09/07/2025
๐ง What Deep Sleep Is
Occurs mostly in the first half of the night.
Characterized by slow brain waves (delta waves).
Crucial for cell repair, immune function, and hormone release (like growth hormone).
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Habits to Improve Deep Sleep
1. Stick to a Regular Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends.
Your body builds more deep sleep when it has a reliable sleep rhythm.
2. Optimize Your Sleep Environment
Cool temperature (60โ67ยฐF / 16โ19ยฐC) helps induce deeper stages of sleep.
Total darkness: Use blackout curtains or a sleep mask.
Reduce noise: Use white noise or earplugs if needed.
Comfortable bed: Mattress and pillows that support your sleeping posture.
3. Avoid Stimulants (Especially in the Afternoon/Evening)
Caffeine: Avoid after 2 PM (its half-life is ~6 hours).
Ni****ne and alcohol: Disrupt deep sleep cycles, even if they make you drowsy initially.
4. Wind Down Before Bed
Avoid screens 1 hour before bed (blue light disrupts melatonin).
Try calming activities: reading, journaling, stretching, or a warm bath.
Consider deep breathing or meditation (apps like Headspace, Calm, or Insight Timer can help).
5. Exercise Regularly
30โ60 minutes of moderate aerobic exercise (like walking, swimming, cycling) helps.
Avoid intense workouts right before bed; finish at least 2โ3 hours before sleeping.
6. Eat for Sleep
Donโt go to bed hungry or stuffed.
Avoid heavy meals within 2โ3 hours of bedtime.
Eat foods high in tryptophan, magnesium, and potassium:
Bananas, almonds, yogurt, oatmeal, turkey, eggs, and tart cherry juice (natural melatonin).
