How to optimize your deep sleep, the most restorative phase of the night

In order to wake up in good shape, some people know that a good night’s sleep is essential. But beyond the average quota of 7 hours per sleep, how can we better define the “good” and distinguish the “bad” that alters our moods and reduces our ability to focus to the cognitive state of a mollusk? To do this, we need to look closely at a particular stage of sleep known as deep sleep (also called “slow deep”) and considered by experts to be the central pillar of our physical and mental well-being.

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Clean, restore, consolidate

In practice, deep sleep occurs after the initiation phase of sleep and immediately before paradoxical sleep, during which dreams occur. In a healthy adult, this stage should account for about 25% of sleep time, says neuroscientist Arnaud Rabat, a researcher at the Institute for Biomedical Research of the Armed Forces (IRBA).

If deep sleep deserves our attention, it is because it allows for physiological, immune and neuronal regeneration. More specifically, thanks to it, the body is restored. Heart rate, blood pressure, and brain waves slow significantly. The brain takes advantage of this phase to do a lot of information sorting, memory consolidation, and at the same time cleaning out its toxins. “Which is extremely important for overcoming aging and protecting us from neurodegenerative pathologies and depression,” emphasizes neurologist Steven Loris. Many reasons to optimize it.

In adulthood, this duration should correspond to approximately 25% of sleep time.

Arnaud Rabat, researcher at the Biomedical Research Institute of the Armed Forces

Treat sleep conditions

We cannot play on the duration of deep sleep. Our body regulates it independently, regardless of the total amount of sleep, reports IRBA’s Arnaud Ribat. On the other hand, we can influence the sleep environment and the conditions in which we sleep. And for good reason, when all this worsens, nocturnal micro-awakenings occur and thus can break the continuity of deep sleep and therefore reduce its benefits. “Extremely loud noise, intense light, or extremely high temperatures are harmful and can delay sleep and prevent you from entering deep, slow-wave sleep,” notes the neuroscientist, who is also the author of: SOS to you (1). To remedy this, neuroscientist Steven Loris claims it’s important to sleep in complete darkness and lower the bedroom thermostat to 18°C.

As we age, starting in our 40s and then around 65, our internal clock that regulates the sleep-wake cycle also becomes more sensitive and can reduce the amount of time we spend in deep sleep. “As we get older, the body faces more sleep disruption factors that will alter the deep sleep phase: anxiety symptoms related to menopause, capricious bladder, joint pain, snoring, or even restless legs syndrome…” lists neurologist Steven. Laureys who recently posted Sleep is good for the brainu(2). Hence the importance of discussing these with your general practitioner to better identify and mitigate these triggers.

Getting ready for bed

To protect his deep sleep, you also need to take care of his bedtime. Stress, wandering thoughts and ruminations interfere with sleep as much as other stages of sleep. “An anxious emotional state increases the likelihood of waking up at night and thus reduces deep sleep,” says neuroscientist Arnaud Rabat. To get rid of it, reduce stress before bed by doing relaxation activities like meditation, self-hypnosis or even taking a hot shower to lower your body temperature so you can sleep easier.

Biking or commuting during the day will allow for better regulation of prolactin and interleukin, two hormones allied to recovery during deep sleep.

Arnaud Rabat, neurologist

During the day, the opposite is true: we will try to increase our physical effort to optimize our deep sleep. “Riding a bike, going to and from work, moving will allow you to better regulate hormones such as prolactin and interleukin, two allies of recovery during deep sleep,” comments the neurologist.

Identify your needs and stick to them

Overall, both experts invite sleepers to better understand their overall sleep needs. “During your summer holidays, try to keep a sleep diary, ideally from the second week of the holidays, suggests Arnaud Rabat of the IRBA. By freeing yourself from social and professional constraints, you are more likely to reflect your true physiological needs, both quantitatively and qualitatively.” Once the agenda is established, we set fixed times for getting up and going to bed, according to our schedule. “Sleep likes regularity,” summarizes Dr. Stephen Loris.

Another experience should be preferred to improve your sleep profile. This is the circadian typology questionnaire by Swedish researchers Jim Horn and Olov Östberg. With twenty questions about our daily routine, this test makes us find out whether we are “completely”, “moderately” or “not at all” in the morning or in the evening. Of course, do it with a calm head and not just before getting under the blanket.

(1) Sos Sleep:By Arnaud Rabat and Munir Chennaoui, published by First Editions, 128 pages, €12.95.
(2) Sleep is good for the brainBy Stephen Lorais, published by Odile Jacob, 368 pages, €22.90.

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