How can I get more deep sleep?

[KateyCuckoo]

According to my smart watch, I average just over 8 hours sleep each night, I need it!

However, only 1 hr 10 mins is deep sleep which after researching, isn't enough and explains why I still feel tired.

How do you increase deep sleep? Feels a bit out of my control!

Apparently wearing socks helps such a thing!!

Mate it’s a good night if I get an hour. Following.

How is your sleep hygiene?

Winding down before bed, no screens, room the right temperature, limit alcohol/caffeine, regular bedtime and waking, physical activity, hormone cycle, diet, general mental health- all of them affect sleep depending on the person.

Following as this is a massive issue for me too. I get just under an hour of deep sleep and think I would feel a whole lot better with more!

Do you actually feel tired, or is it the gadget telling you you're tired?

I sleep like a log and recommend comfy jamás, alpaca bed socks and one of these.

i do 10 mins on before bed + breathe app on my watch and always sleep better.

https://www.shaktimat.co.uk/?msclkid=d0e106ec371a12277ddd637066e5e945&utm_source=bing&utm_medium=cpc&utm_campaign=UK%20-%20Brand&utm_term=shakti%20mat&utm_content=Shakti%20Mat

yes it takes some getting used to but I love mine.

And an electric blanket on low. And nice duvet sets, and a tidy bedroom. It all helps calm the mind.

Just ignore what the device says. They are not very accurate.

Are you waking up tired? If not just ignore it.

Cold room, warm bed with heated blanket. No rads on in the bedroom ever. Easier breathing I think.

A fizzy multivit tab containing MAGNESIUM if I wake up in the middle of the night knocks me out again fairly quickly.

I don't measure my sleep, but am rarely tired in the mornings. Despite multiple trips to the loo.

I have found that my overnight HRV reading is much improved if I've not overeaten (and finished last meal by 8ish) and have laid off the booze.

Camomile tea is meant to be soporific, so a mug at bedtime, as part of a definite winding down ritual might help (certainly won't harm)

I get better quality sleep if I sleep on my own. Sadly doesn't happen often, though!

I feel constantly tired, suffer with anxiety and insomnia during the summer months, much better this time of year. Dh snores, we have teens coming and going all hours and a dog who wakes me now and again. I have an active job (childminder) but am overweight and eat poorly when I don't have time for proper meals. I crave sugar to give me the energy I need that sleep should be giving me.

Apparently the amount of deep sleep you get decreases as you age.

All the usual bedtime advice

• dark room
• consistent bedtime/getting up
• silent
• no screen one hour before bed
• outside/sunlight in the am
• non-eating for two hours before bed
• exercise during the day (bit not too close to bedtime)
• a warm Bath/shower, 1~2 hours before bed

And then magnesium, glycine are both good for sleep. Melatonin might help falling sleep but doesn’t help with sleep quality

Not sure which watch you are using but if it’s Garmin, it’s crap re sleep.
Fitbit on the other side is very good.
AW, I’m on the fence tbh.

In that case, looking at your diet will help as you are probably getting hypoglycaemic during the night. And that will wake you up.

Getting too hot will disturb you too (hence struggling in summer) - keep the windows slightly open/fan in summer.

Noise is harder to tackle

No phone for an hour before bed, sleep mask and try to relax as much as possible.

I’m not convinced by my Garmin sleep tracking. Sometimes it tells me I’ve had a good sleep score and others poor without rhyme or reason.
Last night it said poor sleep due to low physical exercise when I’d done 22000 steps.

Is your device telling you you need more? I get appx 40/50mins deep a night and it's in the green. Sometimes I feel it if it is lower. Your amount of over an hour sounds above average to me? Maybe it depends on the device what the "average" user gets but mine is always in the green or more than 50% of users.

If you are feeling tired, it may be more about a deficiency. Maybe see if you iron is low and get a blood test?

I average 12-28 minutes. 40 + is a good night for me. I'd bite your hand off for over an hour.
I did the socks last night. I hate wearing socks but I do think it helps.
Following!

Garmin is notorious for been crap re tracking sleep. It’s absolutely not reliable for that.

Why do socks help? Surely they make you warmer? Genuine question.

Because cold extremities wake you up! I often sleep with socks on .

I bought three people in my family weighted blankets for Christmas, all three struggle with sleep for various reasons autism/night shifts/ medical and all three have slept so soundly they've had to start setting an alarm to wake up whereas before they were all waking up well before and were tired throughout the day.

I got them from kuddly. Apparently it takes about 10mins each time to get used to the weight but then you relax into it

Remove your smart watch, any other electronics / technology devices and use medication, yoga, visualisation and breathing techniques (ideally not all at the same time). Since removing my "smart devices" from my bedroom my sleep has improved considerably