Deep sleep refers to periods of low brain wave activity during non-REM (dreamless) sleep, considered the most refreshing and high quality part of restful restful slumber.
Sleep can play a key role in helping prevent diseases, improving your mood, energy levels and immune system functions. Failure to get adequate deep sleep may increase the risk of cardiovascular and diabetes diseases.
Sleep Disorders
Deep sleep is the last of three non-REM stages and occurs when large spikes in brain activity known as delta waves account for at least 20% of an EEG recording. During deep sleep, memories are strengthened while connections between neurons strengthen further; additionally it may assist the body in repairing cells or tissues damaged during the day.
Sleep deprivation has many negative repercussions for our health and well-being, such as increasing heart conditions, high blood pressure and obesity rates. Sleep loss also interferes with concentration, thinking clearly and decision making skills; making you more susceptible to stress than you would like as well as leaving you feeling disoriented upon waking.
Lack of deep sleep is also linked to growth issues in children if they suffer from untreated sleep disorders such as sleep apnea. Interference with growth hormone release leads to slower-than-normal growth; treating such sleep disorders will allow their bodies to progress normally again.
Other factors that can decrease deep sleep include sleeping at times that don’t correspond with your natural circadian rhythm, taking naps during the daytime, and using medications like caffeine, benzodiazepines or opioid pain relievers. The PDQ cancer information summary contains current research on effects of inadequate deep sleep as well as possible solutions.
Physical Conditions
Lack of deep sleep has serious long-term repercussions for physical and mental wellbeing, including learning issues, memory impairment, and an increased risk of illness. When adequate deep sleep is obtained, however, the body and mind function normally, repairs injuries, heal faster after exercise sessions, build muscles stronger after workouts, limit normal wear and tear and clear waste products like beta amyloid from the brain which has high concentrations among those living with Alzheimer’s.
Insomnia, snoring and medical conditions that disrupt deep sleep such as sleep apnea, heart disease, lung or kidney issues or chronic pain can prevent deeper sleep from being achieved. Pregnancy also has its share of disruption; with frequent bathroom trips and morning sickness causing difficulty falling asleep during the first trimester and postpartum depression causing issues in later months preventing full restful restful slumber.
People who get enough rest will spend most of their nighttime in the deep phase, followed by various forms of slow-wave, REM (rapid eye movements) and dreaming sleep. Napping too frequently or having regular bedtimes are more likely to miss this deep stage, while insomniacs, seniors, stress, aging or neurological diseases such as schizophrenia can interfere with deep sleep as well.
Medications
Tricyclic antidepressants, certain painkillers (including opioids), and benzodiazepines can all interfere with deep sleep, but tricyclic antidepressants tend to have the biggest impact. Drowsiness typically dissipates with time as your body adjusts; otherwise, consult your physician or pharmacist and request alternatives that won’t prevent deep restful slumber. Also taking naps during the daytime can weaken sleep drive and prevent you from reaching deep REM sleep.
Note that lack of deep sleep can significantly hinder daytime functioning and mood. A shortage of deep restful sleep may cause symptoms like irritability, difficulty focusing or attention issues; feelings of depression anxiety stress as well as memory issues to surface during the daytime.
Deep sleep provides more than restorative benefits; it also aids the normal growth of children and adults by stimulating the release of growth hormone. Deep sleep also aids muscle recovery after exercise, decreases wear and tear on the body, and eliminates waste products from the brain.
Sleep is essential to both mental and physical wellbeing. If you are having trouble sleeping, try modifying your medication dosage or altering when to take it. A physician can often identify lack of deep rest by discussing symptoms with them and conducting an exam; alternatively they may suggest an overnight test to gain more insight into sleeping patterns and daytime functioning.
Lifestyle Changes
Lifestyle factors that impede deep sleep include poor sleeping environments – such as snoring and frequent awakening, alcohol or caffeine consumption before bed, working out too close to bedtime, bright lights in the bedroom that interfere with restful slumber, bright lights or noise intruding too much into bedroom, and overly bright lights and noise pollution. Establishing a regular schedule that allows enough time in bed will also be helpful to managing stress and anxiety throughout the day.
Insomnia can also contribute to poor-quality restful slumber. Treatment includes relaxation techniques and changing diet; such as cutting back on caffeine and alcohol in the evening hours while increasing healthy fats, proteins and complex carbs consumption can all help create better quality restful slumber.
Get enough deep sleep, and it can dramatically improve health, mood and concentration. In children it helps their growth by stimulating human growth hormone release; in adults it plays an integral part in maintaining muscle mass, limiting wear-and-tear effects on joints and tissues and strengthening immunity systems; it even clears out waste out of the brain – such as beta-amyloid protein which has been linked with Alzheimer’s disease.
