How To Get More Deep Sleep, Naturally

We spend a lot of our time in bed, tossing and turning. Sometimes we wake up and wonder how on earth we got ourselves in this position. Whether it be trying to accommodate a bed buddy (fur or human alike) or kicking the doona cover off, many things can impact our ability to get deep sleep. 

 

Deep sleep is a game changer and it will have you looking and feeling like your best self each morning… and realistically, this is what we all want. 


So, what can we do to set ourselves up for a successful deep sleep each night?  


SLEEP FACT! A deep sleep is also known as slow-wave sleep and refers to the third stage of non-rapid eye movement sleep. During deep sleep, brain activity slows down and electrical functions in the brain appear in long, slow waves (also known as delta waves). In other words, deep sleep is the BEST kind of sleep we can possibly get, albeit can be the hardest to get.


Healthy sleep habits are the key to deep sleep. 


4 (Natural) Ways You Can Achieve A Deep Sleep 


1. Routine, routine…and we will say it again, ROUTINE!

A sleep routine and deep sleep go hand in hand. Our bodies and minds respond well to consistency, making routine a great way to train our body to do what we want it to do! For example, setting sleep-wake times trains our natural body clock to help set our circadian rhythm. Repeating tasks each and every night helps to send signals to our internal clock so our body knows it's bedtime!

So what makes up a good sleep routine? Here are some of our favourite activities to boost your snooze! 

  • Work out for 30 minutes per day. Exercise promotes better sleep at night time! 
  • Herbal tea before bed is a miracle worker when it comes to calming your body and mind.
  • Avoid blue light exposure leading up to bedtime
  • Switch on an aromatherapy diffuser to set your mood
  • Have a warm bath before bed to regulate body temperature and relax


    • 2. Snack on Sleep Inducing Foods!

    Some foods include certain vitamins and minerals that promote a deeper sleep. Here are 5 of our favourite ‘sleepy foods’: 

  • Kiwifruit - Containing serotonin, a hormone that helps  to promote a deep sleep!
  • Cherries - Cherries contain melatonin, a hormone that helps to regulate our internal body clock (circadian rhythm) and promotes a deep sleep. Their high antioxidant content also works wonders for our snooze!
  • Fatty fish - Fatty fish provides our bodies with vitamin D and omega-3 fatty acids, which promote serotonin production.
  • Nuts - Nuts such as almonds, walnuts, cashews and pistachios are all sleep promoting! These nuts contain melatonin, magnesium, and zinc - which are all FANTASTIC for a good night’s sleep. 
  • Rice - When we consume a high GI food, our insulin levels spike. Insulin drives the sleep promoting amino acid, tryptophan, into the brain making us tired.

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    3. Set Up Your Sleep Space

    Your bedroom should be a place of calmness and tranquillity - put simply, it should be your sleep sanctuary. Tidy rooms foster a sense of clarity, and help to calm your mind and promote a peaceful mental state. This sense of calmness and satisfaction will help you to sleep better (and deeper)  in a room that brings you peace. 

    Some sleep space tips! Remove any technology, dim the lights and darken the room. Keep the temperature cool to reach your optimum resting body temperature. Try to keep the sleep space minimal, with just a bed - remember, beds are for sleeping and sex only!

     

    4. Avoid Caffeine Past 2PM

    Caffeine after 2pm is a big NO! Having caffeine in the late hours of the day will keep you buzzing for hours to come as it stays in your blood stream and stimulates you. It interferes with our sleep-wake cycle and impacts our ability to fall asleep at bedtime, leaving us tossing and turning.