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How to Get More Deep Sleep

Posted by Emily Bertha
How to Get More Deep Sleep

All sleep isn’t the same. REM, or rapid eye movement, is an important sleep stage. But the right amount of stage 3 of NREM sleep, also known as deep sleep, is crucial to a good night’s sleep and your overall health. Deep sleep helps to restore both your body and your brain. Feeling rested is impossible without the proper amount of deep sleep. So how exactly do you get more hours of deep sleep?


Track sleep

The best way to start is to understand how much deep sleep you’re already getting. The Eight Sleep Pod has built in piezo sensors that compile and analyze your sleep data nightly. You can view a full sleep report on the app and see how much deep sleep you’re averaging per night.



Taking time to unwind before bed keeps you from staying awake late into the night thinking about daily life stressors. Whether through meditation, journaling or a number of other relaxation methods, it’s important to take time to calm your brain and body before bed.


No bright lights

You probably know by now that screen time before bed isn’t good for sleep. But those late night Netflix binges prevent you from getting better sleep more than you may realize. The blue light emitted from screens throws off your body’s internal clock, or circadian rhythm. Your brain is tricked into believing it’s not nighttime because of the light, making it harder to fall asleep and get enough deep sleep.


Maintain a healthy diet

Meals and drinks are easy to overlook when you think of getting more deep sleep. However, a healthy diet is key to a healthy sleep schedule. Avoid certain heavy foods like ice cream and pasta before bed. Caffeine should also be avoided at least two hours before you plan on going to bed. Besides caffeine, alcohol can also be detrimental to sleep. Cut out that nightcap when possible. Alcohol often makes you fall asleep easier, but it makes it harder for you to stay asleep throughout the night.


Keep bedtime consistent

Maintaining a sleep schedule is crucial to getting more deep sleep. Although it may be tempting to stay up later and sleep in on weekends, waking up and going to bed at roughly the same time every day can help you sleep better. Your circadian rhythm, gets thrown off when you go to sleep at vastly different times. In order to ensure your body stays in deep sleep for the right amount of time, keep your sleep schedule consistent.


Manage temperature

If you struggle with waking up too hot or cold during the night, you’re not alone! Temperature is one of the biggest issues affecting sleep quality, leading to frequent interruptions and thus reducing periods of deep sleep. The Pod learns your temperature preferences and then adjusts the thermal environment on either side of the bed automatically, so you can fall asleep faster and stay in deep sleep without disturbance.