#287 Full Deep Sleep Guide - How to Get More Deep Sleep

Siim Land (0:00)

Hey, welcome back to the channel, my name is Siim Land, and in this video we're going to talk about how can you get more deep sleep. So basically, I'm going to be giving you almost like a mini podcast about like a full guide to getting more deep sleep, so you can sleep better, get more recovery, and just be healthier. This episode is brought to you by the world's most recognized probiotic supplement, Seed. Seed's Daily Synbiotic is a pre and probiotic two-in-one capsule that supports your gut health, skin, digestion, and so much more. Seed isn't a cocktail of random strains of bacteria that do nothing. It contains 24 clinically and scientifically studied strains, which makes Seed the first of its kind. Seed's Daily Synbiotic is the only probiotic supplement I'm taking regularly because of how much it's backed by research. I noticed the benefits it has on my digestion and overall energy. You can get a 15% discount of Seed's Daily Synbiotic by using the code Seem15 at seed.com forward slash Seem15 that's Siim15 at seed.com forward slash Seem15.

So to actually know how much deep sleep you're getting, you know, you would need some sort of a tracker, you know, and I used the O-Ring using that for many years and I do get a good consistent amount of high deep sleep all the time on a regular basis. So these are kind of my average nights I get usually like two hours of deep sleep. I may get that much REM all the time, but I do get adequate deep sleep on a regular basis and some of my records are three hours, even like up to 50% of my sleep totally may have been some deep sleep sometimes. But I think that can be like a misreading from the O-Ring itself that actually a part of that is going to be REM sleep. But you know, regardless, I get plenty of deep sleep and I get high amounts of deep sleep as well. And you know, what is deep sleep? Deep sleep is quite a crucial part of the entire healthy sleep cycle. And you need deep sleep for many things, mostly for physical repair, you need to be in deep sleep to conduct all these different kinds of repair processes, especially related to like muscle repair, you know, just overall health in related relation to your body. The REM sleep for rapid eye movement sleep is a time where your brain is, you know, doing a lot of most of the processing and that's where you also see dreams. So, one sleep cycle lasts about an hour and a half and starts from your wakefulness goes into N1, NREM1 stage, NREM2 and NREM3 is considered the deep sleep stage, after which you go into rapidly to near wakefulness where you go into REM sleep and you see dreams. And during time, during the entire night, you get about four or five total sleep cycles in total if you sleep somewhere between like seven hours.

And, yeah, the majority of deep sleep occurs in the first half of the night, like between 11 p.m. until two to three a.m. is where you get mostly deep sleep. And then in the dawn, basically, in the later part of the night or early morning dawn, that is where you get more REM sleep and more dreams. So that's why the body kind of prioritizes the physical repair first. And then it starts to repair the brain and the neurological processes. So yeah, deep sleep is quite crucial in many aspects.

How much deep sleep should you get? This, you know, this depends a lot on your overall health, some genetics. And when you go to sleep, how much you sleep in total, et cetera.

On average, it's OK or it's healthy to be awake for about two to five percent of the night. Light sleep contributes the vast majority of your sleep. The NREM2 and NREM1 stages, you get like 40 to 50 percent of it can be up to light sleep. Although like ideal, you would want to have a little less of that or you can compress it. Deep sleep, 13 to 23 percent. I would much rather have like 25 or 30 percent as deep sleep because it's still quite crucial. You don't want to be having too much light sleep or you don't want to be deficient in light sleep, but compared to deep sleep, then compared to like light sleep, deep sleep is much more important. And REM sleep, somewhere between 20 to 25 percent is a healthy amount. Too much REM can make you like schizophrenic or something like that. It can cause like some, it can also reflect some other problems with the brain if you get too much REM sleep. But yeah, deep sleep, I would much rather have like a 30 percent deep sleep.