How well are you sleeping?
Answer 5 simple questions in our sleep test for a brief evaluation and some advice.
Take the sleep testThe average adult needs between 1 – 1.5 hours of deep sleep every night, approximately 15-21% of a 7-hour sleep. The first and longest deep sleep stage is experienced within the first hour of sleep and lasts 20-40 minutes. Caffeine, fatty foods, alcohol, pain and sleep medication can all affect how much deep sleep you get.
In normal sleep, we pass through stages of light and deep sleep, alternating between them throughout the night. This is known as our sleep cycle. We dream during the part of the light sleep stage known as REM. These lighter stages of sleep allow us some awareness, to hear when the baby crying or to get up if our bladder is threatening to wet the bed.
Deep sleep is the heavy, restorative, blackout part of the night's shuteye, when it would take a small earthquake, or an extremely shrill child, to bring us back to groggy consciousness. Ideally, a person should get approximately 1 – 1.5 hours of deep sleep every night (that's roughly 15-21% of our total sleep time if we sleep 7 hours).(1)
We tend to have long deep sleep stages at the start of the night. The longest is reached within the first hour of sleep and lasts 20-40 minutes. These rotations of deep sleep get shorter in length as the night progresses. Towards morning, just before we wake, we are more likely to be sleeping quite lightly and having nice long REM dreams.
It makes sense to consider all the usual culprits like caffeine, alcohol, inactivity and a lack of natural light in the mornings when we are looking where to cast the blame for any insomnia or poor sleep quality. Research-wise, the following have been found to specifically disrupt deep sleep.
Snuggle into your fleecy pjs, have a warm bath, and embrace your teddy hot water bottle. Warming the skin before bed will help the body to ultimately cool the core temperature needed for deep sleep. It's also helpful to keep the bedroom at a reasonably cool temperature help prevent the body overheating during the night. During perimenopause and menopause, the body's ability to regulate the inner thermostat goes out the window as oestrogen levels fall. Menoforce Sage tablets may help relieve the symptoms of hot flushes and night sweats that can disturb sleep. Keep a cold glass of water next to the bed to drink when you are hot or thirsty.
Certain music, noises or frequencies that promote delta brain waves that happen during deep sleep can help improve sleep .(13) One of these is pink noise, which sounds like a constant static hum, supposedly suggesting comforting sounds like rainfall on autumn leaves. You can find an example on YouTube.
Try a natural herbal sleep remedy such as Dormeasan Sleep. 30 drops in a little fruit juice can be taken before bed, or during the night if you wake, to promote restful sleep. Alternatively, a nice cup of herbal tea such as chamomile or lemon balm may do the trick.
Essential oils can be a lovely addition to a bedtime routine. A few drops of Lavender, Bergamot or Sandalwood oil may create a relaxing and soothing olfactory atmosphere in the bedroom.
Although a low fibre diet is associated with less deep sleep, there's also a bit of evidence that carbohydrates may help you get to sleep; so the answer is probably to aim for a balanced diet that includes enough lean protein, plenty of vegetables, and some whole grains: brown bread, oats, brown pasta and brown rice. Some foods are particularly at promoting sleep, such as tart cherries and kiwi fruit .(14)
Looking for a herbal remedy to promote better sleep?
Then look no further than Dormeasan oral drops!
"Has really helped me to sleep especially with the advice on the site as to how best to take it for the best results."
To find local independent stores in your area that sell Dormeasan, simply type your postcode below.
Answer 5 simple questions in our sleep test for a brief evaluation and some advice.
Take the sleep testAs the A. Vogel Sleep advisor, I recommend Dormeasan®, a natural sleep remedy made from fresh extracts of Valerian root and Hops.
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