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5 Effective strategies to get more deep sleep

March 14, 2024
5 min 45 sec
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Getting deep, restful sleep is a common, but often elusive, goal in our busy lives. 

Deep sleep, in addition to being essential for recovering physically from the demands of everyday life, also helps keep your mental and emotional health in top condition. Unfortunately, many factors can interfere with your ability to reach this stage of sleep, from financial stress to bad lifestyle habits. 

There are proven strategies that can help us improve the quality of our deep sleep.

In this post, we will explore 5 effective strategies that can transform your nighttime routine and help you enjoy a deeper, more restful sleep.

Establish a regular sleep schedule.

Consistency is key. Our body operates according to an internal clock known as the circadian rhythm, which regulates the sleep-wake cycle. Maintaining a regular sleep schedule helps synchronize our internal clock, making it easier for the body to know when it is time to sleep and when to wake up.

Here are some tips on how to achieve this:

  • Set a fixed bedtime and wake-up time: Choose a bedtime and wake-up time that you can follow consistently, even on weekends. This teaches your body to anticipate sleep.
  • Create a relaxing pre-sleep routine: Spend 30 minutes to an hour before bedtime on calming activities. Reading a book, taking a warm bath or practicing relaxation exercises can signal your body that it's time to slow down.
  • Avoid long naps during the day: If you need to take a nap, try to keep it to no more than 20 to 30 minutes. Prolonged naps can interfere with your nighttime sleep.
  • Adapt your environment to promote sleep: Make sure your bedroom is a sanctuary for rest by keeping it cool, dark and quiet.
  • Be patient and consistent: Establishing a new sleep schedule can take time. Even if you don't feel sleepy at first, it's important to stick to the schedule. Over time, your body will adjust to these new habits.

This is an essential foundation for the other strategies we will show you, as a regular sleep schedule not only improves the quantity of deep sleep, but also its quality.

Create an environment conducive to sleep

To achieve deep sleep, it is critical to pay attention to where you sleep. Your environment can have a significant impact on your ability to fall and stay asleep during the night.

Here are some tips for transforming your bedroom into a sleep sanctuary:

  • Keep your bedroom dark: Darkness signals our brain that it's time to sleep. Use thick curtains or blackout shades to block out any light sources, including light filtering through windows or from electronic devices.
  • Reduce disturbing noises: Inconsistent or loud sounds can disrupt sleep. Consider using earplugs or a white noise machine to create a consistent, soothing acoustic environment conducive to deep sleep.
  • Adjust the temperature: A cool environment is optimal for sleep. Most people find that a temperature of around 65-72 degrees Fahrenheit (18-22 degrees Celsius) is ideal for sleeping. Adjust your thermostat or use fans to maintain a comfortable temperature in your bedroom.
  • Choose a comfortable mattress and pillows: Comfort is key to a good night's sleep. Invest in a mattress and pillows that properly support your body and align your spine. The quality of your bed can make a big difference in your ability to sleep well.
  • Minimize electronic distractions: Today this may be the hardest guideline to follow, but try to avoid having televisions, computers or phones in your bedroom as much as possible. Using these devices will reduce your sleep time and the blue light they emit can interfere with your circadian rhythm.

By applying these adjustments in your bedroom, you will dramatically improve the quality of your sleep. Experiment with these suggestions and see how each small change can bring you closer to a deeper, more restful night's sleep.

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Limit exposure to screens before bedtime

Nowadays, many of us end the day checking social networks, reading emails, or watching TV Shows, and this is one of the biggest mistakes we can make. The blue light emitted by the screens of electronic devices can trick our brain into believing that it is still daytime, disrupting the production of melatonin, the hormone that regulates sleep.

To counteract this effect, we should adopt habits that limit our exposure to screens at night:

  • Set a time limit: Try to turn off all electronic devices at least one hour before you go to bed. This gives your brain the time it needs to prepare for sleep.
  • Use blue light filters: If you must use electronic devices at night, turn on the blue light filters available on many of them. These filters reduce the amount of blue light emitted, lessening its impact on your circadian rhythm.
  • Create a relaxing screen-free routine: Replace screen time with activities that promote relaxation, such as reading a book, listening to soft music, or performing light stretching exercises. These activities can help signal to your body that it's time to rest.
  • Keep devices out of the bedroom: If possible, avoid bringing mobile devices or tablets into your bedroom. This not only helps you avoid the temptation to use them before bed, but also improves the quality of your sleep by reducing nighttime interruptions.

Implementing these changes may take a bit of adjustment at first, especially if you're used to ending your day in front of a screen. However, the benefits to your sleep and overall health are well worth the effort.

Practice relaxation techniques

Relaxing deeply before going to sleep is key to achieving a deep and restful sleep. Among relaxation techniques, hypnosis stands out for its effectiveness, or offering a natural and powerful alternative to sleeping pills. The latter, while they can be useful in specific situations and under medical supervision, often come with side effects and the risk of dependence. In contrast, hypnosis and other relaxation techniques provide sustainable tools to improve sleep quality without the drawbacks of medications.

  • The importance of hypnosis: Hypnosis for sleep focuses on calming the mind and preparing the body for sleep. It works by inducing a state of concentration and deep relaxation, which facilitates access to the subconscious to implant positive suggestions related to sleep. Studies have shown that it can help reduce the time it takes to fall asleep and increase the duration of deep sleep.
  • How to practice hypnosis for sleep: You can start with professionally guided sessions or apps with programs specifically designed to improve sleep. It is important to find a quiet, comfortable environment where you can relax without interruptions. Spend time each night on this practice, allowing your mind to free itself from worries and focus on positive messages about sleep.
  • Combine with other relaxation techniques: In addition to hypnosis, incorporate practices such as meditation, deep breathing, or gentle yoga. These activities complement hypnosis by reducing stress and preparing both mind and body for optimal rest.
  • Avoid sleeping pills when possible: While sleeping pills can be a short-term solution to sleep problems, they can have side effects, so it is best in the long run to find natural, sustainable alternatives such as hypnosis. These not only lack the side effects and risks associated with medications but also encourage long-term healthy sleep habits.

The best thing about focusing on natural methods such as hypnosis is that in addition to improving the quality of your sleep, you also promote more sustainable overall wellness.

Watch your diet and exercise

The relationship between what you eat, how you move and how you sleep is stronger than many imagine. A balanced diet and a regular exercise regimen are not only essential to your overall health, but also play a key role in improving the quality of our deep sleep.

  • Mindful eating: What you consume can significantly affect your sleep. Try to eat a light dinner and avoid heavy or high-fat meals just before bedtime, as they can cause discomfort and hinder digestion. Foods containing tryptophan (such as bananas, nuts or warm milk) can promote sleep, as this amino acid is a precursor of melatonin. It is also advisable to limit caffeine and alcohol consumption in the hours before bedtime, as they can alter the natural sleep cycle.
  • Hydration: Staying adequately hydrated is important, but try to moderate your fluid intake before bedtime to avoid interruptions during the night due to the need to go to the bathroom.
  • Regular exercise: Regular physical activity is incredibly beneficial for improving sleep quality. Not only does it help reduce stress and anxiety, but it can also deepen the stages of sleep. However, it's important to avoid intense exercise just before bedtime, as it can be counterproductive and energize rather than relax you. Try to finish any strenuous physical activity at least three hours before bedtime.
  • Relaxing routines: Incorporating gentle exercises such as yoga or light stretching at night can help prepare your body for a deep rest. These activities are not only good for your physique but also calm the mind, preparing you for a restful night's sleep.

Adopting a balanced diet and maintaining an active lifestyle are key to improving the quality of deep sleep.

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