Why might someone get very little deep sleep?
Written by
Gina Mason
Reviewed by
Prof. Graham Pierce, Ph.D.Many people suffer from not getting enough deep sleep, with no reason at all. This restorative mode is necessary for numerous repairs in your body. After months of waking up exhausted, I discovered this for myself. Many blood tests indicated there was nothing wrong. The reasons seem to hide in our daily habits. By learning what they are, we can enjoy a longer sleep.
Alcohol consumption can disturb your sleep architecture considerably. You fall asleep quickly at first, but it also suppresses deeper stages later. I dropped wine with dinner and saw good results. Your crucial brain cycles are interrupted for necessary repairs. This keeps you from getting a good night's rest, despite a long sleep.
Inconsistent sleep patterns interfere with your circadian rhythm. It induces biological upheaval to retire at different hours nightly. I corrected it with a regular series of alarms to inform me of the time to retire and the time to arise. Your internal clock requires predictability in its routine to effectively initiate proper deep cycles. Regularity begins perfect training in your other sleep systems as well.
Chemical Interferences
- Alcohol suppressing REM and deep sleep
- Nicotine withdrawal causing nighttime awakenings
- Caffeine blocking adenosine receptors for 8+ hours
- Certain medications fragmenting sleep cycles
Light Exposure Issues
- Blue light from screens delaying melatonin
- Insufficient morning sunlight exposure
- Streetlights entering through uncovered windows
- Bright bathroom lights during nighttime visits
Environmental Factors
- Bedroom temperatures above 68°F (20°C)
- Humidity levels below 30% or above 50%
- Unaddressed noise pollution from traffic
- Uncomfortable mattress causing pressure points
Lifestyle Patterns
- Inconsistent bedtimes across weekdays/weekends
- Late exercise raising core temperature
- Heavy meals within 3 hours of bedtime
- Excessive evening fluid intake causing awakenings
Keeping a log will help you find your personal disruptors. Try a simple two-week sleep journal. Keep track of alcohol intake, bedtimes, and room conditions. I discovered, through this technique, that temperature was the real culprit. Keeping track of your habits lifts the fog and shows you the patterns.
Most experience improvement in 3-4 weeks. Fix one disruptor at a time systematically. I started by fixing my bedtime first. Your sleep architecture will be repaired. Patience brings complete deep sleep repair. Your energy and health will undergo significant changes.
Read the full article: 10 Ways to Sleep Deeper Tonight
