How to Get Better Sleep: Unlocking the Power of Deep Rest

Why Sleep Isn’t Just ‘Sleep’

Have you ever gotten a good 8 hours of sleep but woken up still feeling tired? well that could be because the type of sleep you were getting was not ‘quality’ sleep.
We often talk about a “good night’s sleep” as if it’s one simple thing. But in reality, your night is a mix of stages, each with a different role to play. Think of it like a well-produced playlist: light and breezy tracks, powerful beats, and a slow ballad to round it all out.  

Your body cycles through these stages several times a night, and each stage matters. So before we tell you how to get better sleep we need to introduce you to each stage and what it actually does; but when it comes to waking refreshed, one stage stands above the rest: deep sleep.

Meet Your Sleep Stages

Let’s break them down in plain language.

Core Sleep
Not a technical medical term, but often used to describe the essential blend of REM and deep sleep. It’s what you absolutely need to function well the next day. Think of it as the “must-have” portion of your night. It usually takes up most of your sleep cycle, and is the stage you stay in the longest.

REM Sleep
The dream factory. Your brain is active, eyes dart beneath closed lids, and you process memories, creativity, and emotions. It’s like your brain’s overnight editing room — sorting and filing experiences from the day. If you ever went to sleep and dreamed about a conversation you had just before bed and turned it into a dream scenario, that happened in your REM sleep.

Deep Sleep (Slow Wave Sleep)
The real heavy hitter. During this stage, your body repairs muscles, releases growth hormone, strengthens immunity, and even clears waste products from your brain. It’s like hitting the “reset” button on both your body and mind.

Most adults spend only 10–20% of the night in deep sleep — and the majority happens in the first half of the night. That’s why getting to bed at a consistent time matters: if you miss that early deep-sleep window, you cut short the most restorative part of your night. If you ever wake up and feel dead tired, its usually because your body didn’t get enough deep sleep, you might have gotten a good 8 hours, but what stages were in during that 8 hours is just as important.

Why Deep Sleep Is the Star of the Show

Deep sleep is the stage that leaves you feeling physically restored and mentally sharp. Without enough of it, you may technically “sleep” for eight hours but still wake up groggy, irritable, or foggy.

Here’s why it’s so important:

Physical reset: Muscle tissue repairs, bones strengthen, and energy stores replenish.
            Brain health: The glymphatic system clears toxins while you’re in deep sleep. This overnight “rinse cycle” supports long-term brain health.
             Memory and learning: Information from the day gets consolidated, making it easier to recall and apply later.
             Immunity boost: Antibodies and immune cells get a reset, helping you fight illness more effectively. If you have ever woken up feeling run down, your deep sleep cycle might have been low for the previous week.

In short, deep sleep isn’t just rest. It’s restoration.

How to Get More Deep Sleep: 10 Tangible To-Dos

The good news? You can absolutely train your body to spend more time in deep sleep. Here are ten practical, proven steps you can start tonight. What we suggest is choosing two to try for a few days and see what works. If you notice it working add in one more at a time or change out what doesn’t. A reminder that not every nights sleep will be perfect, if you don’t stick to your schedule one night, don’t throw it all away. Just pick it back up when you can. Another way you can track sleep cycles is through your apple watch or fitbit or any other smart watch devices you might have. Put them on while you rest and see where your sleep sits.

1. Stick to a Sleep Schedule
Your body loves rhythm. Going to bed and waking up at the same time every day reinforces your circadian rhythm and helps you fall asleep faster. Consistency is the single most powerful lever for improving sleep quality. Decide on your wake up time and work 8 hours back from that. Once you decide on bed time create a ‘wind down time’ 45 minutes to an hour before.

Pro tip: Even on weekends, try not to shift more than an hour either way.

2. Create a Wind-Down Ritual
Stress hormones like cortisol can block deep sleep. A simple evening routine signals to your body that it’s time to power down.

Ideas:

A warm bath or shower (body temperature drops afterwards, which helps you feel sleepy).

Reading something light (avoid thrillers that get your heart racing).

Gentle stretching or meditation.

Set your phone light to ‘warm mode’ (we talk about this further in tip number 5.)

Think of it as a pre-sleep runway: smooth, predictable, and calming.

3. Cut Caffeine Early
Caffeine lingers in the body for hours. Even an afternoon coffee can reduce your deep sleep later that night. If you struggle with overheating or restless nights, set yourself a caffeine curfew around midday.

Swap to herbal tea or decaf after lunch.

4. Watch the Alcohol
A nightcap may make you drowsy, but alcohol actually fragments your sleep. It reduces both REM and deep sleep, leaving you with a restless, light night.

If you drink, keep it moderate and aim to finish at least 3–4 hours before bed. Also try to give your body a few nights a week where alcohol doesn’t get consumed.

5. Get Morning Light, Block Night Light
Natural light early in the day resets your internal clock. Aim for at least 20 minutes outside in the morning. In the evening, reduce screen use or use a “digital sunset” an hour before bed. Blue light from devices suppresses melatonin, your sleep hormone. The ‘warm light’ can be  scheduled in your phone through settings so it automatically turns on every night. You also can put a ‘sleep mode’ on your phone to avoid messages or notifications coming through during the night.

Simple hack: Dim lights after dinner to nudge your body into “night mode.”

6. Move Your Body — But Not Too Late
Exercise is a deep-sleep booster. People who exercise regularly spend more time in slow-wave sleep. But timing matters: vigorous workouts too close to bedtime can spike adrenaline and delay sleep onset.

Best window: late afternoon or early evening. Even a 20-minute walk can help. Try to add a 20 minute strength workout into your routine once a week, this not only build muscles but also helps you body crave deep sleep.

7. Make Your Bedroom a Sleep Sanctuary
Your environment matters. Aim for:

Cool: Around 18–20°C is ideal for most.

Dark: Blackout curtains or an eye mask work wonders.

Quiet: Earplugs or white noise can help if you live near traffic.

Also, reserve your bed for sleep (and intimacy). Train your brain to associate it with rest, not scrolling or work. If you can move your phone our of your bedroom entirely – set the charging station up in your kitchen or study. If you use it as an alarm, its time to ditch that excuse and go old school. Pick up an alarm clock and use that instead.

8. Eat Smart in the Evenings
Heavy meals late at night can cause indigestion and disrupt deep sleep. Instead, finish dinner 2–3 hours before bed. Light snacks are fine if you’re hungry — think banana, yoghurt, or almonds. If you’re heading out with friends and feel like it, chose a light option on the menu, but also remember life should be lived, so if you’re craving that pasta: order the pasta.

Also, keep hydration balanced: too much liquid close to bedtime can mean bathroom trips that break up your deep sleep cycles.

9. Calm Your Mind Before Bed
Racing thoughts are the enemy of sleep. Build a wind-down habit that eases mental load:

Journaling: jot down tomorrow’s to-dos to clear your head.

Breathing: try 4-7-8 breathing (inhale 4, hold 7, exhale 8).

Meditation apps or calming music can also help.

The goal isn’t perfection, it’s reducing “brain chatter.”

10. Keep Your Cool
Body temperature drops as you enter deep sleep. Anything that helps this natural cooling process supports better rest.

Try:

Breathable cotton sheets and sleepwear.

A warm shower before bed (your body temp dips afterwards).

Lightweight blankets you can layer or peel back easily.

 

Small Habits, Big Gains
The truth is, there’s no single magic fix. But combine a few of these small shifts, and you’ll notice big changes. For example:

A set bedtime + morning light = easier to fall asleep.

Reducing caffeine + creating a cool bedroom = deeper, more restorative nights.

Exercise + mindful wind-down = less tossing and turning.

You don’t need to overhaul everything at once. Start with one or two changes, notice how you feel, and build from there.

A Note on Sleep Trackers
Many people use smartwatches or apps to track sleep stages. While they can be motivating, remember they’re not 100% accurate. Treat them as guides, not gospel. The real test is: do you wake up refreshed?

 

Final Thoughts
Core sleep, REM sleep, and deep sleep each play their part. But deep sleep is the stage that restores, repairs, and resets your body and mind. Also give yourself grace, life is not predictable so your sleep schedule might not be perfect each night. However of you set yourself up with good habits you can always return to them easily.

By protecting your sleep window, making small lifestyle tweaks, and creating a calm bedtime environment, you can give yourself the best chance of more deep sleep. And with that comes the real prize: mornings where you wake feeling rested, focused, and ready to take on the day.