Deep sleep, characterized by delta brain waves and also known as slow-wave sleep (SWS) or non-rapid eye movement (NREM) stage 3 sleep, plays a crucial role in physical and cognitive restoration, memory consolidation, and emotional regulation.
As we age, our sleep patterns often undergo significant changes, with one of the most notable alterations being the reduction in deep sleep duration. Hormonal changes are among the primary factors contributing to the disruption of deep sleep cycles in older individuals.
This article will explore the nature of deep sleep, its importance for overall health, and how aging and hormonal changes can disrupt deep sleep cycles. Additionally, we will discuss how smartwatches can monitor deep sleep and provide a list of top 10 remedies to enhance deep sleep and improve overall sleep quality.
Understanding Brain Waves and Sleep Stages
The sleep cycle consists of several stages, each characterized by specific brain wave patterns. As we progress through the sleep stages, our brains exhibit different brain wave patterns leading up to deep sleep.
Alpha and Theta Waves: Transition to Sleep
Alpha waves (8-12 Hz): These brain waves are dominant during relaxed wakefulness and mark the transition between wakefulness and the early stages of sleep.
Theta waves (4-7 Hz): These brain waves occur during the lighter stages of NREM sleep, specifically NREM stage 1 and 2 sleep, and are associated with decreased overall brain activity. 1
Delta Waves: Deep Sleep
Deep sleep, or slow-wave sleep (SWS), is characterized by delta brain waves with a frequency range of 0.5-3 Hz. 1 During this stage, several important restorative processes occur:
- Muscle and tissue repair: The body repairs damaged tissues and promotes muscle growth, essential for overall health and well-being.
- Growth hormone release: The pituitary gland releases growth hormone, which supports growth, cell reproduction, and cell regeneration.
- Immune system strengthening: Deep sleep helps boost the immune system, allowing the body to better fight infections and maintain overall health.
- Toxin and waste product clearance: The brain's glymphatic system clears away toxins and waste products during deep sleep, allowing for optimal cognitive function upon waking.2
Understanding the Importance of Deep Sleep in the Sleep Cycle
The sleep cycle consists of multiple NREM sleep stages, followed by rapid eye movement (REM) sleep. The sleep cycle typically lasts about 90-120 minutes and repeats throughout the night. Deep sleep (SWS) predominantly occurs during the first half of the night, with each subsequent sleep cycle containing less deep sleep and more REM sleep.
As we progress through the night, the duration of deep sleep decreases while REM sleep increases. This cyclical nature of deep sleep within the sleep cycle is crucial for maintaining a balance between restorative processes and cognitive functions, such as memory consolidation and emotional regulation. 3
Monitoring Deep Sleep with Smartwatches
Smartwatches, such as the Apple Watch and Garmin devices, have become increasingly popular for their ability to track various health metrics, including sleep patterns. These devices use built-in sensors to monitor your movements and heart rate, allowing them to provide insights into your sleep stages, including the duration of deep sleep.
By regularly wearing a smartwatch to bed, you can gain valuable insights into your sleep patterns and analyze the amount of deep sleep you're getting each night. Most smartwatches come with accompanying apps that display sleep data in an easy-to-understand format, providing a comprehensive view of your sleep quality. If you notice that your deep sleep duration is lower than recommended, you can try implementing the natural remedies and lifestyle changes discussed in this article to improve your sleep quality.
Deep Sleep Recommendations By Age Group
While deep sleep accounts for approximately 20 - 25% of total sleep duration in adults, this percentage may be higher in children and decreases as we age. The following chart outlines the approximate deep sleep duration recommended for different age groups:
| Age Group | Deep Sleep Duration |
|---|---|
| Newborns (0 - 3 months) | 3.5 - 4.25 hours |
| Infants (4 - 11 months) | 3 -3.75 hours |
| Toddlers (1 - 2 years) | 2.75 -3.5 hours |
| Preschoolers (3 - 5 years) | 2.5 -3.25 hours |
| School-aged children (6 - 13 years) | 2.25 -2.75 hours |
| Teenagers (14 - 17 years) | 2 -2.5 hours |
| Young adults (18 - 25 years) | 1.75 - 2.25 hours |
| Adults (26 - 64 years) | 1.75 - 2.25 hours |
| Older adults (65+ years) | 1.75 - 2 hours |
These recommendations are based on the assumption that deep sleep accounts for 20-25% of total sleep duration, as suggested by the National Sleep Foundation.4 It is essential to note that individual sleep requirements may vary, and factors such as lifestyle, stress, and health conditions can influence the amount of deep sleep needed.
The Impact of Hormonal Changes on Deep Sleep Cycles with Aging
The disruption of deep sleep cycles with aging is a common phenomenon that affects many individuals. As we grow older, the structure of our sleep patterns undergoes changes, leading to a decrease in the duration of deep sleep. Several factors contribute to this change, including four hormonal changes which significantly impact our sleep quality.
1. One hormone that affects our sleep patterns is melatonin, which regulates our circadian rhythm. As we age, melatonin production decreases, leading to difficulty falling and staying asleep. This decrease in melatonin production can also reduce deep sleep duration in older adults.
2. Growth hormone is another hormone that plays a crucial role in our sleep patterns. It promotes tissue repair, muscle growth, and overall rejuvenation. However, as we age, the production of growth hormones decreases, leading to a decline in deep sleep duration.
3. Cortisol, commonly known as the stress hormone, also affects our sleep quality. As we age, cortisol production becomes dysregulated, leading to higher cortisol levels at night. This can result in difficulty falling and staying asleep, leading to a decrease in deep sleep duration.
4. Lastly, sex hormones, such as estrogen and testosterone, also significantly impact our sleep patterns. As we age, the levels of these hormones decrease, leading to changes in our sleep structure. For instance, women going through menopause often experience disruptions in their sleep patterns due to a decrease in estrogen levels.
Top 10 Remedies to Boost Deep Sleep
To help improve deep sleep and overall sleep quality, consider incorporating some of these top 10 natural remedies and supplements into your daily routine. Each remedy has been shown to positively impact deep sleep duration and quality, providing a restful night's sleep for better health and well-being.
1. Melatonin
Melatonin is a hormone the pineal gland produces that regulates the sleep-wake cycle. Supplementing with melatonin can help improve sleep quality and increase the duration of delta-wave sleep. The recommended dosage for melatonin varies from 0.5 mg to 5 mg, taken 30 minutes to 2 hours before bedtime. 5
2. Magnesium
Magnesium is a vital mineral involved in numerous biochemical processes, including those that support relaxation and sleep. Magnesium supplements may improve sleep quality, particularly in individuals with insomnia or magnesium deficiency.
A commonly recommended dosage for magnesium is 200-400 mg, taken 1-2 hours before bedtime. 6
3. L-Theanine
L-Theanine is an amino acid in tea leaves that promotes relaxation and stress reduction. Supplementing with L-theanine may help improve sleep quality and increase the duration of deep sleep. The recommended dosage for L-theanine is 100-200 mg, taken 30 minutes to 1 hour before bedtime. 7
4. Glycine
Glycine is an amino acid that acts as a neurotransmitter, playing a role in regulating sleep. Supplementing with glycine can improve sleep quality and increase deep sleep duration. The recommended dosage for glycine is 3 grams, taken 30 minutes to 1 hour before bedtime. 8
5. GABA (Gamma-Aminobutyric Acid)
GABA is an inhibitory neurotransmitter that is crucial in promoting relaxation and reducing neuronal excitability. Supplementing with GABA may help enhance sleep quality and increase the duration of delta-wave sleep. The recommended dosage for GABA is 100-200 mg, taken 30 minutes to 1 hour before bedtime. 9
6. Valerian Root
Valerian root is an herbal supplement that promotes relaxation and improves sleep quality. Some studies suggest that valerian root may help increase the duration of deep sleep. The recommended dosage for valerian root is 300-600 mg, taken 30 minutes to 2 hours before bedtime. 10
7. 5-HTP (5-Hydroxytryptophan)
5-HTP is a precursor to serotonin, a neurotransmitter that regulating mood and sleep. Supplementing with 5-HTP may help improve sleep quality by increasing serotonin levels, which can subsequently increase melatonin production. The recommended dosage for 5-HTP is 100-300 mg, taken 30 minutes to 1 hour before bedtime. 11
8. Lavender
Lavender is an herb known for its calming properties. Some studies suggest that the scent of lavender oil may help improve sleep quality and increase the duration of deep sleep. The recommended dosage for lavender essential oil is 2-4 drops, added to a diffuser or applied topically to pulse points before bedtime. 12
9. Tryptophan
Tryptophan is an essential amino acid that serves as a precursor to serotonin and melatonin, which are involved in regulating sleep. Supplementing with tryptophan may help improve sleep quality by increasing serotonin and melatonin levels. The recommended dosage for tryptophan is 500-1000 mg, taken 30 minutes to 1 hour before bedtime. 13
10. Chamomile
Chamomile is an herb traditionally used to promote relaxation and improve sleep quality. Some studies suggest that chamomile may help increase the duration of deep sleep. The recommended dosage for chamomile is 200-400 mg of chamomile extract, taken 30 minutes to 1 hour before bedtime, or 1-2 cups of chamomile tea. 14
Conclusion
Incorporating these natural remedies and supplements into your daily routine can help enhance deep sleep and optimize restorative processes. By understanding the importance of delta brain waves, the role of deep sleep in overall health, and the changes that occur with aging, individuals can make informed decisions about their sleep habits and adopt strategies to improve sleep quality.
Consult a healthcare professional before starting any supplementation, as individual needs and tolerances may vary. Prioritizing deep sleep is essential for maintaining overall health and well-being.
Let us know what natural remedies or supplements you've found helpful for deep sleep! Submit your remedy!
Citations:
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- Mander BA, Winer JR, Walker MP. Sleep and Human Aging. Neuron. 2017 Apr 5;94(1):19-36.
- Dykstra, A. (2021, May 24). Stages of Sleep. Sleep Foundation. https://www.sleepfoundation.org/stages-of-sleep.
- Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Adams Hillard, P. J. (2015). National Sleep Foundation's updated sleep duration recommendations: Final report. Sleep Health, 1(4), 233-243.
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- Rondanelli, M., Opizzi, A., Monteferrario, F., Antoniello, N., Manni, R., & Klersy, C. (2011). The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. Journal of the American Geriatrics Society, 59(1), 82-90.
- Mocking, R. J., Harmsen, I., Assies, J., Koeter, M. W., Ruhé, H. G., & Schene, A. H. (2016). Meta-analysis and meta-regression of omega-3 polyunsaturated fatty acid supplementation for major depressive disorder. Translational Psychiatry, 6(3), e756.
- Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161-1169.
- Lichstein, K. L., Riedel, B. W., & Lester, K. W. (1994). L-tryptophan treatment of insomnia: A controlled evaluation. Journal of Clinical Psychology, 50(2), 205-212.
- Gottesmann, C. (2002). GABA mechanisms and sleep. Neuroscience, 111(2), 231-239.
- Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Biological Psychology, 74(1), 39-45.
- Weeks, B. S. (2009). Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian™. Medical Science Monitor, 15(11), RA256-RA262.
- Carnevale, G., Di Viesti, V., Zavatti, M., & Zanoli, P. (2011). Anxiolytic-like effect of Griffonia simplicifolia Baill. seed extract in rats. Phytomedicine, 18(10), 848-851.
- Wheatley, D. (2005). Medicinal plants for insomnia: A review of their pharmacology, efficacy, and tolerability. Journal of Psychopharmacology, 19(4), 414-421.
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![Age variations of melatonin levels. The hormone secretion increases in early childhood. In adolescent there is a decrease of the hormone concentration. The levels continued to decline gradually during middle age. In old population the levels of melatonin in serum are very low. (Modified from [88]).](https://www.researchgate.net/profile/Theodoros-Grivas-2/publication/6414433/figure/fig5/AS:280125976399909@1443798645964/Age-variations-of-melatonin-levels-The-hormone-secretion-increases-in-early-childhood.png)
