How Much Deep Sleep Do You Need?
Discover the importance of deep sleep, how much you need, and tips for elevating your sleep habits and enjoying restful, quality sleep with Sunmed.
Most of us know how great it feels to wake up refreshed after a full night’s sleep. However, from light sleep to the REM stage, not all sleep patterns and stages are the same.
There’s one stage that plays a particularly important role in how rested and restored you feel the next day: deep sleep.
Deep sleep, also called slow-wave sleep or Stage 3 non-rapid eye movement sleep, is when your body does some of its most important overnight work. It helps your muscles recover, supports brain health and cognitive function, and allows your entire system to reset for the day ahead. Non-REM sleep is key for your overall physical health, heart health, emotional health, and more.
So, how much of it do you really need, and how can you improve your chances of getting more?
Let’s explore what deep sleep does for your body and what steps you can take to support sleep quality.
What is deep sleep?
Deep sleep is the most physically restorative stage of sleep. While you cycle through different stages several times a night, it’s during deep sleep that your body works hardest to recover from daily stressors (both mental and physical).
During this stage, your brain activity slows down dramatically, your muscles relax fully, and your body focuses on recovery processes. This includes tissue repair, muscle recovery, and even immune system support.* Deep sleep is also important for memory consolidation, helping you process and store new information you’ve learned throughout the day.*
Without enough deep sleep, you might wake up feeling groggy, mentally foggy, or emotionally off-balance. You might also experience more feelings of tension, difficulty concentrating, or trouble managing your mood throughout the day.
Over time, consistently missing out on deep sleep can add up, affecting not only how you feel but how well your body functions overall.*
How much deep sleep do you actually need?
While everyone’s sleep needs are slightly different, there are general guidelines that can help you understand what’s healthy.
Experts suggest that adults aim for about seven to nine hours of sleep each night. Deep sleep typically makes up around 13% to 23% of that time. That means, on average, adults get between 1 to 2 hours of deep sleep each night.*
This percentage can vary depending on your age, lifestyle, and overall health. For example, younger people and those who are very physically active may spend more time in the deep sleep stage, since the body prioritizes this stage for physical recovery. As you get older, it’s common for deep sleep to make up a smaller portion of your overall sleep, but that doesn’t mean it’s any less important.
Even though you can’t fully control how much deep sleep your body gets, improving your overall sleep habits and environment can help you make the most of the sleep you do get.
Why you might not be getting enough deep sleep
Sometimes, you’re doing all the right things but still wake up feeling tired. If that sounds familiar, it might be worth looking at some common lifestyle habits that could be getting in the way of your sleep quality.
One of the biggest disruptors is stress. When your mind is busy or your body feels tense, it’s harder to fall into the deep, restorative stages of sleep. This can be made worse by inconsistent sleep schedules or irregular bedtime routines that confuse your body’s internal clock.
Excess screen time, especially before bed, is another common issue. The blue light from phones, TVs, and computers can interfere with your body’s natural production of melatonin, a hormone that helps regulate your sleep-wake cycle.
Other lifestyle factors, like drinking caffeine or alcohol too close to bedtime, eating heavy meals late at night, or sleeping in a noisy or bright environment, can also interfere with your ability to get deep, uninterrupted sleep.
Tips to support deeper, more restful sleep
If you’re looking to improve your sleep quality, there are several simple, science-backed strategies you can start using today to achieve deeper sleep.
Stick to a consistent sleep schedule
One of the easiest ways to support your sleep is to go to bed and wake up at the same time every day — even on weekends. Keeping a consistent sleep schedule helps regulate your body’s internal clock (known as your circadian rhythm), making it easier to fall asleep, stay asleep, and wake up feeling refreshed.
Build a relaxing bedtime routine
Creating a wind-down routine before bed signals to your body that it’s time to relax. This could include light stretching, deep breathing, reading a book, or listening to calming music. Avoid activities that stimulate your mind, like scrolling on your phone or watching intense TV shows, right before bed.
Minimize blue light exposure
Blue light can trick your brain into thinking it’s still daytime, making it harder to fall asleep. Try turning off screens at least an hour before bed, or use blue light blocking glasses or screen filters if you need to use devices later in the evening.
Try CBD or CBN products
Hemp-derived cannabinoids like CBD are gaining popularity as wellness supplements that may help promote relaxation and emotional wellness, supporting your body’s ability to unwind before bed.*
Full spectrum CBD products that include CBN, a cannabinoid being studied for its role in sleep support, may also help promote healthy sleep cycles when used as part of your evening routine.*
Be sure to look for high-quality, third-party tested hemp products that fit your individual wellness goals.
Explore PEMF therapy
Pulsed electromagnetic field (PEMF) therapy is another tool that some people use to help ease feelings of tension and support relaxation.*
PEMF devices deliver low-frequency electromagnetic waves that may help encourage muscle relaxation and recovery, making them a great addition to your nighttime routine.*
Create a sleep-friendly environment
Set the stage for better sleep by making your bedroom as comfortable as possible. Keep the room cool, dark, and quiet. Consider using blackout curtains to block out bright light, a white noise machine to mask disruptive sounds, or a weighted blanket to help you feel more secure and relaxed.
The bottom line
At Sunmed, we believe better sleep starts with a better understanding of your body’s needs. We know how important deep sleep is for your overall wellness, and we’re here to support you every step of the way.
Our commitment to natural wellness and clean ingredients drives us to create high-quality, third-party tested hemp-derived products designed to fit into your lifestyle with confidence.
Whether you’re exploring CBD for relaxation, CBN for sleep support, or looking for simple, everyday wellness tips, we’re here to help you feel your best.
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
How Sleep Works - Sleep Phases and Stages | NHLBI, NIH