Signs You're Not Reaching Deep Sleep

Sleep is essential for our health and well-being, and deep sleep is a critical component of a healthy sleep cycle. Deep sleep, also known as slow-wave sleep (SWS), is one of the essential phases of the sleep cycle, characterised by slow, high-amplitude delta brain waves. During deep sleep, our body carries out physical repair, immune system strengthening, memory consolidation, and the brain cleanses itself of metabolic wastes.

Deep sleep is harder to reach due to various factors, such as alcohol consumption, caffeine, heat, disruptions by a bed partner, recreational drugs, medications, or a sleep disorder. If you're not getting enough deep sleep, you might experience symptoms such as physical exhaustion, inability to organise thoughts, slow reaction time, memory difficulties, frequent illnesses, weight gain, and irritability.

If you suspect you're not reaching deep sleep, it's important to consult a healthcare professional for guidance and to rule out any underlying sleep disorders. They may recommend adjusting your sleep habits and environment or seeking further evaluation through sleep studies.

You're physically exhausted

If you're physically exhausted, it could indicate that you're not entering delta sleep. Delta sleep is the deepest level of NREM sleep, and it usually occurs during the first third of the night. During this stage, your body heals itself, and you experience metabolic and tissue regeneration. When you get enough delta or deep sleep, you wake up feeling refreshed and ready to start the day. If you feel like you need another round of sleep after a solid eight hours, that physical exhaustion could be a sign that you're missing out on delta sleep.

Deep sleep is also important for physical restoration. It allows your body to repair and rejuvenate, and it's crucial for muscle and tissue recovery, as well as physical health and growth. During deep sleep, your body carries out physical repair, immune system strengthening, memory consolidation, and the brain cleanses itself of metabolic wastes.

Deep sleep is also referred to as "slow-wave sleep" (SWS) or "slow-wave sleep". It is the deepest stage of sleep and is characterised by slow, high-amplitude delta brain waves on an electroencephalogram (EEG). It is hard to wake someone from this stage of sleep, and if you do, you may feel particularly groggy.

If you're not getting enough deep sleep, you may experience symptoms of sleep deprivation such as waking up feeling unrefreshed, difficulty focusing, and difficulty carrying out everyday activities. You may also feel physically exhausted, with low energy levels throughout the day.

You're unable to organise thoughts

If you're feeling sluggish and mentally foggy after a full night's sleep, you might not be reaching the REM stage of sleep. This is the mental restoration stage of sleep, and it's crucial for restoring your mental strength and improving your cognitive function. During the REM stage, your brain processes and organises the information you've acquired throughout the day, transferring it from short-term to long-term memory.

If you're consistently feeling this way, it may be time to talk to your doctor. Try sleeping with your phone in another room, as the blue light emitted by phones and other electronics is notorious for disturbing your sleep cycle.

• Create a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
• Optimise your sleep environment by keeping your room cool, dark, and quiet.
• Limit screen time before bed, as the blue light emitted by phones and computers can disrupt your sleep patterns.
• Avoid caffeine, alcohol, and nicotine before bed, as these substances can interfere with deep sleep.
• Practice relaxation techniques like deep breathing, meditation, or yoga to reduce stress and improve sleep quality.
• Limit naps, as long or irregular daytime naps can interfere with nighttime deep sleep.

You're getting sick often

One of the most damaging effects of a lack of deep sleep is a weakened immune system. Deep sleep plays a major role in maintaining your health, and when you don't get enough of it, you may find yourself getting sick more often. This is because your body needs deep sleep to repair muscles and tissues and boost your immune system.

Deep sleep is also when the pituitary gland releases important hormones, such as the human growth hormone, which is crucial for growth and development. Without enough deep sleep, your body may not be able to produce these hormones effectively, which can have a negative impact on your overall health.

Additionally, a lack of deep sleep can affect your body's ability to process and store memories. This is because your brain needs this time to organize and consolidate information, converting short-term memories into long-term ones. As a result, you may find yourself experiencing more blank moments and having difficulty with memory recall.

If you're feeling under the weather more often than usual, it may be a sign that you're not getting enough deep sleep. Prioritizing sleep and making sure you're getting enough deep sleep each night can help keep your immune system strong and lower your risk of getting sick.

You're craving junk food

If you're craving junk food, it could be a sign that you're not reaching deep sleep. Deep sleep, or slow-wave sleep, is the stage of sleep that leaves you feeling recharged when you wake up. It is characterised by slow, high-amplitude delta brain waves on an electroencephalogram (EEG).

When you don't get enough deep sleep, you may experience cravings for junk food, especially sweets, salty, and starchy foods. This is because a lack of sleep triggers ancient instincts that yearn for rich, sweet, and fatty foods. Evolutionary psychologist Erin Hanlon explains that, in the past, high-carb and high-fat meals were not always available, so when they were, our brains would want to take advantage of them.

Today, we have constant access to food that is high in saturated fats and carbs, but our brains have not evolved to match this change. As a result, when we are sleep-deprived, our brains still crave these types of foods. This is also related to the hormones leptin and ghrelin, which control our urge to eat. When we are sleep-deprived, ghrelin levels spike while leptin levels decrease, leading to an increase in hunger.

Additionally, sleep deprivation increases certain endocannabinoids, chemical compounds that are similar to cannabinoids (the active ingredient in cannabis). Endocannabinoids heighten our sense of smell and boost our appetite, leading us to crave high-calorie, high-fat foods.

If you're craving junk food, it may be a sign that you're not getting enough deep sleep. To improve your sleep, try adjusting your bedtime, maintaining a set sleep schedule, making changes to your habits and environment, and following any recommendations from your healthcare provider.

You're irritable

If you're feeling irritable, it could be a sign that you're not getting enough deep sleep. Irritability is a well-known symptom of poor sleep. A study that restricted participants to 4.5 hours of sleep a night for a week found that they felt more stressed, angry, and mentally exhausted. When they returned to their normal sleep schedules, their mood improved.

Johns Hopkins Medicine also states that a lack of deep sleep can increase the risk of depression. Depression and poor sleep are closely related and can be circular: depression can lead to poor sleep, and poor sleep can lead to depression.

If you're feeling irritable, it's worth assessing your sleep patterns and making changes to your habits and environment to improve your sleep quality. This might include adjusting your bedtime, maintaining a set sleep schedule, limiting screen time before bed, or seeking medical advice if you suspect a sleep disorder.

Other signs that you're not getting enough deep sleep include physical exhaustion, mental fogginess, slow reaction time, memory difficulties, and frequent illness.

Frequently asked questions