deep sleep is critical for both our physical and mental health also known as slow wave
sleep it is the third sleep stage and is our body's chance to rest and repair
ideally we want to spend between 60 and 90 minutes in deep sleep every night but unfortunately
a lot of us are not getting anywhere near enough and it becomes more difficult as we age if you
wake up multiple times throughout the night if you have blood sugar issues or if the next day
you feel physically exhausted have trouble concentrating or your reaction time is slower
than usual these are all signs you might not have gotten enough deep sleep so in today's video
i'm going to be telling you six ways you can increase your deep sleep and these are not just
going to be your generic tips that you usually hear especially number four might surprise you
hello guys welcome back to my channel if you're new here my name is kait i am a certified health
and nutrition coach i post videos on reversing insulin resistance blood sugar management weight
loss sleep and more here on youtube twice a week so if you want to take control of your health make
sure to click that subscribe button and you can also find me on tick tock and instagram where
i share new posts every single day today's video is sponsored by emma's sleep their signature emma
comfort mattress is made from specifically zoned memory foam that ensures proper hip
shoulder and spinal alignment and it was the top scoring mattress by choice in 2021
their easter sale is now on until april 17th and you can save up to 55 off your order
plus an additional five percent if you use code hckait at checkout head to hckait.com forward
slash emma sleep to shop the sale as mentioned at the start of this video deep sleep is your
body's chance to rest and repair during this phase human growth hormone peaks human growth hormone is
important for building muscle for body composition and for our metabolism and not getting enough deep
sleep limits the amount of time our bodies have to repair and prepare for the next day we also become
less insulin sensitive our blood sugar is harder to manage and this causes big swings in our hunger
our mood and our energy our immune system also suffers when we're deep sleep deprived making
it easier for us to get sick and our brain is also negatively impacted during deep sleep our memories
are consolidated into long-term memories so if it isn't already obvious deep sleep is important
and there are a few reasons why we might not be getting enough of it one of the number one reasons
that you're not getting enough is because you're waking up multiple times throughout the night
when we sleep we cycle through different stages of sleep and if we're waking up during the night
it is likely we are not spending much time in the deep sleep stage also if you have issues
with blood sugar whether that be you have high blood sugar or reactive hypoglycemia after a meal
these can impact how much deep sleep we get so what can we do to get more deep sleep let's get
into the tips number one go outside at sunrise this is my number one tip for getting more deep
sleep and you might not have expected it but what we do first thing in the morning can have
a big impact on how we sleep that night light is a key indicator in sinking our circadian rhythm
getting natural light exposure in first thing in the morning helps to set our sleep wake cycle so
go for a walk or even just spend 10 minutes sitting outside drinking your coffee and you are
likely to have more deep sleep that night number two supplement inositol inositol is a natural
compound that is often found in supplements and one of the benefits is that it increases
deep sleep it is found naturally in small quantities in some foods including citrus fruit
and the main reason that it helps to increase deep sleep is because it increases serotonin production
low serotonin has been linked to insomnia and studies have shown that increasing it can help but
inositol also helps to improve insulin sensitivity allowing our cells to accept more glucose and
helping to stabilize blood sugar taking two grams before bed can help to increase your deep sleep
and i will link to some of the brands i use and recommend in the description box down below number
three get a workout in especially if you are someone who is fairly sedentary during the day
getting a workout in can help you to increase your deep sleep
i recommend low intensity cardio such as walking or high intensity interval training where you're
doing some quick sprints resistance training and building muscle can also help as well
and this exercise doesn't have to be long you can even kill two birds with one stone if you go for
a walk first thing in the morning then you're getting your exercise and you're getting that
natural light but whatever you do make sure to do it at least four hours before going to sleep
otherwise you might be too energized and have difficulty falling asleep number four don't drink
alcohol now this is one that a lot of people are not happy to hear about yes alcohol does make you
sleepy it can help you to fall asleep faster and it can even help you to get into that deep sleep
stage faster but it's definitely not ideal when we drink adenosine is produced which is a chemical in
the brain that makes us sleepy and yes as i said you fall asleep quicker but the effect wears off
in a couple of hours and then you might end up waking up and having difficulty getting
back to sleep alcohol decreases rem sleep and also increases sleep disturbances so if you're looking
for good quality sleep having even one drink close to bedtime is gonna be counterproductive
number five upgrade your bedding sleeping on a comfortable bed can make such a difference for
sleep and i think most of us know this there is absolutely nothing worse than sleeping on an
uncomfortable mattress and even if you personally don't find it uncomfortable if the person you're
sleeping next to does and they're tossing and turning this can cause sleep disturbances
for you and consequently a decrease in deep sleep if this sounds like the situation you're in then
emma sleep might be able to help you out the emma comfort mattress has motion isolation technology
which means you won't even notice someone rolling around beside you which is going to result in an
uninterrupted and deep sleep filled night for you the emma comfort also has patented 5 zone memory
foam technology which means you will have optimal spinal alignment no matter your sleeping position
i've been sleeping on the emma comfort mattress for i think since january and i absolutely love it
and i've gotten a few comments from you guys who already have it who have been loving it as well
emma sleep was originally founded in germany but it has since expanded to 21 countries worldwide
australia and new zealand included as i mentioned earlier in the video emma sleep is currently
running their easter sale for a few more days so hurry over and save 55 off your order and you can
use code hc kate to save an additional five percent emma sleep offers a 100 day trial so
you can test it out see if you love it and there's no consequences you can send it back if you don't
but let me tell you i know you're gonna love it but anyways you can click the link in the
description box down below to check it out number six turn your phone off our final tip for today
goes along with tip number one we talked about how light is a key indicator for setting our circadian
rhythm but its absence is equally important when the sun sets and we no longer have light exposure
melatonin is released and this makes us sleepy however if we are staring at our phone screens
until late in the evening this tricks our bodies into thinking it is still daytime
and melatonin is suppressed resulting in less deep sleep now thankfully there is a pretty quick fix
wearing a pair of high quality blue light blocking glasses after sunset will block
this light exposure and help you to get more deep sleep and i'm often asked about the orange
filters that are on most smartphones nowadays are these just as effective unfortunately they're not
they don't block 100 of blue light and honestly have little positive impact on your sleep
and the other thing is you're still going to be exposed to other lighting in your environment
as well which is why i think glasses are the best option and i will link to some brands i recommend
in the description box down below and those are the six ways you can increase
deep sleep let me know in the comment section down below which of these tips you're gonna try or
maybe you already do some of them i love chatting with you guys in the comment section and really
appreciate any comments you leave also remember to give this video a thumbs up and subscribe if
you're not already and if you're in the market for a new mattress make sure to check out emma sleep
if you did enjoy this video you might also enjoy my video on how a poor night's sleep
impacts your hormones and can lead to weight gain you can check it out here if you want to catch up
on my most recent upload you can find it here and if you want to check out my keto diet and
carnivore diet coaching programs you can find them here thanks guys i'll see you next time bye