People often say that it sounds like TV static.Įxperts still aren't sure why white noise improves sleep, but it may help alter your brain waves or just block out background noise. White noise is a type of noise that contains all of the audible frequencies of sound, and plays each frequency at the same volume.
There are several types of noise that may help increase your deep sleep, including white noise and pink noise. Here are five key ways you can increase the amount of deep sleep you're getting at night. Growing: More human growth hormone is released during deep sleep than during any other stage, which can benefit children in particular during their growing years.īecause deep sleep is so crucial for your body, it's important to make sure you're getting enough of it.Clearing out toxins: "The brain flushes out toxic waste products such as amyloid-β and tau, two important factors implicated in Alzheimer's disease," says Jean-Louis.Repairing any damage to your cells: Your body uses this time to repair any injuries you might have gotten during the day and helps boost your immune system, says Jean-Louis.Processing memories and information: This is especially important for children since so much learning takes place in childhood, says Carl Bazil, MD, PhD, a professor of neurology at Columbia University who specializes in sleep disorders.Getting enough deep sleep is necessary for your body and brain to perform functions like: This means that if you have a normal night of sleep, you should be getting between 55 and 97 minutes of deep sleep each night. You spend about 13%-23% of the night in deep sleep. Your brain is active and your eyes move quickly under your lids.Īll stages of sleep are important, but "deep sleep is essential for the optimal functioning of both the body and the brain," says Girardin Jean-Louis, PhD, a sleep researcher and psychiatry professor at the NYU Grossman School of Medicine. Stage 4 (REM) (10-60 minutes): Rapid eye movement (REM) sleep is the stage in which you have most of your dreams.Your brainwave frequencies slow down and it's difficult to wake up from this stage. Stage 3 (20-40 minutes): This stage is called deep sleep because it's the deepest sleep you get during the night.Stage 2 (10-60 minutes): The period of light sleep in which your heart rate and breathing continue to slow.Stage 1 (1-5 minutes): The period where you transition into sleep, and your heartbeat and breathing start to slow.Getting enough sleep, about eight hours per night, is vital for your health, but it's also important to get good quality sleep.Įach night, your body moves through an average of four to six sleep cycles - each cycle lasts about 90 minutes and is made up of four different stages:
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