Your deep sleep guide

Sleep is essential. While we sleep, important processes occur in the body that are essential for our physical and mental performance. Deep sleep is the most important phase of sleep – in this article, you'll learn why this is so and what simple tips there are to improve it.

What is deep sleep and why is it so important?

Deep sleep is a phase of the sleep cycle during which our body and mind regenerate most. During this time, muscles and tissues recover, and the immune system strengthens. Deep sleep also plays a crucial role in hormone production and stress management.

How much deep sleep is needed per night?

The amount of deep sleep needed varies depending on age, lifestyle, and individual needs. In general, adults need about 1.5 to 1.8 hours of deep sleep per night, which represents approximately 20-25% of their total sleep time.

Tips to improve deep sleep

Restful deep sleep is essential for our health and well-being. Here are some effective tips to improve deep sleep:

1. Relaxation exercises: Try yoga, meditation, or breathing exercises before bed to calm your mind and relax your body.
2. Regular sleep rhythm: Stick to regular sleep and wake-up times to give your body a healthy rhythm.
3. Optimize your sleeping environment: Make your bedroom quiet, dark, and cool. Use comfortable mattresses and pillows for optimal comfort.
4. Turn off electronics: Avoid screen time at least one hour before bedtime to stimulate melatonin production and promote deep sleep.
5. Light meals in the evening: Avoid heavy or spicy foods before going to bed to avoid digestive problems.
6. Avoid caffeine and alcohol: Caffeinated drinks and alcohol can disrupt deep sleep. Avoid these, especially in the evening.
7. Sport and exercise: Regular physical activity promotes sleep quality and supports deep sleep.
8. Create a nightly routine: Develop a relaxing evening routine to signal to your body that it's time to sleep.
9. Maintain a regular sleep-wake rhythm by going to bed and getting up at the same time.

With these tips, you can promote restful, deep sleep and thus improve your quality of life.

How do diet and exercise affect deep sleep?

Diet and exercise play a crucial role in sleep quality, especially deep sleep. A balanced diet rich in vitamins, minerals, and fiber can help the body enter deep sleep more easily. Avoid heavy, fatty meals and caffeine close to bedtime to avoid disrupting the digestive process and sleep quality.

The following foods promote your sleep and can have a positive effect on your deep sleep phase:

1. Cherries: They contain melatonin, a hormone that regulates sleep patterns.
2. Bananas: Rich in magnesium and potassium, they help relax muscles.
3. Almonds: They also contain magnesium and support sleep quality.
4. Chamomile tea: Known for its calming effect, it promotes relaxation before bedtime.
5. Oatmeal: They are rich in melatonin, which influences the sleep cycle.

Regular exercise promotes the production of sleep hormones like melatonin and serotonin in the body. Aim to be active for at least 30 minutes a day, but avoid intense exercise close to bedtime, as this can wake the body.

The new SLEEP SPRAY from YLUMI can provide optimal support for improving your deep sleep phases and waking up refreshed in the morning. It contains an effective active ingredient formula with herbs such as ashwagandha, lavender, and passionflower, vitamins B1 and B6, and 1 ml of melatonin per daily dose for faster falling asleep, intensive deep sleep phases, and more energy throughout your day.

How can you optimize your sleeping space?

1. Room temperature: Make sure your bedroom is at a comfortable temperature, ideally between 16-18 degrees Celsius.
2. Ventilate: Ensure regular ventilation to bring fresh air into the room and improve air quality.
3. Blackout: Use curtains or blinds to darken the room and avoid disturbing light.
4. Quiet environment: Make sure your bedroom is as quiet as possible. Earplugs can help if necessary.
5. Comfortable bed: Invest in a good mattress and pillows that suit your body and sleeping habits.
6. Order: Keep your bedroom tidy and free of clutter to create a relaxing atmosphere.
7. Electronics-free zone: Ban televisions, smartphones, and tablets from the bedroom to reduce distractions and promote sleep quality.

Which relaxation techniques can improve deep sleep at night?

1. Breathing exercises: Slow, deep breathing can relax the body and reduce stress. Try the 4-7-8 method, where you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
2. Progressive muscle relaxation: This technique helps relieve muscle tension. Start at the feet and work up to the head by tensing and then relaxing individual muscle groups.
3. Autogenic training: In this method, you focus on the sensations in your body and imagine how heavy and warm it feels. Repeat these thoughts to relax.
4. Meditation: Regular meditation can reduce stress levels and lead to better sleep. Try guided meditations or mindfulness exercises.
5. Yoga or stretching: Gentle yoga exercises or stretches before bedtime can relax the body and improve sleep quality.

Sleep changes with the lunar cycles

The influence of lunar cycles on our sleep is fascinating. In this section of our deep sleep guide, we take a look at the sleep changes that accompany the different lunar phases and offer effective tips for better sleep.

During full moon phases, many people experience more restless sleep. This may be due to the increased brightness, which can disrupt our sleep rhythms. To counteract this, we recommend darkening the bedroom and establishing relaxing evening rituals.

During new moon phases, however, we can often sleep more deeply. To support this natural rhythm, it's advisable to maintain a quiet sleeping environment and avoid electronic devices before bedtime.

In summary, paying attention to lunar cycles and adjusting our sleep habits can help promote a restful night's sleep. Try these tips and enjoy better, deeper sleep.