How Can I Get More Deep Sleep?

Deep sleep is one of the most vital stages of the sleep cycle as it plays a critical role in physical recovery, memory consolidation, and overall brain function. It's typically referred to as slow-wave sleep because of the slow brain waves that occur during this stage.

However, many adults seem to struggle to get enough deep sleep naturally each night, leading to fatigue, poor focus, and irritability during the day. If you're having difficulty getting enough deep sleep, then you might want to know how to achieve it.

Improving sleep quality, particularly deep sleep, requires understanding the factors that influence it as well as making lifestyle choices that support the body's natural sleep rhythms. Today, we're here to discuss deep sleep in general, the causes of lack of deep sleep, and how to improve your deep sleep quality. We'll also answer some of the most common questions regarding deep sleep.

How Can I Get More Deep Sleep at Night?

Getting more deep sleep at night is vital since it helps increase glucose metabolism in the brain, supporting short-term and long-term memory and learning. It also helps secrete important hormones such as human growth hormones, which lead to body growth and development. Other benefits of getting enough deep sleep include energy restoration, cell regeneration, an increase in blood supply to muscles, promoting growth and repair of tissues and bones, and strengthening the immune system.

So, how can you achieve more deep sleep at night to attain these benefits?

It starts with consistency and environment. A consistent, regular sleep schedule helps your body's internal clock to stay in sync, increasing the chance of spending more time in restorative sleep stages. Falling asleep and waking up at the same time every day, even on weekends, allows the body to anticipate sleep and rest more deeply, leading to quality sleep.

The sleeping environment likewise plays a significant role.

Your bedroom must be cool, dark, and quiet. Blackout curtains, white noise machines, and maintaining a temperature between 60°F and 67°F can all help in achieving a good sleeping environment. You must also avoid screens and bright lights before bed to help your brain produce melatonin naturally. Studies have shown that exposure to blue light in the evening can delay sleep onset and reduce deep sleep duration.

Physical activity contributes significantly as well. Regular exercise can improve sleep quality, but timing matters. Intense workouts too close to bedtime may elevate heart rate and body temperature, which can interfere with deep sleep. So, for most people who are active but might be having difficulties getting quality sleep, morning or afternoon exercise might be the best option.

How Can I Get More Deep and REM Sleep?

Sleep is generally grouped into two categories: Rapid Eye Movement (REM) and non-REM sleep. When you fall asleep, you begin in non-REM sleep. It is then followed by a short period of rapid eye movement sleep. The cycle is expected to continue throughout the night about every 90 minutes. Now, in the final stage of non-REM sleep, deep sleep is said to occur. 

Both deep sleep and REM sleep are essential, but they serve varying purposes.

Deep sleep, as mentioned earlier, focuses on physical recovery and immune function, which happen as the heart rate, breathing, and brain waves slow down during this particular stage of sleep. On the other hand, REM sleep supports mental restoration, learning, and emotional processing. 

Now, to enhance both types of sleep, a holistic approach is best.

Diet has a strong influence on sleep architecture. Eating heavy meals or foods high in sugar before bed can disrupt sleep cycles, while a balanced diet rich in magnesium, calcium, and tryptophan can promote relaxation. Avoiding caffeine and alcohol in the evening also supports both deep and REM sleep. Caffeine is a known stimulant that can remain in the body for up to eight hours, and while alcohol might make you drowsy, it actually fragments sleep and suppresses REM.

Stress management is another key factor.

Chronic stress keeps cortisol levels high, which can interfere with the ability to reach deeper sleep stages. Incorporating relaxation techniques such as meditation, controlled breathing, or gentle stretching before bed can lower stress levels and improve overall sleep quality.

Improve Your Deep Sleep With Eon’s Quicksome Deep Sleep

To improve your deep sleep, one supplement that you can take is Eons Quicksome Deep Sleep. This product has been designed to support deeper, more restorative sleep through a combination of meticulously chosen ingredients and a specialized delivery system.

The formula is built around four primary active components: Reishi mushroom extract, Melatonin, Valerian root, and Magnesium glycinate. 

1. Reishi mushroom: It is described by the manufacturer as an adaptogen that helps regulate the body’s natural rhythm and enhance relaxation.

2. Melatonin: This ingredient serves as the body’s sleep-signal hormone, assisting with the transition into sleep.

3. Valerian root: It's been included by the brand due to its calming effect and ability to ease nervous tension.

4. Magnesium glycinate: Magnesium glycinate supports muscle relaxation and nervous system balance. 

This particular product by Eons is presented in a sublingual (under-the-tongue) tablet form, designed for rapid absorption. The technology used is referred to as Quicksome, which allows the tablet’s active ingredients to bypass the digestive tract and enter the bloodstream more directly. This bioavailability improvement means fewer overall active ingredients are needed compared with typical oral pills. And because of its design and delivery system, this supplement is positioned as a more efficient alternative to sleep medicines.

When using this Eons product, it's highly recommended to place one tablet under the tongue 20 to 30 minutes before bedtime, allowing it to dissolve. Upon using this product, you may notice improved sleep depth, fewer awakenings during the night, and feeling more refreshed upon waking. 

While no supplement alone can guarantee perfect deep sleep, this product aims to work as a supportive tool. If you struggle with falling asleep, staying asleep, or achieving restorative sleep stages, it may be worth considering as part of a broader sleep strategy. 

How Can I Get More Deep Sleep Naturally?

Natural methods are the most sustainable way to improve deep sleep and get a good night's sleep.

Consistency in routine remains the cornerstone, which can be done by setting a consistent sleep schedule. Doing so helps your body establish rhythm. Beyond this particular routine, exposure to natural light during the day, particularly in the morning, can strengthen circadian alignment.

Nutritional support can come from foods high in magnesium, potassium, and vitamin D, which all play roles in muscle relaxation and hormone regulation. Bananas, almonds, leafy greens, and fatty fish are good examples. Limiting stimulants and late-night eating gives your digestive system a break, allowing the body to focus more on restorative functions during sleep.

Mind-body relaxation techniques such as yoga, meditation, or deep breathing can likewise reduce the body’s stress response and make it easier to fall into a deeper sleep cycle. Even a short session of mindfulness before bed can calm mental chatter and promote relaxation.

What Causes Lack of Deep Sleep?

There are multiple causes for a lack of deep sleep, ranging from lifestyle choices to underlying health conditions. Stress and anxiety are among the most common culprits since they keep the body in a heightened state of alertness. Poor sleep hygiene, such as irregular sleep schedules, too much screen exposure, or consuming caffeine late in the day, can also interfere with the body’s natural rhythms.

Medical conditions such as sleep apnea, restless leg syndrome, or hormonal imbalances can severely disrupt deep sleep. Aging also affects sleep architecture. As people grow older, they naturally spend less time in deep sleep and may experience more awakenings throughout the night.

Additionally, a sedentary lifestyle or lack of physical activity can reduce sleep drive, making it harder to reach the deep sleep phase.

How Much Deep Sleep Do You Need by Age

The amount of deep sleep varies across age groups.

Infants and toddlers spend about 40 to 50% of their sleep in the deep stage, as their bodies and brains are rapidly developing. Teenagers typically get around 20 to 25% deep sleep per night, while healthy adults average between 13 to 23%.

As people age, deep sleep tends to decline gradually. Older adults may only get 10 to 20% of total sleep as deep sleep. While this reduction is normal, maintaining healthy habits can minimize the decline.

Regardless of age, the key is not just the quantity of sleep but its quality. You only have to ensure that each cycle of your sleep is restorative and uninterrupted, which can be achieved by following healthy sleep habits and treating sleep disorders optimally.

Not Getting Deep Sleep: Symptoms

When you don’t get enough deep sleep, your body and mind start showing noticeable signs of fatigue and imbalance.

One of the first symptoms is waking up feeling unrefreshed, even after spending seven to eight hours in bed. You may also experience daytime sleepiness, difficulty focusing, and slower reaction times, as the brain hasn’t had adequate time to restore itself overnight. Memory problems, forgetfulness, and reduced problem-solving ability typically develop when deep sleep deprivation continues over time.

Emotional changes are also common. Many people report irritability, mood swings, and increased anxiety when they consistently miss out on restorative sleep.

Physically, the lack of deep sleep can lead to muscle soreness, headaches, and reduced coordination since this stage is when tissue repair and growth hormone release occur. The immune system may also weaken, making you more prone to colds and infections.

In the long term, insufficient deep sleep has been linked to higher risks of weight gain, cardiovascular disease, and insulin resistance. Some people may also experience hormonal imbalances that affect appetite and stress levels. The lack of deep sleep may likewise lead to symptoms like sleepwalking, night terrors, bedwetting, and sleep eating. 

Recognizing these symptoms early can help you make changes to improve your sleep quality before it begins to impact your overall physical and mental health, as well as your daily performance.

Best Supplements to Increase Deep Sleep

Certain supplements can help improve deep sleep quality when paired with healthy habits.

Magnesium is one of the most effective, as it promotes muscle relaxation and supports neurotransmitter balance. Magnesium glycinate or citrate forms are better absorbed by the body.

Melatonin is another widely used supplement that helps regulate the sleep-wake cycle. It's most effective when taken occasionally to realign the body’s rhythm, such as during travel or periods of stress. L-theanine, which is found in green tea, encourages calmness without sedation and can complement melatonin or magnesium.

GABA (gamma-aminobutyric acid) and glycine are amino acids that promote relaxation and lower neural activity, making it easier to reach deep sleep. Valerian root and chamomile extract are herbal options that have shown promise for improving sleep latency and overall quality.

Eons Quicksome Deep Sleep, as mentioned earlier, combines several of these components for a comprehensive approach to better sleep. Consuming this before you sleep can guarantee you a good night's rest, which helps improve your overall well-being.

Frequently Asked Questions

How can I get more deep sleep?

To get more deep sleep, you must focus on maintaining a consistent bedtime, reducing stress, and creating a dark, cool sleeping environment. Regular physical activity and a balanced diet also support deeper, more restorative sleep. You must then avoid caffeine, alcohol, and screen exposure close to bedtime to improve sleep results.

How can I get more deep sleep each night?

Establishing an evening routine can help signal to your body that it’s time to wind down. This can include dimming lights, reading, or meditating before bed. Keeping your sleep schedule stable and avoiding late-night eating will also enhance your deep sleep each night over time.

How can I get more REM and deep sleep?

Both REM and deep sleep can be improved by managing stress and ensuring consistent sleep duration. You must aim for seven to nine hours of total sleep each night, as both stages occur at different times throughout the sleep cycle. Supplements like magnesium, natural sleep aids, and Eons Quicksome Deep Sleep can also help regulate these patterns.

Why is my deep sleep so low?

Low deep sleep can be caused by inconsistent sleep schedules, stress, or sleep disorders like sleep apnea. Excessive alcohol or caffeine intake, lack of exercise, and exposure to artificial light before bed also contribute to low deep sleep. To improve deep sleep duration, you should identify these factors and address them accordingly.

How can I increase my deep sleep rate?

You can increase your deep sleep rate by improving sleep hygiene and reducing nighttime disturbances. You must limit screen time before bed, manage stress through breathing exercises, and maintain a regular bedtime routine. A comfortable mattress and cool room temperature can further enhance your overall deep sleep quality.

What is the 10 3 2 1 0 rule for sleep?

The 10-3-2-1-0 rule is a simple guideline to prepare for better sleep: no caffeine 10 hours before bed, no food or alcohol 3 hours before bed, no work 2 hours before bed, no screens 1 hour before bed, and 0 times hitting the snooze button in the morning. Following this structure can significantly improve sleep quality and help you get more deep sleep.

Is 30 minutes of deep sleep enough?

For most adults, 30 minutes of deep sleep is on the lower end of the normal range. Ideally, adults must aim for at least one to two hours of deep sleep per night, depending on total sleep duration. However, sleep needs vary between individuals, and what matters most is feeling rested and alert during the day.

Summary

Deep sleep is essential for physical recovery, cognitive function, and emotional health. Achieving it requires attention to both lifestyle and environment, which can be done by maintaining a consistent sleep schedule, managing stress, staying active, and minimizing stimulants all play important roles. Creating a calming bedtime routine, keeping the bedroom cool and dark, and supporting sleep with proper nutrition can all make a substantial difference.

For those struggling with persistent sleep issues, natural supplements such as magnesium, melatonin, or specialized formulas like Eons Quicksome Deep Sleep can restore balance and promote deeper rest. They can also help you get a restful sleep and eradicate most sleep problems that you may have.