933008024-Sleep-Gummy\/dp\/B07H8NZZJB\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/OLLY-852933008024-Sleep-Gummy\/dp\/B07H8NZZJB\">Olly Sleep Gummies<\/a>, $13), wearing breathable cotton PJs (like the <a href=\"https:\/\/printfresh.com\/products\/bagheera-sleepshirt-ink\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/printfresh.com\/products\/bagheera-sleepshirt-ink\">Printfresh Bagheera Sleep Shirt<\/a>, $118), sleeping on soft, moisture-wicking sheets (like the <a href=\"https:\/\/purple.com\/sheets\/soft-stretch\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/purple.com\/sheets\/soft-stretch\">Purple SoftStretch Sheet Set<\/a>, $189), and waking up with a sunrise alarm clock (like the <a href=\"https:\/\/www.hatch.co\/restore-2\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.hatch.co\/restore-2\">Hatch Restore 2<\/a>, $200) can all make a big difference in the quality of your sleep.<\/p>\n<p>If after adjusting your sleep routine you still find that falling and staying asleep is a challenge, or that you\u2019re experiencing <a href=\"https:\/\/www.wellandgood.com\/signs-of-poor-sleep-quality\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/signs-of-poor-sleep-quality\/\">poor sleep quality<\/a> overall, you may want to consult a doctor to discuss the possibility of <a href=\"https:\/\/www.wellandgood.com\/do-sleeping-pills-work\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/do-sleeping-pills-work\/\">prescription sleeping pills<\/a> and best next steps overall.<\/p>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019ve said it before and we\u2019ll say it again: Sleep is paramount in the quest for well-being. While working out might help you live longer, cumulative poor-quality sleep can have a seriously detrimental effect on your mental and physical state. That said, do you know what the cornerstone of poor-quality sleep is? It\u2019s not a &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5402,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5401","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5401"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5401\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/5402"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5401"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}