To increase deep sleep, swap your phone screen for a book, a conversation with your partner, or meditation. A normal sleep cycle consists of stage 1, 2, 3, as well as REM sleep. The single most effective way to increase your deep sleep is to get enough sleep overall. And for children, deep sleep is when growth occurs, explains Bill Tuck, Certified Sleep Science Coach and founder of Tuck.com. During stage 1, you drift from being awake to being asleep. And the benefits of a better night’s sleep will impact your daily life and overall wellness. Sleep stages 1, 2, and REM consist of light sleep, while 3 and 4 comprise deep sleep.. 9. During the sleep phase, your neocortical neurons can rest.. As you age, the amount of deep sleep you get diminishes. With each sleep cycle, the amount of deep sleep decreases. As the American Sleep Association note, the most important thing that a person can do to increase the amount of deep sleep that they get each night is to set aside more time for sleep. Doze Off to Binaural Beats How To Get More Deep Sleep | Deep sleep is critical for your overall health and wellness at this stage of sleep is associated with the slowest brand wave activity during sleep. While the normal range of sleep has been defined between the 7-9 hours range, the quality of sleep plays a very important role in your life. Pink noise represents calming nature sounds like steady rainfall or waves crashing on a beach. Try exercising! 4. Typically, a person in their 20s will get 20% out of a total night’s sleep. Exercise During the Day. Linking up the sleep stage monitoring so that the deep sleep enhancing sounds are played through a small speaker at the relevant periods so as to increase the effectiveness of the deep sleep in regenerating the body and mind . Those looking to increase deep sleep may benefit from listening to pink noise. Increase Your Deep Sleep Tonight. The average adult gets 1 to 2 hours of deep sleep per 8 hours of sleep, so experts recommend sleeping 7 to 9 hours a night to maximize deep sleep. Other changes that are part of normal aging include getting less sleep overall and spending less time in the rapid eye movement (REM) cycle — the dream phase of sleep. If a person wakes during deep sleep, they … These tips will allow you to enter light sleep, deep sleep, and REM stages more easily and consistently, resulting in improved sleep health and a brighter tomorrow. The amount of deep sleep you need, and actually get, varies with age. In general, deep sleep decreases in all people with age, however, women's percentage of stage 3 deep sleep may be slightly greater than men's over the course of their lifetimes. This type of noise has been found to increase deep sleep and improve memory in older adults. This is the stage people typically find most difficult to wake from. Since deep sleep occurs mostly at the beginning of sleep, I'm going to try falling asleep listening to some delta waves. Exercising is a great way to improve your body and mind. Make exercise a daily priority. To increase your time in the REM stage, you’ll need to think about your sleep cycle as a whole. Wondering how to get deep sleep naturally? However you struggle with sleep, as you can see there are so many ways to help you get better rest. Children and teens who are still actively growing tend to need more deep sleep for the adequate release of human growth hormone. Stage 1. It’s also a great way to improve your sleep. Try incorporating 1-2 of the tips into your sleep routine, so you can see what works best for you. Plus, most age-dependent changes in sleep occur before age 60, including the time it takes to fall asleep, which doesn't increase much later in life. Try to be consistent about your sleep schedule, go to bed, and wake up at the same time every day.