Your Complete Guide to Deep Sleep: How to Experience Truly Restorative Rest
There’s no better feeling than waking up after a night of deep sleep.
But after a restless night, you can wake up feeling pretty awful.
For the entire day.
While busy schedules (or busy minds) often prevent us from getting quality rest, restorative sleep is a foundational component of health. This essential restorative function supports nearly every system in the body – mental, physical, and emotional.
More information from experts and studies continues to surface in the health and wellness world, confirming the critical need for deep, uninterrupted sleep.
The good news is there are many ways to promote better sleep throughout the day and in the hours before you curl up in bed. This guide is our tried-and-true collection of the best sleep tips, habits, and practices. We’re giving you the scoop on the best sleep hygiene to prep you for a good night’s rest.
The Importance of Deep Sleep
Most of us know sleep is important. But do we really know the far-reaching benefits of deep sleep for our bodies, minds, and skin?
Many restorative functions happen during sleep to help regulate your body. Research shows that deep sleep can support:1
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Heart health
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Respiratory health
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Alertness
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Mood
And an even more intriguing fact: your brain has a drainage system that removes toxins while you sleep!2
As a holistic skincare company, we’d be remiss not to mention that a lack of deep sleep is also detrimental to your skin. (We’ve all seen how our skin looks after a sleepless night…) Proper sleep supports the foundational aspects of skin health to ward off:
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Dark or puffy under eyes
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A damaged skin barrier
Studies continue to show that deep sleep is truly life-supportive – just as critical as eating and breathing. We simply would not survive without it. With that in mind, let’s explore some of the best ways to support the best sleep of your life.
Be Mindful of Light Exposure
Natural and synthetic light play huge roles in your sleep quality. Without proper light hygiene, deep sleep is a pipe dream. Studies show that even a tiny bit of light exposure during sleep can negatively impact your health.3 Here are our top sleep tips for good light hygiene.
Support Your Circadian Rhythms
Your body is intrinsically designed to follow light signals from the sun. It produces specific hormones and other biological responses when natural light hits your eyes – especially at sunrise or sunset. It also exposes you to higher volumes of restorative red light wavelengths that benefit your skin!
Getting outside at these times every day supports the healthy rise and fall of hormones. And since hormones play a role in sleep, your chances for deep sleep increase.
→ Wake up with the sun and make it outside for sunset every chance you can!
*Tip: Getting sunlight through a window inside isn’t the same as getting it outside. Step outside so your body is exposed to the sun, and avoid sunglasses too so your eyes are exposed. Though it may seem counter-intuitive, eye exposure is part of how your body receives important signals from the sun (Though of course, avoid looking directly at the sun!).
Reduce Blue Light
In general, blue light is beneficial. The blue light waves in natural sunlight are balanced with their counterparts like red light. But, most synthetic lights contain unbalanced ratios of blue light.
High levels of blue light suppress melatonin production and encourage a more “alert” state in your body. So, too much blue light from your devices (especially before bed) can be detrimental to your sleep quality.
Excess blue light is also linked to skin concerns like:4
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Cell and tissue death
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Skin barrier damage
Here are other ways to reduce blue light exposure for deeper sleep:
→ Wear blue light-blocking glasses when using your computer and 2-3 hours before sleep.
→ Download apps that reduce blue light on your devices.
Several apps regulate the amount of blue light in your devices. Some even mimic the sun’s patterns.
→ Program a red light setting on your phone and use it at night.
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This step-by-step guide shows you how to do it on an iPhone.
→ Invest in light bulbs that mimic the sun’s natural light more closely.
*Tip: Look for a flicker-free bulb – flicker lights strain your eyes and can cause headaches.
→If you (or your children) need a nightlight, try a red light nightlight instead.
Opt for a Sleep Mask or Blackout Curtains
Research shows even small amounts of light in your sleeping space can prevent deep sleep and lead to health concerns.4,5,6 Sleeping with a blackout mask or hanging blackout curtains in your room keeps things nice and dark.
Try Red Light Therapy for Deep Sleep
Red light therapy is a relaxing way to wind down. Many people report deeper, more restorative sleep when they use a red light device before bed. (Our founder Bethany uses a red light to fall back to sleep in the middle of the night!)
Everything matters when trying to achieve deep sleep, from our fundamental need for natural morning light to how we limit our exposure to synthetic lights.
Next, let’s look at what and how you fuel your body.
Adopt Intuitive + Ancestral Eating Habits for Deep Sleep
Most of us know eating has a direct impact on health. But you might not realize that your eating habits also affect your sleep. Our ancestors ate intuitively, but in today’s world, eating is rushed. Sadly, convenience is often the driving factor at mealtime. And our rushed lifestyle and eating habits contribute to sleep issues. It’s time to return to the basics.
These are the best ways to practice mindful and intuitive eating to maximize deep sleep.
Eat With the Sun (Circadian Fasting)
Remember circadian rhythms? Our bodies are designed to live in unison with the sun’s patterns, even in how we approach food. Following ancestral wisdom, we can adopt a simple eating pattern called circadian fasting. Here’s how it works:
→ You only eat when the sun is up.
It’s such an easy sleep tip because, for most, it only affects dinner time. Eating dinner earlier supports deep sleep, giving your body enough time to digest before bedtime. In turn, your body can divert energy to other restorative/healing tasks at night.
Focus on Hydration
Hydration is a cornerstone of health. Our bodies are mostly made of water, so it makes sense! Staying adequately hydrated throughout the day helps to:
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Support your body’s lymphatic system and circulation
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Create plump, healthy skin
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Cleanse tissues and blood
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Improve digestion
But be mindful not to drink too close to bedtime to avoid late-night bathroom breaks.
*Tip: Add in gel water foods for an extra hydration boost.
Fill Up on Protein + Balanced Meals During the Day
Nutrition is a simple yet profound way to support deep sleep. Every choice you make throughout the day either supports or depletes the restorative sleep your body craves. Food is no exception.
Blood sugar spikes are a common culprit for disrupting sleep, and a balanced diet is your first line of defense. Balanced blood sugar helps support deep sleep through the night.
→ Focus on animal protein paired with healthy fats, carbs, and fiber. This will keep you satiated, your blood sugar stable, and support deep sleep.
→ Try to minimize sweet treats, processed foods, alcohol, and carbs – especially around bedtime. These are all known to spike blood sugar.
Beyond your food choices, let’s look at some other ways to support your sleep through simple daytime habits.
Consider Daytime Habits To Support Deep Sleep
Are you sensing a theme? ;)
Similar to light hygiene and diet, what you do during the day matters for deep sleep much more than you might think. A rejuvenating night of rest isn’t just a result of a solid bedtime routine or cozy sheets (though those certainly help ;)). Here are some of the best ways to support deep sleep long before your bedtime routine.
Get in a Good Workout (or Full-Body Movement)
Physical exhaustion creates the hormone adenosine, which supports sleep at night. Adenosine builds up throughout the day and creates “sleep pressure” in your body, making it easier to get deep sleep at night.7 Moving your body in any capacity is beneficial, but a solid workout will benefit you even more.
Avoid Naps
As tempting as it can be, try to avoid naps. If you really need to rest, it’s best to keep it short: 15-20 minutes max! Napping decreases the adenosine you’ve built up throughout the day, which you’ll want to “save” for bedtime.7
Minimize Caffeine, Especially Later in the Day
While we can’t get enough of our coffee skincare, consuming too much caffeine internally can disrupt sleep. It also blocks the adenosine receptors, making sleep more challenging. Try to avoid drinking caffeine by 3 PM at the latest.
Stress Management
Beyond the “wandering mind” you might experience at bedtime, stress also spikes cortisol levels. Cortisol is a hormone that makes you feel alert – useful during the day, but not exactly what you’re going for at bedtime.8
These habits will go a long way toward improving your sleep hygiene. But it’s also important not to overlook your actual sleep environment.
Create a Welcoming Sleep Environment
Ever woken up in a hotel or an Airbnb and thought, “WOW, that was the best sleep I’ve had in a while!”? Chances are it probably had something to do with the luxurious linen sheets, cranking down the AC since you weren’t footing the bill, or the built-in blackout curtains.
In short, the environment felt welcoming and encouraged deeper relaxation – and, with it, deeper sleep. Here are the best ways to set up your environment for deep sleep.
Sleep Cool (60-67 Degrees)
Sure, it’s not always fun to pay the bill for lower temperatures – especially in the summer. However, the wide-reaching benefits of a cold sleep environment are well worth the investment if you can swing it. Your body naturally cools down at night, so sleeping in a cooler environment further supports deep sleep.
*Tip: Choose breathable cotton, linen, or tencel sheets. You don’t want to wake up overheated in the middle of the night.
Invest in Toxin-Free, Natural Bedding
The reality is, that we spend 7-8 hours a night in bed. Non-toxic bedding is an important investment in your health. Since your body is already doing hard work detoxing at night, minimizing any toxic exposures from your bedding materials is well worth your time and money.
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Sheets and covers/comforters/quilts made with natural fibers like cotton or linen (organic is even better if possible!)
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Silk pillowcases or a silk bonnet
Put a Grounding Mat on Your Mattress
The earth contains negative ions that balance our bodies and counteract the positive ions all our technological devices flood us with. Balancing your body through a grounding mat (the next best thing to grounding outside) is a great way to support deep sleep and lower inflammation.
Make Your Bedroom Free From Electronics
Electronics create a distraction from sleep and emit stimulating blue light. They also emit harmful EMFs that can disrupt deep sleep. Plus, leaving your phone (and other electronics) outside your room at night creates a mini sanctuary. Being free from contact with the outside world supports relaxation and a mindful place to retreat – ultimately leading to better sleep.
*Tip: If you need your phone in your room for any reason, you can just turn the phone on airplane mode and unplug your wifi.
Only Use Your Bedroom for Sleeping
On a similar note, many experts recommend this sleep tip: don’t use your bedroom for anything other than sleep. Over time, this sleep hygiene habit trains your brain to automatically start winding down when you enter your bedroom at night. Many people report deeper and more restorative sleep with this simple and totally free habit.
Turn on Relaxing or Rhythmic Noise
Urban living and modern civilizations create a lot of noise that can be a major roadblock to undisturbed sleep. Studies show that white noise can help support deep sleep by creating a peaceful environment free from distracting noises.9
Our holistic esthetician Courtney swears by green noise or calming nature sounds – test out the different varieties and see what works best for you.
Believe it or not, your sleep environment can be a huge factor in whether you experience deep sleep. So do yourself a favor and create the bedroom of your dreams! You deserve it.
Form a Bedtime Routine You Look Forward to
Humans are cyclical beings. We crave routine, even in the smallest ways. To prepare for a good night’s rest, you should have a bedtime routine that helps you gently wind down, activates your parasympathetic nervous system response, and settles you in for deep sleep.
These are our must-have items and practices for a restorative bedtime routine.
Start With Your Skincare
We all know the feeling of being too wiped for your nightly skincare routine. Make it the first item on your list so you don’t run out of steam. :) Your skin will thank you!
Wellness Tools and/or a Facial Massage
We love a bedtime routine that carves out time for wellness tools and a good facial massage! Many holistic wellness tools use rhythmic patterns that naturally activate your parasympathetic response, like:
Facial massage creates a sense of calmness from within to support deep sleep. Not to mention the skin benefits and lymphatic support you’ll gain from daily use!
Hot Bath + Epsom Salt
A hot bath is a wonderful way to slow down, be mindful, and soak in a few moments for yourself – literally! Add bath salts with magnesium and ancient minerals for a gentle detox.
A Mug of Warm Tea or Bone Broth
A warm drink (but not too close to bedtime) can help you relax and nourish your body after a long day. Bone broth has specific benefits for gut and skin health, too.
Magnesium Intake
Magnesium is a mineral and nutrient that almost everyone is deficient in. Some even say it should be considered a public health crisis.10 Although magnesium is most well-known for its sleep benefits, it also contributes to hundreds of bodily processes. But, getting enough magnesium through diet alone is challenging. Here are some ideas to make it easier.
→ Make a magnesium bedtime drink or take a magnesium supplement.
→ A topical magnesium spray is another excellent addition to your nightly routine to support deep sleep.
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Primally Pure Magnesium Sleep Spray is uniquely formulated to support deep sleep. It contains meticulously sourced magnesium brine and a calming blend of essential oils. Trust us on this – you want this in your nighttime routine ;)
Meditation
Meditation is an easy way to quiet your mind, prepare your body for sleep, and get to sleep more quickly. This practice activates your parasympathetic response, priming you for better sleep.
→ Check out this meditation from our Holistic Esthetician Courtney.
→ You can also download meditation apps that specifically focus on deep sleep.
*Tip: Habit stack with other relaxing practices.
Light a Candle or Infuse Essential Oil Blends
There’s nothing quite like the ambiance of a candlelit glow. But be sure you choose a non-toxic candle. Many candles are made with endocrine-disrupting chemicals and petroleum-based ingredients. Primally Pure candles are crafted with a unique blend of coconut oil, beeswax, and pure essential oils so you can enjoy your gentle ambiance toxin-free.
You can also diffuse a Primally Pure essential oil blend to fill your space with the benefits of aromatherapy. Essential oils, like lavender and cedarwood, promote relaxation and deep sleep – perfect for winding down at the end of the day.
Read Instead of Watching TV
Reading a book instead of sitting in front of a screen settles your body and mind into a more relaxed state that supports deep sleep. Learn something new or lose yourself in a captivating story.
*Tip: If you’re not a fan of reading, spend a few minutes journaling or writing a daily gratitude list.
Set a Consistent Bedtime With 7-9hrs of Sleep
The consistency of our bedtime routine and the time itself make a huge difference in supporting deep sleep. Your body will become accustomed to the patterns you create, making winding down effortless over time!
Use Mouth Tape
Sleeping with mouth tape can give you that rejuvenating sleep you’re craving. Our bodies are designed to breathe through our noses, but today, many people breathe through their mouths. There are many complex reasons for this, but studies show that nose-breathers report more restorative and deep sleep.11
While you don’t have to do all these practices every night, try to stick with your routine as much as possible. Consistency is key to training your mind and body to wind down for deep sleep.
Optimize Your Sleep, Optimize Your Life
Sleep, like health, comprises many choices you make throughout the day, plus the environment you create. This is good news because it means you have more control over the quality of your sleep than you might realize!
Implement these sleep tips to the best of your ability and see how your sleep – and your life – changes. Deep sleep is the cornerstone of life well-lived – it supports vibrant health in the mind, body, and, of course, skin. ;)
Sweet Dreams!
XO
Sources:
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National Heart, Lung, and Blood Institute | How Sleep Works: Why Is Sleep Important?
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NIH News in Health | Good Sleep for Good Health: Get the Rest You Need
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National Library of Medicine | Blue Light Protection, Part I-Effects of Blue Light on the Skin
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Cambridge University Press | Dark Matters: Effects of Light at Night on Metabolism
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National Library of Medicine | Effect of Improved Nasal Breathing on Obstructive Sleep Apnea
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