Do you ever have those moments when you wake up from a deep sleep and you feel very rested? Those are the moments to look forward to for many people. Sometimes, however, you may have trouble falling asleep, or that you just don't get the feeling that you have had a deep and good sleep. In that case, you may benefit from using certain nighttime supplements for deep sleep.
No one should live without deep sleep, and it doesn't matter at all if you need some tools. In this article, we're going to look at some ways you can improve your deep sleep and which supplements come in handy.
What is deep sleep?
When you get a regular night's sleep, your body goes through these phases every 90 minutes, starting with light sleep (sleep phase 1) and ending with REM sleep (sleep phase 4).
Before you enter REM sleep, you fall into a deep sleep. Your breathing and heart rate slow down and your muscles relax completely. It is quite difficult to wake up from this phase, but when you do you often feel very disoriented and agitated.
Let's take a closer look at the importance of deep sleep for your body and mind below.
Deep sleep: the importance for your body and mind
Your body and brain need to get enough deep sleep. It helps your body and mind to recover. Because your body is completely relaxed and your brain shows little activity, your body has the chance to relax.
Any muscle tears from exercise are repaired, your body cells regenerate, your energy level is restored and your immune system is strengthened. If you are still growing, this is also the phase in which your body has the opportunity to produce growth hormones.
In addition, your memories are stored in the long-term memory and the short-term memory is restored so that you can learn and perform well mentally the next day.
How much deep sleep we need varies from person to person. An adult usually needs between 7 and 9 hours of sleep per night. A quarter of this consists of REM sleep and the rest is distributed over the other three sleep phases.
A good night‘s sleep consists of about 13-23 percent of deep sleep. This is equivalent to 62 – 110 minutes of deep sleep per night (when you sleep for 8 hours).
The consequences of too little sleep
For example, you can think of consequences such as chronic pain, reduced concentration, and poor memory. There are some other consequences of too little sleep.
The decrease of sleeping sickness is very important when you're dealing therewith. If this is not reduced, unpleasant consequences of too little sleep can occur. Read on to find out what those consequences are.
Too little sleep can cause or worsen chronic pain.
If your body can't recover enough because you don't get enough deep sleep, this can cause more problems with chronic pain. After all, your bones, muscles, and organs have too little time to repair possible pain points.
retardation due to sleep deprivation If a child gets too little sleep, this can lead to growth retardation because the growth hormones cannot do their job sufficiently. When a child does get enough sleep later, this growth delay can be made up.
Lack of sleep results in reduced concentration.
Insufficient sleep at night can logically lead to more sleepiness during the day. This ensures that your concentration level is lower and you can make (small) mistakes more quickly. While this won't hurt small things, it can lead to problems at work, school, or in the car.
Poor memory due to little sleep
During your deep sleep, your memories are stored in your long-term memory. If this does not happen, you may have difficulty remembering things or even have difficulty storing information in your short-term memory.
Poor sleep leads to mood swings
A lot also happens in your brain during sleep. Have you not sleeping enough? Then your brain no longer works optimally, which can result in mood swings, feelings of depression or anxiety, and irritation.
How can you promote deep sleep with supplements?
1. Valerian Root Makes You Sleep Better
Valerian is a spicy plant with relaxing properties. For example, it can help you to reduce complaints such as stress, anxiety, and depression. Valerian can also improve your sleep.
Although it is not yet clear how valerian works, we now know that it has a positive effect on their sleep for many people. If you drink valerian tea or take capsules before going to sleep, you will find yourself falling into a deep sleep.
2. Melatonin for a deeper sleep
By default, your brain produces a substance called “melatonin”, which serves as a sleep hormone. This hormone indicates when it is time to sleep and makes you feel sleepy.
Some people make too little melatonin, which means that they sleep less well or cannot fall asleep. By taking melatonin supplements, you can promote the fatigue process so that you fall asleep faster and more deeply.
3. Lavender contributes to a good sleep
Lavender not only smells nice; it can also help you sleep better. Using capsules or aromatherapy you can give your brain a boost to relax more.
A study of 221 people with an anxiety disorder found that the test group saw a 14-24% improvement in their sleep quality compared to the placebo group. Be careful not to consume an essential oil – after all, it is only intended for aromatherapy.
4. Deep Sleep With Magnesium Supplements
Magnesium contributes to almost all processes in the human body, including supporting the brain.
Magnesium contributes to the regulation of melatonin production and releases so that the use of supplements can ensure that you produce more melatonin than usual. Magnesium also provides a relaxed feeling, so that you may fall asleep faster.
5. L-theanine for a better night's sleep
This substance is found in green (and to a lesser extent in black) tea. It is an amino acid that can help to reduce stress, anxiety, and pain. When you are unable to fall into a deep sleep due to stress, you can use L-theanine to relax. As a result, you will most likely fall asleep better.
Try to drink only green tea before going to bed, as black tea can also contain caffeine, which counteracts its calming effects.
6. Glycine for a deep night's sleep
Glycine is also an amino acid. This substance plays a major role in the functioning of your immune system. Glycine also contributes to lowering your body temperature in the (late) evening, so that your body notices that it is time to go to sleep.
Glycine occurs naturally in animal products and green leafy vegetables, but you can also take a supplement with this amino acid before bed to aid the sleep process.
7. Passionflower to sleep like a rose
The medicinal passion flower is native to North America, where it was widely used by the native tribes. While this flower won't help you fall asleep faster, it can help promote deep sleep. Passionflower can be drunk as tea, but there are also supplementary capsules.
Other tips for a deep night's sleep
In addition to using supplements for sleep, there are several other ways that you can improve your deep sleep. If you combine these tips with the supplements described above, you can be sure that you will get a good night's sleep.
Keep in mind that a good night's sleep does not happen overnight, but that it is a process that gets better every day.
Track your night's sleep
There are many ways to track your sleep these days. This not only provides clear insight but also helps to tackle problem areas. The most well-known method is to keep a so-called diary, in which you describe your night's sleep every day and how you felt when you got up.
However, you can also use a smartwatch that measures your sleep pattern based on your heart rate and movements. This then shows your night's sleep in a clear schedule.
Drink only water and tea before going to bed
Although a glass of wine or a beer now and then cannot harm you, they do affect your sleep. The same goes for caffeine. Therefore, try to drink only water or decaffeinated tea before going to bed. Then you can be sure that your night's sleep is not affected by alcohol or coffee.
Don't go to bed if you're not tired
When you are still feeling very cheerful, it is of little use to lie in bed. At these moments you will mainly turn and toss and turn, without coming to rest. If you find yourself still very much awake, do a mild daily activity such as yoga or reading a book until you feel tired.
Additional advice for getting better sleep
Keep your bedroom clean
A messy or dirty bedroom can subconsciously have a lot of influence on your sleep rhythm. A bed with crumbs in it or a dusty floor can quickly lead to irritation. If things are also thrown around the room everywhere, your body and mind can react to this by entering a less deep sleep. Therefore, make sure that your room is neat and clean as much as possible.
Shut yourself off from the outside world
When you hear constant buzzing from equipment around you, it makes sense that you won't be able to fully fall asleep. The same goes for the street lamp shining through your curtains. Therefore, invest in blackout curtains and try to isolate yourself as much as possible from all kinds of sounds. This is the best way to achieve a deep rest.
Keep a routine
This tip is not only useful for your night's sleep but also for all kinds of other aspects of your daily life. When you get up and go to bed at a fixed time every day, your body can get used to it and you will fall asleep faster. In this way, your brain normally produces melatonin at fixed times, so that you do not suddenly find yourself in bed with an energy boost.
Get a deep sleep by exercising more
When you exercise intensively, endorphins are released. These are substances that make you feel good and that you relax. When you exercise enough during the day, you will feel relaxed and satisfied at the end of the day. This way you will fall into a deep sleep better at night. Avoid exercising right before bedtime, as this can cause you to have too much adrenaline in your body.
Getting a deep and good sleep in summary
If you don't get enough deep sleep, you will feel tired more quickly – both physically and mentally. A chronic lack of deep sleep can even lead to concentration and memory problems, mood swings, pain, and stunted growth in children.
To promote your deep sleep, there are some nighttime supplements that you can use. These help your brain and body to relax and improve the quality of your sleep.
Think of valerian, melatonin, lavender, passionflower, glycine, and magnesium. There are also several tips that you can follow to get to sleep better. When you combine these with the supplements described in this article, you are almost guaranteed a good night's sleep. It is important that you first contact a medical specialist before adding supplements to your diet.
If you're still having trouble sleeping well, it's a good idea to contact your doctor. They can help you further in looking for a suitable solution.