How to Get More Deep Sleep at Night: 9 Expert Tips

Quality sleep is essential for overall health, but how well and how deeply you sleep is just as important as how long you sleep.

Deep sleep is the stage of sleep that helps your body recover, leaving you feeling rested, refreshed and restored. If you're wondering how to get more deep sleep or how to achieve deeper sleep at night, improving your routine, sleep environment and daily habits can make a significant difference.

At Dreamland, we know that a good night's sleep starts with creating the right conditions. In this guide, we'll explain why deep sleep matters, how much you need, and share nine expert-backed tips to help you sleep more deeply and wake up feeling your best.

Why Deep Sleep Is Important

Deep sleep is linked with many important health benefits, including:

• Learning and memory: Researchers believe deep sleep helps with forming memories and supporting learning.

• Boosting the immune system: Deep sleep plays an important role in helping the body defend itself against infection.

• Regulating hormones: Deep sleep is linked to the regulation of important hormones, including growth hormone.

• Repair and growth: During deep sleep, the body repairs and restores itself through cell regeneration, tissue repair and muscle growth.

Without enough deep sleep, your body and brain don't have the opportunity to fully recover from the day.

How Much Deep Sleep Do You Need?

Although sleep requirements vary depending on age, adults aged 18 to 64 are generally advised to get between 7 and 9 hours of sleep each night.

Deep sleep should account for around 10-20% of your total sleep, which equates to approximately 1-2 hours per night.

Children and teenagers typically need more sleep to support physical and cognitive development, while adults over 65 often experience a natural decline in deep sleep as part of the ageing process.

What Happens If You Don't Get Enough Deep Sleep?

If you don't get enough deep sleep, you may experience:

• Fatigue and low energy levels

• Difficulty concentrating

• Reduced mental performance

• Increased irritability

• Weakened immune function

Over the long term, poor sleep may also contribute to a higher risk of health conditions such as:

• High blood pressure

• Stroke

• Heart disease

• Type 2 diabetes

The good news is that deep sleep can often be improved through small, consistent lifestyle changes.

Understanding the Sleep Stages

Sleep occurs in cycles throughout the night, and each cycle contains different stages that serve important functions.

Sleep Stage	Average Duration	What Happens
Stage 1 (N1)	1-7 minutes	The transition from wakefulness to sleep. Brain activity slows, but you can still wake easily.
Stage 2 (N2)	10-25 minutes	Heart rate and breathing slow, muscles relax and the body prepares for deeper sleep.
Stage 3 (N3) – Deep Sleep	20-40 minutes	The most restorative stage of sleep. Breathing and pulse slow, and the body focuses on repair and recovery.
Stage 4 (REM Sleep)	10-60 minutes	Rapid Eye Movement sleep supports memory, learning and cognitive function. Dreams commonly occur during this stage.

Most people experience between four and six sleep cycles during a typical night.

How to Get More Deep Sleep at Night: 9 Expert Tips

1. Create a Relaxing Bedtime Routine

Creating a calming bedtime routine can help you fall asleep more easily and prepare your body for deep, restorative sleep.

Consider incorporating activities such as:

• Reading

• Taking a warm bath

• Gentle stretching or yoga

• Meditation

• Deep breathing exercises

The most effective routine is one that helps you consistently relax and unwind before bed.

2. Maintain a Healthy Diet

What you eat and drink can affect the quality of your sleep.

Fibre-rich and nutrient-dense foods may support better sleep, while some studies suggest that higher-fibre diets can contribute to more restorative deep sleep.

Try to include:

• Fruits and vegetables

• Whole grains

• Beans and pulses

• Lean protein sources

It's also a good idea to avoid eating large meals close to bedtime, as digestion can interfere with sleep quality.

3. Limit Stimulants in the Evening

Caffeine, alcohol and nicotine can all negatively affect sleep quality, particularly deep sleep.

To support deeper sleep:

• Limit caffeine later in the day

• Reduce alcohol consumption in the evening

• Avoid nicotine before bedtime

Instead, opt for water or decaffeinated drinks during the evening.

4. Keep a Consistent Sleep Schedule

Going to bed and waking up at roughly the same time every day helps regulate your body's natural clock, known as the circadian rhythm.

An irregular sleep schedule can make it harder to fall asleep and may reduce overall sleep quality.

Consistency is one of the simplest and most effective ways to improve sleep.

5. Create a Comfortable Sleep Environment

Your bedroom environment plays a significant role in how deeply you sleep.

Keep the Room Dark

Light can interfere with melatonin production, making it harder to fall asleep. Close curtains or blinds, switch off unnecessary lights and consider using an eye mask if needed.

Reduce Noise

Noise can stimulate the brain and disrupt sleep. If external noise is an issue, earplugs may help create a quieter sleeping environment.

Maintain a Comfortable Temperature

Experts generally recommend a bedroom temperature between 15°C and 19°C for optimal sleep.

During colder months, products such as underblankets and heated bedding can help keep you comfortable and cosy.

You can also add extra warmth with cosy overblankets and throws.

During warmer weather, maintaining a comfortable room temperature is equally important. Fan heaters and cooling solutions can help regulate your sleeping environment throughout the year.

Invest in Comfortable Bedding

A supportive mattress, comfortable pillows and quality bedding can all contribute to better sleep quality.

You may also wish to protect your mattress and maintain a cleaner sleeping environment with a mattress protector.

Small improvements to your sleep environment can make a noticeable difference over time.

6. Avoid Electronics Before Bed

Scrolling on your phone, watching television or checking notifications before bed can make it harder to fall asleep.

Electronic devices stimulate the brain when it should be winding down, while blue light can interfere with melatonin production.

To improve sleep quality:

• Switch off notifications

• Put devices away before bedtime

• Avoid checking your phone during the night

• Turn off the television before sleeping

7. Keep a Sleep Diary

A sleep diary can help identify habits that support or disrupt your sleep.

Consider recording:

• What time you went to bed

• How long it took to fall asleep

• How often you woke during the night

• What time you woke up

• How rested you felt in the morning

• Any changes to your routine that may have influenced your sleep

Sleep trackers and smartwatches may also provide useful insights into your sleeping patterns.

8. Reduce Stress and Anxiety

Stress and anxiety can make it difficult to relax and achieve deep sleep.

Helpful relaxation techniques include:

• Deep breathing exercises

• Meditation

• Yoga

• Reading

• Taking a warm bath

• Listening to calming music

You may also find it useful to write down worries or create a to-do list before bed to help clear your mind.

9. Exercise Regularly

Regular exercise supports both physical and mental wellbeing and can encourage deeper sleep.

Physical activity helps you feel naturally tired at bedtime, making it easier to fall asleep and stay asleep.

Adults are generally recommended to complete at least 150 minutes of moderate-intensity exercise each week.

Spending time outdoors can provide additional benefits, as natural daylight helps regulate your body's internal clock.

Encouraging Deeper Sleep at Night

Achieving deeper sleep isn't about quick fixes or overnight results. Instead, it's about building healthy habits, maintaining a consistent sleep schedule and creating an environment that supports quality rest.

There is no one-size-fits-all approach to better sleep. By experimenting with different techniques and making small, sustainable changes, you can improve the quality of your sleep over time.

Whether it's creating a calming bedtime routine, reducing stress or investing in a more comfortable sleep space, every step towards better sleep can have a positive impact on your health and wellbeing.

Frequently Asked Questions

How do you get more deep sleep?

You can increase deep sleep by maintaining a consistent sleep schedule, reducing stress, limiting caffeine and alcohol, exercising regularly and creating a comfortable sleep environment.

How much deep sleep should adults get?

Deep sleep should account for around 10-20% of your total sleep. For most adults, this works out to approximately 1-2 hours per night.

Can you increase deep sleep naturally?

Yes. Many lifestyle changes can naturally improve deep sleep, including regular exercise, stress management, limiting screen time before bed and maintaining a healthy diet.

Why am I not getting enough deep sleep?

Poor sleep habits, stress, irregular sleep schedules, alcohol consumption and certain health conditions can all affect the amount of deep sleep you get.

Does exercise help increase deep sleep?

Research suggests that regular physical activity may help improve sleep quality and increase the amount of restorative deep sleep you experience.