Improve Deep Sleep Naturally With Lifestyle Changes

Last Updated on May 20, 2023 by Ellen Christian

Are you wondering how to improve deep sleep naturally? This is something I’ve been giving a lot of thought to lately since I haven’t been sleeping well. Improving deep sleep can make all the difference in how you feel in the morning. I’ve been doing a bit of research to find out what my options are. 

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using a lavender linen spray to improve deep sleep

Improve Deep Sleep

When it comes to how to improve deep sleep, my preference is to make lifestyle changes to support a healthier sleep cycle. Of course, it’s important to avoid caffeine before bedtime and stick to a normal bedtime. But, I’ve been doing those things already and wondered if there was more I could do. Lately, I’ve been working on finding a more relaxing evening routine as well. And, of course, I use my lavender linen spray to relax.

What is deep sleep?

Deep sleep is basically the time where you get the most restful sleep. It’s the slowest period of REM sleep. This is the stage of your sleep cycle that is directly related to how refreshed you feel in the morning. 

How much deep sleep do you need?

Common health advice states that you need between 1.5 and 2 hours of deep sleep each night. Most people go in and out of deep and light sleep several times during the night. As we age, we spend more time in light sleep and less time in a deep sleep. So, the total amount of deep sleep you get will vary based on a number of different variables.

different ways to prepare coffee

What causes lack of deep sleep?

Of course, there are sleep disorders that cause a lack of deep sleep. I know I don’t have any of those. But, if you think you may have a medical reason why you can’t improve deep sleep, the first step should be a discussion with your physician. If not, it can also be related to medications. And, it can be a result of things like how and what you’re eating or other lifestyle choices. For me, I struggle with cutting back on caffeine. 

As I was looking for ways to improve deep sleep, I can across a book called Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks—While Burning Fat Overnight by Joel Marion. Popular wisdom has always stated that you shouldn’t eat before bed because your metabolism slows down and you won’t burn off the calories. But, the author disagrees. Find out more.

This is what interested me the most.

What do carbs have to do with sleep?

We’ve been traditionally taught to avoid carbs, have an early dinner, and never eat before bed. But the fact is, the latest scientific research shows us this earlier model is not the most ideal. This is the quote that interested me the most when it comes to how to improve deep sleep.

“A research paper published in Sports Medicine in 2014 showed that people who eat the majority of their carbs at dinner actually sleep better. Carb-induced, quality sleep decreases cortisol (a fat-storing hormone) and ramps up the production of your sleep hormones, serotonin, and melatonin. Restorative sleep increases fat-burning hormones—the main one being growth hormone—overnight.”

Book cover of Always Eat After 7PM

How do you get more deep sleep?

So, could how and what I’m eating actually be a contributing factor when it comes to how well I sleep at night? And, could a few simple lifestyle changes like when and what I”m eating help me get a better night’s sleep?

The author suggests that your metabolic rate is the same while you sleep as it is when you’re awake. So, from a dieting standpoint, it shouldn’t matter whether I eat a piece of whole-wheat toast with peanut butter at 6 PM or at 9 PM.  My metabolism will burn the calories off just the same. And, making this simple change may allow me to improve deep sleep.

The most challenging times to curb hunger are just before bed and in the morning. By following the Always Eat After 7 PM program, you have the most willpower to stay on the diet because you are eating during the hours when you are most hungry. This also puts you into both intermittent fasting increasing testosterone and your metabolism, while putting you into ketosis.

Improve Deep Sleep Naturally With Lifestyle Changes

This is intriguing and I will be sharing more thoughts on this new book throughout the next few weeks. So, if you’re curious about which food is good for deep sleep or how to improve deep sleep naturally, pick up a copy of this new book and follow along with me. 

Where can I find this book?

Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks—While Burning Fat Overnight by Joel Marion is now available to purchase. Learn more about the book and how to purchase it here.

How to get better sleep

Getting a good night’s sleep isn’t as simple as setting a healthy sleep schedule. The Bonamour Sleep System is the only minimally intrusive sleep support system that uses binaural beats sleep technology. 

These sleep headphones are comfortable and can be worn all night, even if you’re a side sleeper. They provide healthier and faster deep sleep with an improved HRV. Try them here.

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