When we sleep, our body goes through REM and non-REM sleep phases. During REM sleep, the brain remains highly active, it works in the same way as during wakefulness, processing information received during the day. Slow-wave sleep is a time of complete relaxation. And if you sleep the recommended 7-9 hours a day, but still don’t get enough sleep, the reason is probably the lack of slow sleep, or rather, one of its components. Slow sleep is divided into the following stages: nap (transition from wakefulness to sleep) , light sleep, moderately deep sleep and deep sleep. And it is deep - the strongest and most important sleep for us. In this stage, the body relaxes, breathing becomes calmer, blood pressure drops, and the brain becomes less sensitive to external stimuli. In general, the body finally rests.

In general, during deep sleep:

energy is replenished;
cell regeneration occurs;
blood flow to the muscles increases, and they recover faster;
tissue and bone growth occurs;
strengthens the immune system.
Deep sleep is necessary for the restoration of brain tissue after wakefulness. In addition, during this phase, glucose metabolism is activated in the brain, which affects short-term and long-term memory and learning ability.
1. Follow the regime
Get up and go to bed at the same time every day, not only on weekdays, but also on weekends. Mode is very important for the proper functioning of our body.
2. Don't overheat
High temperatures reduce the amount of deep sleep, so keep your bedroom cool. Ventilate the room, make sure that the temperature does not rise above 22 degrees. Do not take a hot bath before bed and do not go to the bathhouse or sauna in the evenings.
3. Add physical activity
Just half an hour of exercise every day will help you sleep soundly. It is better not to exercise right before bedtime: plan a jog or a trip to the gym in the morning or afternoon.
4. Don't Drink Caffeinated Drinks at Night
Caffeine is found not only in coffee, but also in green tea or cola. Doctors advise drinking caffeinated drinks until 5 p.m., and then limiting yourself to water or soothing herbal teas.
5. Remove bright light from the bedroom
Even a watch with a bright backlight that is in your field of vision can affect the quality of your sleep. Remove all devices with indicator lights. Also try not to watch TV before going to bed, do not sit at the computer and do not check the phone: the blue light from the screens has a bad effect on sleep.