How to Improve Deep Sleep Continuity

Co-authored by Alex Dimitriu, MD

Last Updated: September 5, 2024 References

Deep sleep (technically called N3), as the name probably told you, is the deepest stage of your nightly sleep. In this stage, your brain rests after a long day and your body repairs itself. This is why deep sleep is so crucial for your health.^{[1]
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Research source} However, if you have any sleeping problems or wake up regularly throughout the night, then you might not be getting as much deep sleep as you need. You probably have all kinds of questions about how you can fix that, and we’re here to help! Soon you’ll be able to take the right steps and improve your deep sleep continuity.

Question 1 of 10:

What is deep sleep continuity?

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This refers to how consistently you stay in the deep sleep stage. If you can sleep through the night without waking up, then you have good sleep continuity. On the other hand, if you wake up consistently, then your sleep continuity is low.^{[2]
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- You could have poor sleep continuity without realizing it. You might not necessarily wake up at night, but you could stay in lighter sleep stages without getting restful, deep sleep.

Question 2 of 10:

How much deep sleep do I need?

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On average, you need about 2 hours of deep sleep per night. Your body naturally passes through a few different sleep stages throughout the night, even if you don’t wake up. It’s normal to dip in and out of the deep sleep state 2-4 times per night and spend 15-60 minutes at that stage each time.^{[3]
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- You get most of your deep sleep earlier in the night. Your first deep sleep phase lasts almost an hour, whereas your last one is only about 15 minutes.^{[4]
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  Alex Dimitriu, MD
  Sleep Medicine & Psychiatry Professional
  
  Expert Interview. 16 October 2019.}

Question 3 of 10:

How do I know if I’m not getting enough deep sleep?

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The most obvious sign is waking up several times during the night. If you have trouble sleeping through the night and regularly wake up more than once, then you’re probably not getting enough deep sleep.^{[5]
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- You might also notice signs during the day. If you wake up tired and feel drowsy during the day, this is a good sign you’re not sleeping well at night.^{[6]
  X
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  Alex Dimitriu, MD
  Sleep Medicine & Psychiatry Professional
  
  Expert Interview. 16 October 2019.} You might also have problems concentrating and remembering things.^{[7]
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- Lack of sleep can cause irritability and stress. If you’re feeling anxious or stressed without an obvious cause, this could also be a sign that you’re not sleeping enough.^{[8]
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Question 4 of 10:

What prevents me from getting more deep sleep?

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The cause could be a sleep disorder, bad sleep hygiene, or stress. It really depends on you and your situation, but these are a few of the most common causes. Sleep disorders like insomnia, sleep apnea, or restless legs syndrome could make it hard for you to fall asleep and stay asleep.^{[9]
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Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional

Expert Interview. 16 October 2019.} Bad sleep hygiene, like doing intense activities before bed or having caffeine late in the day, makes it tough to fall asleep. Stress and anxiety can disturb your sleep as well.^{[10]
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- Other causes for sleep problems include side effects from drugs, an uncomfortable mattress, or a bad sleeping environment.
- If you're having trouble sleeping and can't figure out the cause, then seeing your doctor for an exam might help.

Quiz

wikiHow Quiz: Why Can't I Sleep?

Whether your environment, your habits, or something else entirely is affecting your sleep, we’ve designed this quiz to pinpoint the source of your sleep deprivation. We’ve even included research-backed tips tailored to your situation. By the end of this quiz, you’ll be on the road to a healthier sleep schedule!

1 of 12

Which of the following best describes your nighttime routine?

Most nights, I scroll on my phone or look at emails before dozing off.

I spend a long time laying in bed before going to sleep.

I’m usually doing chores or work right before turning out the light.

I have a specific pre-bed routine. I don’t look at screens, and I might even try to meditate.

Question 5 of 10:

What is sleep hygiene?

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Sleep hygiene refers to the good habits that help you fall asleep at night. If you have good sleep hygiene, that means you’re doing all you can to help yourself fall asleep. However, if you have poor sleep hygiene, you’ll probably have trouble falling asleep and staying asleep. Try these tips to make sure your sleep hygiene is as good as possible.^{[11]
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- Stay on a consistent sleep schedule by going to bed and waking up at the same time every day.
- Keep your bedroom cool and dark. Turn off or cover any appliances that light up. This is the ideal environment for sleep.
- Do something relaxing before bed like reading or taking a bath. Don’t do something strenuous like exercising or stressful like paying bills.
- Avoid looking at screens like your phone or computer for about an hour before bed. The light from these devices can keep you awake.

Question 6 of 10:

Does exercise help me get more deep sleep?

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Definitely! Staying active is a great way to improve your sleep. Regular aerobic exercise leads to better sleep, and particularly more deep sleep. Try to do at least 30 minutes of exercise each day to see if this helps you sleep better at night.^{[12]
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Johns Hopkins Medicine
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- Good aerobic activities include running, walking, swimming, and cycling.
- Don’t exercise less than 2-3 hours before bedtime though. This could actually stimulate your brain and keep you up.

Question 7 of 10:

What effect does my diet have on deep sleep?

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1
Foods high in tryptophan might make it easier to fall asleep. Have you ever felt like you needed a nap after a Thanksgiving dinner? That’s because of all that tryptophan in the turkey. This protein has a calming effect on your body and might lull you to sleep. Try eating more tryptophan-rich foods like poultry, milk, eggs, yogurt, and fish to see if that helps.^{[13]
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- Grains and carbs like rice and nuts might also help your brain absorb tryptophan, making it more effective.
- Keep in mind that eating tryptophan isn’t a good replacement for developing healthier sleep hygiene.
2
Avoid big meals before bedtime. While the results are mixed on whether or not eating particular foods helps you sleep better, you can definitely sabotage your sleep by eating late in the day. Large meals before bedtime tend to keep you awake and disrupt your sleep cycle. Try to stick with small snacks later in the day so you don’t keep yourself up.^{[14]
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Mayo Clinic
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- Don’t drink too much before bed either, or you’ll wake up needing to use the bathroom at night.
- Also avoid foods that cause heartburn before bed, like spicy foods, garlic, and acidic fruits.

Question 8 of 10:

Can any supplements help me fall into a deeper sleep?

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Melatonin might help you sleep better at night. This is a hormone that your body naturally produces to make you fall asleep. Taking a melatonin tablet near your bedtime could help lull you to sleep naturally and stay asleep through the night.^{[15]
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Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital

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- Always ask your doctor before taking melatonin, or any other sleep aid. It’s not recommended if you’re pregnant or breastfeeding, or have mental health issues, autoimmune disorders, or a seizure condition.
- Some other herbal supplements that might help you sleep include chamomile, valerian, kava, and passionflower. However, there isn’t enough research to tell if these actually work.

Question 9 of 10:

Can I help myself sleep better with alcohol?

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No, alcohol actually disrupts your sleep. It might make you feel relaxed, and could even help you fall asleep faster. However, alcohol tends to wake you up throughout the night. This disrupts your sleep continuity and will reduce the amount of time you spend in the deep sleep stage.^{[16]
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- Nicotine has a similar effect. While you might feel more relaxed, it's actually a stimulant that can make it harder for you to sleep.

Question 10 of 10:

Should I go to the doctor for my sleeping problems?

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Yes, if sleeping problems interfere with your everyday life. It’s possible that you’ll make all these changes but still have trouble sleeping at night. In this case, it’s time to see your doctor for further treatment.^{[17]
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Expert Source

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional

Expert Interview. 16 October 2019.} With the right medical attention, you can tackle your sleeping problems for good.^{[18]
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Research source}
- If you’ve had trouble sleeping for a while, it helps to keep a diary about how well you sleep each night. Then you can share that with your doctor and help them figure out the problem.

Expert Q&A

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Question

What does deep sleep feel like?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

Deep sleep is where you're the least capable of waking up, at least under normal circumstances. If your alarm rings and you get up while you're in deep sleep, it's that kind of sensation where you're not even really there mentally. You can't read the alarm clock, process thoughts, or work through what's going on around you.

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Question

How long does deep sleep last?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

Deep sleep usually takes two hours, although that may change depending on how much of a sleep debt you owe.

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Question

When does deep sleep usually take place?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

You normally experience deep sleep during the first third of the night. So if you go to sleep around 10 pm, your deep sleep cycle is probably over around 1 am.

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Warnings

Never take any sleeping aids without asking your doctor first. These could be addictive, and might also have negative side effects.

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