How can I train myself to sleep deeper?
Written by
Gina Mason
Reviewed by
Prof. Graham Pierce, Ph.D.To train your body to sleep more deeply, it is essential to understand your body's natural sleep patterns. Your circadian clock responds to repeating cues from the environment. I developed deeper sleep by applying these techniques in succession. Start with one and then begin adding other changes. Your nervous system will adapt gradually to changes in patterns.
Regulating body temperature is crucial for achieving deep sleep. A bedroom temperature of 60 to 67°F (15 to 19°C) should be maintained every night. This is the degree of heat loss that allows the body to cool itself effectively at night. I have perfected smart thermostats that provide for adjustments from day to night, allowing for changes at sunset. The cooler temperature initiates and perpetuates slow-wave sleep. The body repairs its tissues most effectively within this temperature range.
Morning light exposure is what ties your biological clock to the planet. Get 15 minutes of natural sunlight in the morning. This is effective at suppressing leftover melatonin. I walk my dog around sunrise to accomplish this. Bright light cues your brain that the daily cycle is beginning. This timing creates sleep pressure necessary for nightly drowsiness.
Temperature Control
- Use cooling mattress toppers if needed
- Install blackout curtains blocking heat
- Wear moisture-wicking sleepwear
- Run ceiling fans on low overnight
Light Management
- Position bed near east-facing windows
- Use 10,000 lux lamps in winter
- Install smart bulbs with sunrise simulation
- Wear blue-blocking glasses after sunset
Routine Consistency
- Establish fixed pre-bed activities
- Practice 4-7-8 breathing nightly
- Journal for 10 minutes before bed
- Create screen-free buffer zone
Nutrition Timing
- Finish meals 3+ hours pre-bed
- Choose magnesium-rich evening snacks
- Hydrate primarily before evening
- Avoid caffeine after 12 PM
Monitor your results with basic metrics. Track morning energy. Note your ability to recall dreams. Track your recovery speed after exercise. I kept a journal of my sleep patterns during my training period. Repeating these things regularly shows results. Your body responds to disciplined activities.
You will see improvements in your sleep architecture in 2-4 weeks. My deep sleep increased by 25% after six weeks. It takes time for your brain to adapt. Good results in the long run require patience and perseverance. Stay loyal during the initial adjustment period.
Read the full article: 10 Ways to Sleep Deeper Tonight
