How important is Deep Sleep?
Imagine having the ability to naturally maximize your own bodies potential to shred fat, build muscle, and rejuvenate your body. Well, there's actually no need to imagine because your body already undergoes all of these processes during the stage of sleep called "deep sleep". The key, is increasing that ever elusive amount of time spent in deep sleep.
It is a scientifically proven fact that sleep is one of the most important aspects to good health and fitness, second to only water and food in it's necessity. Think about it like this, a person deprived of sleep will eventually perish. Did you know our bodies undergo 4 stages of sleep that cycle throughout the night? Which are responsible for all of the restorative and regenerative results we experience from a "good night's sleep". Although each of these stages has an important role and function, the only time these health renewing, aging reversing, and metabolic boosting tasks are activated is when you get deep sleep.
- Cell Regeneration
- Release of natural Human Growth Hormone (HGH)
- Facilitating growth and repair of muscles, bones, and tissues.
- Production and regulation of hormones like Leptin and Ghrelin
- Enhancing the immune system
- Energy rejuvenation
- Revitalization of cognitive functions and output
During deep sleep, the processes required by the body to regenerate cells, develop muscles, restore memory and energy are all activated. But the time spent in the regeneration process called deep sleep decreases with age.
What happens when you don’t get enough deep sleep?
Deep sleep is responsible for processing the information that was encountered during the day. A deficiency of it can impair the ability of the brain in breaking down and transforming information into short term and long term memory.
Sleep deficiency is also connected with other conditions such as:
- Shallow sleep syndrome
- Heart disease
- Alzheimer’s disease
- Mood swings
- Low energy levels
- Low digestion rate
- Low cognitive performance
- Aching muscles
- High level of stress hormones
- Elevated risk of type 2 diabetes.
- Reduced immunity and high vulnerability to illness
- Hand tremors
- Confusion, lapses, and loss of memory
- Violent outbursts in kids
- Nystagmus (quick involuntary rhythmic eye motion).
- Aggressive behavior
How much deep sleep do you need?
Typically, about 75% of the night is spent in non-REM sleep while the remaining 25% is spent in REM sleep. Only about 13%-23% of the night is spent in deep sleep.
Having said that, it is important to note that deep sleep reduces with age. Individuals under the age of 30 might only get two hours of deep sleep every night. While those over the age of 65 may only get a half hour or none at all.
This means that as you age, the amount of restorative sound sleep you enjoy erodes which results in progressively diminishing muscle development, memory retention, and cell restoration.
Look & feel younger
A plague sweeping through the nation
The absence of deep sleep is more severe than people recognize. Sleep deficiency, meaning not getting up to 7 hours of sleep every night doesn’t just give you a crappy feeling and appearance, it is a health wrecking plague that is sweeping through the country. It is causing damage to more than 70 million Americans, which is more than almost any other health condition. Sleep deficiency makes the body highly vulnerable to diabetes, stroke, depression, cancer, high blood pressure, and almost any other available illness. This can even increase the risk of death from these illnesses.
Deep Sleep Deprivation
Deep sleep deprivation is a condition when an individual is unable to achieve a sufficient amount of restorative deep sleep when resting. There are some conditions where this stage of sleep is unachievable for some individuals. The amount of deep sleep you get has a much greater overall impact than the amount of normal sleep you experience every night. This will determine how quickly you age, how fast you lose weight, your general appearance, your memory retention, and your vulnerability to sickness more than almost any other thing.
What does your body do during deep sleep?
The body experiences an unrivaled regenerative process that only occurs during deep sleep called metabolic regeneration. Typically, this unique metabolic process deals with everything positive and good that pertains to the brain, appearance, and general well being. Critical tissues in the body such as the brain undergo regenerative processes, protein cells are eliminated, and brain cells are restored to facilitate optimum cognitive performance.
Above all, the body naturally produces the primary hormone responsible for fat burning, boosting metabolism, and cell regeneration during this interesting stage of deep sleep. It is the same extraordinary yet a completely natural hormone that is generally regarded by celebrities and doctors as the fountain of youth due to its amazing capability to reverse time in every area by eliminating fine lines, aging spots, dark circles, wrinkles, and bags below the eyes. It also has the ability to restore elasticity and firmness to a sagging skin, restore texture, thickness, and natural hair color. Restoring libido and youthful energy, improving vision, reinforcing and strengthening lean muscle, automatically rejuvenating metabolism, and reducing body fats. This is clearly the remarkable restorative effect that Human Growth Hormone (HGH) has on the whole body. Every part of this restorative and natural process occurs during this critical stage of deep sleep.
Impacts of Deep Sleep Deprivation
With all that has been previously discussed, understanding the daily harm caused by a deficiency in deep sleep, a condition known as Deep Sleep Deprivation should be clear. First of all, our natural supply and production of Human Growth Hormones (HGH) will be eliminated. This implies that you can simply forget any possibility of the youthful restoration, quick fat burning, and youthful energy you would experience when your body released its own supply of HGH. Then, begin to welcome major weight gain and premature aging that is a result of an extremely slow metabolism that is impervious to proper exercise and a healthy restrictive diet.
Another unfortunate consequence of deficient deep sleep is the storage of the hormone cortisol that ends up increasing belly fat. Cortisol is responsible for converting everything we consume whether healthy or not into a harmful, visceral fat that will be dumped into the stomach and other trouble areas of the body. This actually goes beyond expanding your waistline, the visceral fats can also end up straining important organs around the belly region that can result in various severe health derailing problems. To make matters worse a deep sleep deficiency impedes the production of leptin, an appetite-suppressing hormone, and enhances ghrelin, the hunger hormone that can boost craving for foods on a regular basis. Therefore, it is clear that deep sleep deprivation should be avoided by any means necessary. If you want to build muscle, boost your metabolism, and combat the effects of aging then getting as much deep sleep as possible is key.
How to boost deep sleep
Clearly, you might not be getting enough deep sleep even if you sleep for eight hours but spend most of the time tossing and turning. The brain cannot be compelled into activating deep sleep. However, several techniques can be used to boost the possibility of getting deep sleep. These are:
- Creating sleep mantras and regimen.
- Limiting stress
- Sleeping in a well-ventilated room
- Listening to pink or white noise
- Brainwave practice
Additional slow-wave sleep is usually facilitated by heat. For instance, having a warm bath or cleaning and refreshing the body in a sauna can be beneficial in boosting your quality of sleep.
Deep sleep can also be promoted by consuming a low carbohydrate diet or some specific antidepressants although additional studies are still required in this aspect.
Generally, getting sufficient sleep is beneficial for promoting deep sleep. Below are some important tips;
- Develop a bedtime schedule that will be used for sleeping and waking up every day.
- Exercise a lot. You can start by engaging in workouts for about twenty to thirty minutes every day but avoid these activities before going to bed.
- Consume only decaffeinated drinks and water before bed. Drinks with nicotine, caffeine, and alcohol contents can make it difficult to get proper sleep.
- Develop a bedtime regimen that is relaxing after the day’s activities such as having a bath or reading a book.
- Remove all sources of loud noises and bright lights from the bedroom. Spending too much time in front of a television or computer can also affect your ability to sleep properly.
- Don’t just toss and turn around when you are unable to sleep. Try reading or any other light activity until you feel sleepy again.
- If you discover that you are no longer getting comfortable with your style of pillow you should consider replacing it.
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