5 Ways to Get More Deep Sleep—and Why This Sleep Phase Is So Important

WDC NEWS 6 STAFF April 21, 2025

122 5 minutes read

5 Ways to Get More Deep Sleep—and Why This Sleep Phase Is So Important

If you’ve ever felt tired after a full night’s sleep, you likely didn’t get enough deep sleep. This stage of sleep is considered to be the most restful, so getting enough of it is key for your overall health. But why is deep sleep so important, exactly? And how do you get the most out of it? To learn more, we asked sleep specialists to explain the health benefits of deep sleep—and how to fully reap its benefits.

KyoungBin “Kevin” Im, MD, MS, associate clinical professor and sports psychiatry services medical director at UC Irvine School of Medicine, Sleep Medicine Services
Natalie D. Dautovich, PhD, senior research fellow with the National Sleep Foundation
Kendra Becker, MD, sleep medicine physician at the Kaiser Permanente Fontana Sleep Medicine Center in Southern California

What Is Deep Sleep?

Before diving into the value of deep sleep, it’s worth exploring the two main phases of sleep: non-REM (rapid eye movement) and REM sleep. “Non-REM sleep has three stages, with stage three being the deepest, known as slow-wave or deep sleep,” explains Dr. KyoungBin “Kevin” Im, MD, MS, associate clinical professor at UC Irvine School of Medicine, sleep medicine services. This stage, which is crucial for physical restoration, typically occurs in the first half of the night, he adds.

After non-REM sleep, the body moves into REM sleep. “During this time, your eyes move rapidly in different directions, heart rate and breathing become faster, and brain activity closely resembles that of being awake,” shares Dr. Natalie D. Dautovich, PhD, senior research fellow with the National Sleep Foundation. It’s also when vivid dreaming most commonly occurs, and it’s vital for cognitive functions like processing emotions and storing skill-based memories. Though REM sleep is important, it’s not considered the most restful sleep phase—that’s where deep sleep comes in.

5 Ways to Get the Most Out of Deep Sleep

Follow a Regular Bedtime

Keeping a consistent bedtime and wake-up time (yes, even on weekends), is one of the best ways to promote deeper sleep, Dr. Im says. “A regular schedule helps regulate your circadian rhythm, the internal body clock that governs your sleep-wake cycle,” he explains. “When your brain knows when to expect sleep, it can more efficiently transition into deeper stages.”

It’s normal to experience the occasional night of poor sleep, especially if you’re stressed or traveling—but it’s possible to get back on track. Following your usual sleep schedule can help recalibrate your internal clock and pave the way for deeper sleep, according to Dr. Im.

Create a Relaxing Bedtime Routine

A soothing bedtime routine can pave the way for better sleep. It will signal to your brain that bedtime is near, helping you fall asleep quickly and enter deeper sleep stages. If you’re unsure where to start, try meditating, reading a calming book, practicing deep breathing exercises, and avoiding electronics, Dr. Becker suggests. You can also take a warm bath with candles or drink herbal tea for sleep. Additionally, “there are many apps that help with meditation and guided imagery, which can be helpful to support a relaxing bedtime routine,” Dr. Becker adds.

Optimize Your Sleep Space

Another expert tip is to optimize your bedroom for sleeping. This will improve your ability to fall asleep and enter restorative sleep stages, including deep sleep, Dr. Im notes.

“To create the ideal environment for deep sleep, keep your room dark, cool, and quiet,” Dr. Dautovich suggests. If possible, invest in a comfortable mattress and supportive pillows. While you’re at it, “go to bed only when you’re truly sleepy, rather than watching the clock or forcing yourself to sleep,” Dr. Im says. A calm, consistent environment will tell your brain it’s time to rest, helping you slip into deep sleep.

Be Mindful of Alcohol and Caffeine

Sure, caffeine can be a lifesaver in the early mornings, but it can significantly mess with your sleep if you consume it late in the day, says Dr. Becker. In general, it’s recommended to avoid caffeine at least six hours before bed to avoid disrupting sleep. Keep in mind that everyone processes caffeine differently depending on genetics, hormone levels, and other factors, so you may need to adjust how early you stop consuming caffeine.

As for booze? “Alcohol has the tendency to help people fall asleep quickly, but it has the negative effect of sleep disruption and early awakenings,” Dr. Becker says. This can make it difficult for your body to enter deep sleep stages. So when restful sleep is a priority, limit the amount of alcohol you drink, and especially avoid consuming it before bedtime.

Stay Physically Active

There are many reasons to exercise, and deep sleep is high on the list. “Exercise can help you have better sleep, and good sleep is likely to improve your desire to work out,” Dr. Becker says. Also, it’s generally fine to work out before bed, though Dr. Becker advises doing vigorous exercise in the morning or about three hours before sleep. If you’d like to do something closer to bed, “try activities that rev the heart rate less, such as stretching, yoga, or Pilates,” she adds.

The Health Benefits of Deep Sleep

Now that we know just how to tap into and optimize our deep sleep, here are three health benefits you can look forward to.

It Protects Immune Function

There’s a reason why you’re more likely to get sick when you don’t get enough shuteye. “Deep sleep is when the body carries out essential maintenance, including processes that influence immune function,” Dr. Im says. “During this stage, certain immune-related proteins and cells become more active, helping the body maintain its defenses.” In turn, poor or insufficient sleep can impair the immune system, making it difficult for your body to defend itself against infections, especially over time.

TL;DR: Deep sleep doesn’t necessarily supercharge your immune system, but getting it consistently can help prevent your immune defenses from becoming compromised, Dr. Im says. This may reduce your chances of getting sick, ultimately keeping you healthy and well.

It Helps You Remember Information

Whereas REM sleep is essential for storing skill-based memories, non-REM sleep (which includes deep sleep) is needed for remembering facts, says Dr. Kendar Becker, MD, sleep medicine physician at the Kaiser Permanente Fontana Sleep Medicine Center in Southern Calif. This includes info like people’s names, phone numbers, and the plot line of your favorite reality TV show. Here’s how it works: “During sleep, our brain processes memories of the day into our long-term memory,” Dr. Becker says. More specifically, these memories are reactivated and transferred between different parts of the brain, turning new facts into long-lasting memories. So much so that getting sleep right after learning can significantly improve memory retention, Dr. Becker adds.

It Restores Your Energy Levels

As mentioned, deep sleep is the most restorative stage of sleep, so getting enough is crucial for feeling well rested. During deep sleep, “the body shifts into a low energy state, allowing it to conserve energy and redirect resources toward recovery and repair,” Dr. Im explains. This includes processes like bone and muscle building, tissue repair, and replenishment of energy stores like glycogen (i.e., the storage form of glucose). Together, these functions “help you wake up feeling refreshed and physically restored,” Dr. Dautovich says. Plus, deep sleep triggers the release of growth hormones, which “support muscle recovery, wound healing, and overall physical resilience,” Dr. Dautovich adds.

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