Sleeper Types: Heavy Sleepers | BetterSleep

We all know that sleep is important, but what kind of sleeper are you? Do you find that you can sleep through anything, or do you need complete silence and darkness to get your ZZZs?

There are two types of sleepers: light sleepers and heavy sleepers. Depending on which type you are, there are different things you can do to improve your sleep quality.

So which one are you? Keep reading to find out!

Different Stages of Sleep

To understand the difference between heavy and light sleep, it is first necessary to understand the sleep stages.

Sleep can be divided into two main types. These are REM (rapid eye movement) and NREM (non-REM), which are further divided into three stages. Here’s how the different sleep stages work:

Stage 1 (NREM sleep 1)

Stage 1 sleep is the beginning stage of sleep. It is very brief and occurs when you are between a state of consciousness and sleep. Breathing, heart rate, brain wave activity, and eye movement will slow down while your muscles relax during this stage.

While this stage lasts for only a few minutes, it is important as it helps prepare your body for deeper stages of sleep.

Stage 2 (NREM sleep 2)

Stage 2 sleep is a deeper sleep in which our breathing, heart rate, and brain wave activities slow down even further. Our muscles also relax completely, and we can no longer be aroused easily. This stage usually lasts for 30 to 60 minutes.

Stage 3 (NREM sleep 3)

NREM sleep 3, the slow wave sleep, is the stage during which our bodies heal and regenerate. This stage is characterized by slow brain waves and a deep level of relaxation. Our breathing and heart rate reach their lowest point during this stage, and we are less likely to be awakened by outside stimuli.

Although the first cycle of stage 3 sleep lasts 45 to 90 minutes, subsequent cycles become shorter. However, young people who are still developing spend a longer time in the last NREM stage, indicating the importance of this stage of sleep for growth and development.

Stage 4 (REM sleep)

REM sleep is stage 4 of sleep, during which most dreams occur. Your eyes move quickly from side to side and your brain wave activity increases, mimicking similar patterns as when you’re awake.

This stage typically lasts 10 minutes and only accounts for 25 percent of your slumber. REM sleep is important for dreaming, but it is not the most vital phase of sleep.

How to Know if You’re a Heavy Sleeper

A heavy sleeper cannot be woken up easily when asleep, even when there are significant changes in their sleeping environment.

Heavy sleepers may sleep through stimuli such as someone touching them lightly or even shaking them! They’ll also sleep through sun rays peeking through their windows or disruptive sounds erupting from nearby sources.

Even if you’re a deep sleeper, you won’t spend all your time asleep in the deep sleeping stage. You’ll still go through the different stages of sleep,

Moreover, even deep sleepers will be easier to wake if they’re in light or REM sleep stages. However, it’s much more difficult to wake them up once they reach deep sleep.

Advantages of Heavy Sleepers

1. They tend to be more rested and have more energy during the day. They do not wake up as easily and spend more time in a deeply restful state. As a result, they feel more rested and have more energy during the day.

2. They are less likely to be disturbed by outside noise or light. They can sleep even through loud noises, allowing them to have a good night’s sleep.

3. They tend to stay asleep for longer periods. The extended time spent in deep rest prevents them from waking up feeling groggy or disoriented like some lighter sleepers.

4. An interesting finding about heavy sleepers is that they have more sleep spindles than light sleepers. Researchers believe that the thalamus of heavy sleepers works harder in blocking outside noise from disturbing the sleeper.

5. Heavy sleepers generally don’t need as much sleep as lighter sleepers, so they can often get by on less total sleep time each night.

Drawbacks of Being a Heavy Sleeper

Some people can fall asleep as soon as their head hits the pillow, while others may toss and turn for hours before finally drifting off. Being a heavy sleeper can have drawbacks for those who fall into the latter category.

One of the most obvious downsides is that it can be difficult to wake up in the morning. Heavy sleepers often sleep through their alarm clocks, making them late for work or school.

Additionally, heavy sleepers may find it hard to take advantage of the early morning hours.

How to Know if You’re a Light Sleeper?

Light sleepers find falling asleep difficult and staying asleep even harder. People who sleep lightly may wake when they feel a disturbance in the sleep environment. The disturbance may be outside noise, partners changing positions, or lighting in the hallways.

Some light sleepers may also suffer from a certain type of sleep disorder, such as sleep apnea. However, there are certain advantages to being a light sleeper.

Advantages of being a light sleeper

1. Light sleepers may not always enjoy a full night’s sleep, but their heightened awareness can be beneficial in many ways. For example, they are more alert and responsive, which makes them more likely to notice if something is out of place in their surroundings.

2. If you’re a light sleeper, you may have an easier time waking up in the morning than deep sleepers. People who wake up earlier are often more productive during the day since they typically have more hours of wakefulness.

Why Am I Such a Heavy Sleeper?

The level at which you can sleep depends on your arousal threshold, a term doctors use to describe how much stimulus someone needs to wake up. People with a high arousal threshold need lots of stimuli to rise from their sleep, making them deep sleepers.

However, scientists still haven’t figured out why some people have a higher arousal threshold than others. While it seems to be influenced by someone’s genetics, other factors in someone’s lifestyle can make their sleep heavier, including but not limited to:

• Certain medications
• Not getting enough sleep (for example, anxiety keeping you awake the night before)
• Erratic sleep schedule
• Sleep disorders such as sleep apnea

If being a heavy sleeper isn’t disrupting your health and lifestyle, there’s likely nothing to worry about.

What are Sleep Spindles

High-frequency sleep spindles are bursts of electrical activity that occur during deep sleep. They are involved in memory consolidation and are associated with better sleep. These brainwave activities are generated in the brainstem and thalamus and frequently occur during stage 2 sleep.

Benefits of Sleep Spindles

Sleep spindles are beneficial because they help with sensory processing. They allow the brain to absorb information while sleeping and consolidate it into memories.

These neural activities also play a role in memory consolidation, transferring short-term memories into long-term memories. Memory consolidation is essential for remembering facts and experiences from our past.

Sleep spindles also help with cognitive function. They improve our ability to focus and maintain attention, which is essential for completing tasks and being productive during the day.

How to Improve Your Sleep Regardless if You’re a Light or Heavy Sleeper

It’s easy to think that deep sleepers already get good sleep quality. But that’s not necessarily true! Sleeping heavily — and struggling to wake up in the morning — may be caused by you not getting enough quality sleep. Here’s how you can improve your sleep, even if you’re a heavy sleeper:

• Pick the right bedtime drinks and snacks: Avoid sugary foods or caffeinated drinks before you sleep, so your body doesn’t become restless.
• Wind down before bed: If it takes you an hour or more to fall asleep, you may not get enough sleep each night. Try a sleeping meditation or a bedtime story to drift to sleep faster and make the most of every hour you have.
• Change your alarm schedule: If your alarm rings during your deep sleep cycle, it won’t be easy to wake up. Try different alarm schedules to see what works best for you. Even though it sounds counterintuitive, waking up earlier could make you feel less tired!
• Take a sleep study: If you’re worried your deep sleep may be linked to other sleeping issues, don’t hesitate to consult a medical professional for an evaluation.
• Use relaxation methods: Relaxation methods are a great way to reduce anxiety and tension. Yoga is also good for relieving anxiety. It is easy to integrate relaxation techniques into bedtime routines. When you are anxious or unable to concentrate, consult an expert in your field.
• Practice good sleepy hygiene: Good sleep hygiene describes ten habits to help you have an energized and productive day. Incorporating these routines into your routine can improve your sleep quality.
• Use white noise: Listen to a white noise playlist and turn off the fan when waking up to waking sounds. This quiet hum helps reduce other noises, making you sleep faster.

Factors That Determine Whether You Are a Deep Sleeper or a Light Sleeper

Whether you are a deep or light sleeper depends on many factors. Below are nine factors that may affect how deeply you sleep so that you can better understand why you may not get the restful sleep you need.

1. Age: Younger people tend to be light sleepers, while older people may have more difficulty achieving deep sleep.

2. Stress Levels: High-stress levels can lead to difficulty falling asleep and staying asleep, so those with higher stress levels are usually light sleepers.

3. Caffeine: Caffeine is a stimulant and can affect sleep quality, so those who consume large amounts of caffeine may be light sleepers.

4. Alcohol: While alcohol can initially make people sleepy, it prevents them from entering deep sleep phases and can lead to poor-quality sleep overall. As a result, those who drink heavily are usually light sleepers.

5. Exercise: Regular exercise has been linked to deeper and more restful sleep, so those who exercise regularly tend to be deep sleepers.

6. Bedtime Routine: Developing a relaxing bedtime routine, such as taking a warm bath and reading, can help people to relax and fall asleep easier, ultimately leading to deeper sleep. Those who engage in regular bedtime routines tend to be deep sleepers.

7. Sleep Environment: The environment in which you’re sleeping can impact the quality of your sleep, so it’s important to ensure that it is comfortable and conducive to restful sleep. People with ideal sleeping environments are more likely to be deep sleepers.

8. Diet: Eating sugary or fatty foods late at night can disrupt your body’s natural circadian rhythms and prevent you from achieving deep sleep. Eating a balanced diet full of healthy foods and avoiding late-night snacking can help you to sleep better and be more likely to be a deep sleeper.

9. Medical Conditions: Certain medical conditions, such as anxiety, depression, or insomnia, can prevent people from achieving a restful and deep sleep. Those who suffer from these conditions usually struggle to become deep sleepers.

How Can the BetterSleep App Help People Sleep Better?

It can be tough to fall asleep at night, especially if you have trouble shutting down your mind.

Counting sheep is a thing of the past. If you’re looking for a better way to fall asleep faster, check out the BetterSleep App.

With its bedtime stories and guided meditations, this app has something for everyone. We’ve got you covered whether you’re a kid or adult, beginner or expert.

what it means and what you can do about it

Jan 24, 2023
Monica Garcia

If you never wake up to the sound of a fire truck or ambulance, and not even a bang could disturb your slumber, you may be a heavy sleeper.  Indeed, heavy sleepers have difficulty waking up and may feel sleepy throughout the day, even when they are getting enough sleep. But what makes a heavy sleeper and what is the best way to wake them up? If you are one or live with one, it is beneficial to understand what keeps them from waking up refreshed, rested and on time, and to find out what you can do about it.

In this article, we cover:

• Why am I such a heavy sleeper?
  • Do heavy sleepers snore more?
  • Do heavy sleepers sleep more?
• How to stop being a heavy sleeper
  • Can a heavy sleeper become a light sleeper?
• How to wake up a heavy sleeper

Why am I such a heavy sleeper?

Many people may wonder why they are such heavy sleepers. Although science hasn’t yet figured out why some people have a higher arousal threshold than others – a term that describes how much stimulus you need to wake up – research suggests that heavy sleepers may produce more sleep spindles than light sleepers.  These sleep spindles correspond to a form of brain activity that occurs during deep sleep and makes a person more tolerant of noises. Therefore, it could be easier to wake up a heavy sleeper if they’re in light sleep stages, but more challenging if they are in deep sleep. 

However, some other factors can also contribute to this condition: 

• Genetics: Studies have shown that certain genes can make a person more likely to be a heavy or light sleeper. If you have a family member who is a heavy sleeper, you may be one as well.
• Sleeping disorders: Certain sleeping disorders, such as sleep apnea, can cause a person to be a heavy sleeper. Sleep apnea is a condition where a person’s breathing is interrupted during sleep, causing them to wake up briefly and disrupt their sleep.
• Lifestyle habits and medication: Habits such as drinking alcohol, using sedatives, or taking certain medications can cause a person to be a heavy sleeper. Alcohol and sedatives can cause a person to fall asleep faster, but they also disrupt sleep quality, making it harder to wake up in the morning.
• Lack of physical activity: People who are not physically active during the day tend to be heavy sleepers. Regular physical activity can help improve sleep quality, making it easier to wake up in the morning.
• Sleep deprivation: People who don’t get enough sleep or have irregular sleep patterns are more likely to be heavy sleepers. This is because their body is not getting the right amount of sleep it needs to function properly, making them more likely to feel groggy and disoriented upon waking.

It’s important to note that there may be other underlying medical conditions that can also contribute to being a heavy sleeper, and consulting a specialist is the first step in identifying them.  

Is heavy sleeping bad, then?

Whether or not heavy sleeping is considered bad or a disadvantage depends on the individual and their specific situation. For some people, being a heavy sleeper may not cause any significant problems. However, for others, it can lead to issues such as difficulty getting to work or school on time, missing important appointments or events, and even being in danger if they sleep through important alarms or warnings.

Additionally, heavy sleepers are at an increased risk of suffering from sleep inertia, as they are thought to spend more time in deep and REM sleep and tend to wake up during these. They may feel groggy, disoriented and fatigued throughout the day. This can impact their work and social life along with causing issues for relatives and friends.  Regardless of the cause, if the condition affects their overall health and life quality, it is important to address and treat it as soon as possible to prevent further consequences. It is also worth mentioning that heavy sleeping can be a symptom of other health conditions such as depression, hypothyroidism, and more.

Does snoring mean deep sleep? Do heavy sleepers snore more?

Snoring is not necessarily more common in heavy sleepers. Not all heavy sleepers snore, and not all snorers are heavy sleepers. Snoring can occur during any stage of sleep and it can be a symptom of a sleep disorder, obesity, alcohol consumption, certain medications, or nasal congestion. 

Do deep sleepers sleep more?

Heavy sleepers don’t necessarily sleep more than others, but as mentioned, they may have a harder time waking up and staying awake, even after getting enough sleep. Heavy sleepers may require more time to fully become alert, even after getting the same amount of sleep as someone who is not a heavy sleeper.

How to stop being a heavy sleeper

How you can stop being a heavy sleeper will depend on what is really causing the condition. As previously mentioned, improving sleep habits and addressing any underlying sleep disorders can, generally speaking, help improve your sleep quality and reduce the effects of being a deep sleeper. Some ways to do this include:

• Establish a regular sleep schedule: Going to bed and waking up at the same time every day, even on weekends, can help regulate the body’s sleep-wake cycle and improve sleep quality. In the Sleep Cycle app, you can use the “Sleep Goal” feature to help you get that necessary regular sleep.
• Create a comfortable sleep environment: Having a cool, dark, and quiet room can help improve the chances of falling asleep and staying asleep.
• Develop a bedtime routine: Engaging in activities such as reading, listening to calming music, or taking a warm bath before bedtime can help prepare the body for sleep.
• Avoid caffeine, nicotine, and alcohol before bedtime: These substances can disrupt sleep and make it harder to fall asleep and stay asleep.
• Practice relaxation techniques: Techniques such as deep breathing, meditation, or yoga can help reduce stress and anxiety, which can contribute to better sleep.
• Power nap if you feel tired: naps during the day can help a heavy sleeper stay alert and get the necessary energy to face the day. But remember that naps longer than 20-30 minutes can make it harder to wake up later on. 
• Exercise and get some sunlight: both improve sleep quality and reinforce the natural circadian rhythm. 
• Consulting a sleep specialist: A sleep specialist can help identify and address what may be contributing to heavy sleeping.

Can a heavy sleeper become a light sleeper?

The possibility that a heavy sleeper becomes a light sleeper will depend on the cause and other factors. Being a light sleeper isn’t better than being a heavy sleeper and vice versa. Both are different conditions that need to be addressed if they affect your sleep quality, life quality and overall health.  

Although this also depends on the reason why someone is a heavy sleeper, there could be several factors that could contribute to a lower arousal threshold, such as changes in environment or lifestyle, stress, and certain medical conditions. For example, moving to a new location, or starting a new job with different hours can disrupt the body’s internal clock and make it more difficult to fall asleep and stay asleep throughout the night.  Certain medical conditions, such as stress or anxiety can cause changes in sleep patterns. Certain medications can also cause fragmented or restless sleep. 

Moreover, age can also play a role in how much we sleep or the quality of sleep. As we age, our sleep patterns may change and we may become lighter sleepers.

How to wake up a heavy sleeper

Waking up a heavy sleeper or starting your day on time, refreshed and rested if you are one of them can be challenging. But there are several strategies that can help (and no, it’s not directly splashing cold, ice water on them or using a loud, persistent alarm clock):

• Use a smart alarm clock: Yes, a foreseeable drawback for heavy sleepers is sleeping through an alarm. However, a smart alarm clock like the one in the Sleep Cycle app ensures that you wake up in your lightest sleep phase, making it easier and avoiding the sleep inertia that characterizes heavy sleepers.
• Place your phone under the bed: the Sleep Cycle app can track your sleep even if you place your phone under the bed. This way, it would be more challenging for you to snooze or stop the alarm and will help you be more wakeful. 
• Take advantage of natural light: opening the curtains or blinds to let natural light into the room can help signal to the body that it’s time to wake up, suppressing melatonin levels and increasing serotonin, a hormone that also helps you feel alert and awake. If it’s still really dark when you need to wake up,  you can get smart light bulbs that will slowly get brighter according to the time you set.
• Find a scent that stimulates you: the smell of coffee, breakfast, or the perfume that your partner or yourself wear in the morning can help stimulate the heavy sleeper and get them out of bed.  
• Establish a morning routine: morning routines are as important as bedtime routines, and can also help you reset your circadian rhythm, improve your focus, mood and energy. For example, by including a small breakfast or an activity to look forward to early in the morning, your body will “ask” or crave that and wake you up naturally. 

It’s important to note that what works for one person may not work for another, so it may take some experimentation to find the best individual strategy. 

Understanding heavy sleeping

Understanding what it really means to be a heavy sleeper and knowing the causes is essential in order to address any potential issues and improve overall health, wellbeing and sleep quality. Heavy sleeping is, in general, not dangerous for your overall health but it can become frustrating if that affects daily activities or life in general. It’s important to note that while some people may naturally sleep more, excessive sleepiness during the day may be a sign of an underlying sleep disorder, such as sleep apnea. Consulting a healthcare provider can help to identify the underlying cause and develop a treatment plan.

Monica Garcia

Editorial content manager at Sleep Cycle

Why deep sleep is needed and how long it should last

Author of the article
Irina Zavalko

Deep sleep is an important stage of the sleep cycle. It is he who first of all tries to compensate the body with lack of sleep.

Why deep sleep is useful, why its amount can be reduced and whether it can be corrected, said Irina Zavalko, a somnologist, candidate of medical sciences and a leading expert in the Somly insomnia help service.

Deep sleep is one of the stages of non-REM sleep

Sleep is a heterogeneous state. It is divided into slow and fast phases, which alternate several times a night.

In a state of REM sleep, a person’s eyeballs move, breathing and heartbeat quicken. But in the slow state, he is more like sleeping: he lies calmly on the bed, breathes measuredly and deeply, and his heart beats more slowly. In this phase we spend 2/3 of the night.

Non-REM sleep is further divided into three stages:

1. Drowsiness is the most superficial phase, through which we fall into sleep.
2. Superficial sleep, in which we spend about half of the total sleep time.
3. Deep sleep, or delta sleep.

At the stage of deep sleep, consciousness is turned off as much as possible, it is most difficult to wake a person from it.

What are the benefits of deep sleep

It is difficult to determine what a particular phase, and even more so the stage of sleep, is responsible for, notes the somnologist. But some important processes take place in the body during delta sleep.

With a stay in deep slow sleep is associated with the release of the hormone somatotropin. In children, it is responsible for the growth of the body, and in adults – for the recovery processes in tissues, – says Irina Zavalko.

Also, in the state of delta sleep, the glymphatic vessels of the brain open, and unnecessary large molecules are removed through them. For example, beta-amyloid, the excess of which causes Alzheimer’s disease.

How long does deep sleep last

In childhood and at a young age, deep sleep is 15-25% of the total sleep time. In older people, it can be reduced to a few percent or even drop to zero.

Sometimes the indicator, on the contrary, can grow. For example, if a person did not get enough sleep the previous night.

The lack of deep slow-wave sleep is the first thing our body tries to make up for when we lack sleep. If a person didn’t get much sleep on one of the nights or regularly lacks sleep, then the percentage of delta sleep in him can be increased, the doctor explains.

Why is there less deep sleep

The amount of deep sleep can decrease with various sleep problems. Here are a few factors to pay attention to.

1. Alarm

The duration of deep sleep falls if a person is anxious and sleeps fitfully. In this case, it remains on the surface of the stage, not reaching the deep one.

This happens on duty with firefighters and ambulance workers: a call can come in at any time, so you can’t completely turn off. When we are afraid to oversleep the alarm clock and miss the plane, the same thing happens.

2. Insomnia

Things are a little different for people with long-term insomnia. They are immersed in delta sleep, and its share in the total duration of sleep may even be normal.

But they often wake up and take a long time to fall asleep, so in the end the dream feels more superficial.

3. Uncomfortable conditions

Sleep may be interrupted due to pain or discomfort. If the room is hot or noisy, if the person has a backache or sleeps on a sagging couch, they may wake up without reaching the deep sleep stage.

To cope with discomfort, take care of the comfort of the bed. To get started, you can buy an anatomical mattress or a high-quality sofa for sleeping. People with back pain may need an orthopedic mattress.

And if the room is hot, sleep products with a cooling effect will help to correct the situation. For example, an all-weather blanket or a special anatomical pillow.

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4. Disorders affecting sleep continuity

Apnea and involuntary movement of the limbs during sleep can quietly “wake up” the sleeper and prevent him from going into a deep sleep.

Can deep sleep be improved?

Somnologists do not have separate recipes to increase deep sleep. What’s more, when they diagnose insomnia, they don’t even take into account the percentage of delta sleep.

If you use a tracker and it shows a low deep sleep time, Irina Zavalko advises not to worry ahead of time.

Sleep trackers are not medical, but commercial devices that can distinguish whether a person is sleeping or not. But with the indicator of the depth of sleep, they are often mistaken, she emphasizes.

To sleep better, follow a healthy sleep routine and rules. And if you sleep superficially, it is difficult to get up in the morning and experience daytime sleepiness, contact a somnologist. Somly service doctors will promptly conduct a consultation and quickly find the cause of the problem.

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Sleep tight: why deep sleep is important and how to improve it

Doctors say that more than half of the inhabitants of big cities suffer from sleep disorders. For Muscovites, this figure is about 80%. Surely you have already tried more than once to start sleeping better: going to bed earlier, getting enough sleep on the weekends, looking for the optimal time to get up. If you seem to be getting enough sleep, but you still get up with difficulty and feel tired, then it’s time not to increase the amount of sleep, but to improve its quality. Gosha Semyonov, General Director of Blue Sleep products and mattresses, tells how to do this.

Meet deep sleep

When we sleep, our body goes through REM and NREM sleep. During REM sleep, the brain remains highly active, it works in the same way as during wakefulness, processing information received during the day. Slow-wave sleep is a time of complete relaxation. And if you sleep the recommended 7-9 hours a day, but still don’t get enough sleep, the reason is probably the lack of slow sleep, or rather, one of its components.

Non-REM sleep is divided into the following stages: drowsiness (transition from wakefulness to sleep), light sleep , moderately deep sleep and deep sleep . And it is deep – the strongest and most important sleep for us. In this stage, the body relaxes, breathing becomes calmer, blood pressure drops, and the brain becomes less sensitive to external stimuli. In general, the body finally rests.

Total during deep sleep:

• energy replenished;
• cell regeneration occurs;
• increases blood flow to the muscles and they recover faster;
• tissue and bone growth occurs;
• strengthens the immune system.

Deep sleep is necessary for the restoration of brain tissue after wakefulness. In addition, during this phase, glucose metabolism is activated in the brain, which affects short-term and long-term memory and learning ability.

How much deep sleep do we need

The average person normally spends 70% of the night in non-REM sleep and 30% in REM sleep. The numbers can change depending on the biorhythms, and the norm is also highly dependent on age. The younger a person is, the more time he spends in slow-wave sleep, because it is important that his body grows and develops.

If you are under 30 years old and sleep 8 hours a night, you can get two and a half hours of NREM sleep, of which about 1 hour will be deep sleep. For recovery and rest, this is usually enough. But after 65, the amount of slow sleep can be no more than 30 minutes per night, or even less. And this is also an age norm.

What happens if deep sleep is not enough? You don’t just not get enough sleep: problems with recovery after training begin, immunity decreases, memory deteriorates, it becomes more difficult to learn something new. The load on the endocrine and nervous systems increases. The body does not have time to produce the necessary hormones, and this can lead to very unpleasant consequences. Various studies have linked lack of deep sleep to Alzheimer’s disease, heart disease, diabetes, and even stroke.

How to know if you’re getting enough deep sleep

To get started, you can try to measure your sleep phases: modern gadgets and devices, such as fitness bracelets or phone applications, will help with this. They are fairly accurate, but watch for a few weeks anyway. If the bracelet reports every morning that you are not getting enough deep sleep, and this bothers you, you can consult your doctor.

Sleep is studied by special doctors – somnologists. The doctor will ask you in detail and, if necessary, refer you to an examination using polysomnography (PSG), on the basis of which he will make a diagnosis and prescribe treatment.

How to sleep better

If you are not ready to see a doctor yet, but you want to increase the length of deep sleep, try the following options.

1. Follow the routine

Get up and go to bed at the same time every day, not only on weekdays, but also on weekends. Mode is very important for the proper functioning of our body.

2. Don’t overheat

High temperatures reduce the amount of deep sleep, so keep your bedroom cool. Ventilate the room, make sure that the temperature does not rise above 22 degrees. Do not take a hot bath before bed and do not go to the bathhouse or sauna in the evenings.

3. Get some physical activity

Just half an hour of exercise each day will help you sleep better. It is better not to exercise right before bedtime: plan a jog or a trip to the gym in the morning or afternoon.

4. Do not drink caffeinated drinks at night

Caffeine is found not only in coffee, but also in green tea or cola. Doctors advise drinking caffeinated drinks until 5 p.m., and then limiting yourself to water or soothing herbal teas.

5. Remove bright lights from the bedroom

Even a brightly lit clock in your field of vision can affect the quality of your sleep. Remove all devices with indicator lights. Also try not to watch TV before going to bed, do not sit at the computer and do not check the phone: the blue light from the screens has a bad effect on sleep.

6. Replace bedding

Update pillows – they should be changed every 2-4 years for hygiene reasons. But even if you wash them regularly or take them in for cleaning, during operation the filler goes astray, and the pillow no longer properly supports the head. This greatly affects the quality of sleep.

The mattress is also very important – it needs to be changed every 10 years. If you sleep on an old sagging box spring mattress or on a pull out couch, your spine probably isn’t getting enough support.

An excellent option for those who have a stiff back – and these are almost all people who spend many hours sitting at the computer – an orthopedic mattress. It evenly supports the body, reduces the load on the spine and relaxes the muscles – what you need for quality deep sleep. The best support for the back is provided by mattresses with an independent spring unit. Pay attention to modern options, for example, mattresses with microsprings: they provide up to 2500 points of contact with the body, which means that your spine will receive the ideal degree of support for a comfortable deep sleep.