What should I do to reach a "DEEP SLEEP"?

Answer 1

for the sake of better sleep:

1. Keep regular hours. The best way to ensure perfect nights is to stick to a regular schedule. If you sleep late one morning and rise before dawn the next, you can come down with a home-bound version of jet lag. To keep your biological clock in sync, get up at the same time, regardless of how much or how little you've slept.
Try to stick close to your usual sleep schedule on weekends and holidays as well as workdays. If you stay up late on Friday and Saturday nights and sleep-in the following mornings you may give yourself a case of "Sunday-night insomnia": You get to bed early to be bright eyed on Monday morning and try to sleep, but you can't. The harder you try, the more wakeful you feel. When travel or work throws of your routine, try to maintain some semblance of regularity. Eat your meals at the same times you normally do. Try to get some sleep during your usual bedtime hours. And return to your normal schedule as soon as you can.

2. Exercise regularly. Exercise enhances sleep by burning off the tensions that accumulate during the day, allowing both the body and mind to unwind. While the fit seem to sleep better and deeper than the flabby, you don't have to push to utter exhaustion. A 20 to 30 minute walk, jog, swim or bicycle ride at least three days a week--the minimum for cardiovascular benefits--should be your goal.
But don't wait too late in the day to exercise. In the evening, you should be concentrating on winding down rather than working up a sweat. And don't expect early-morning exercise to have any impact on the tensions that build up during the day. The ideal exercise time is late afternoon or early evening, when your workout can help you shift gears from daytime pressures to evening pleasures.
3. Cut down on stimulants. North Americans drink 400 million cups of coffee a day and get extra doses in tea, cola drinks (including diet colas) and chocolate. Some people seem sensitive to even small amounts; others build up a tolerance.
If you're a coffee lover, have your last cup of the day no later than six to eight hours before your bedtime. Its stimulating effects will peak for two to four hours later, although they'll linger for several hours more. Late-evening caffeine can make it harder for you to fall asleep, diminish deep sleep and increase nighttime awakening.

Caffeine isn't the only dietary sleep-robber. Tyrosine, a substance found in chocolate, Chianti and cheddar cheese can trigger heart palpitations in the night. Diet pills contain stimulants that can keep you awake. Other drugstore drug interactions can also disrupt you nights. If you're taking any prescription or over-the-counter drugs, ask your doctor whether they may affect your sleep.

4. Sleep on a good bed. A good night's sleep starts from the bottom up. You're less likely to get deep, solid, restful sleep on a bed that's too small, too soft, too hard or just plain too old. Unfortunately, we tend to get used to our old mattresses and box springs--just like a broken-down pair of old running shoes--and may not realize they've gradually been losing their comfort and support. If your bed is older than eight to ten years, use our on-line bed check to determine if it is ready for retirement. In selecting a new sleep set, follow Goldilocks' rule: Try a variety of mattresses and choose the one that feels just right for you.
5. Don't smoke. Nicotine is an even stronger stimulant than caffeine. According to several studies, heavy smokers take longer to fall asleep, awaken more often and spend less time in REM and deep NREM sleep. Because nicotine withdrawal can start two to three hours after their last puff, some smokers wake in the night craving a cigarette. When smokers break their nicotine habit, their sleep improves dramatically. In one study, two-pack-a-day smokers who quit cut the time they lay awake in bed by almost half.
6. Drink only in moderation. Alcohol is the oldest most popular sleep aid. Although a nightcap is a habit for many, liquor late in the evening may mean problems throughout the night. Even moderate drinking can suppress REM and deep NREM sleep and accelerate shifts between sleep stages. Too much alcohol with dinner can make it harder to fall asleep and too much at bedtime can make it harder to stay asleep. As the immediate effects of alcohol wear off, REM sleep-which alcohol suppresses-intrudes upon other sleep stages, depriving your body of deep rest. You end up sleeping in fragments and waking often in the early-morning hours.
7. Go for quality, not just quantity. Six hours of good, solid sleep can make you feel more rested than eight hours of light or disturbed sleep. Limiting the time you spend in bed to what you need and no more, deepens sleep; allowing yourself to doze on and off for many hours leads to lighter, more fragmented sleep. Don't feel that you have to log eight hours. If five hours are enough to recharge your battery, consider yourself lucky. You're not an insomniac, just a naturally short sleeper.
8. Set aside a worry or planning time early in the evening. If you lie in bed thinking of what you should have done during the day or have to do the next day, try to deal with such distractions before getting into bed. Make lists so you don't feel you have to keep reminding yourself of things to do. Write out anxieties or worries and possible solutions. If daytime distractions follow you into bed, tell yourself you'll deal with them during the next day's worry time.
9. Don't go to bed stuffed or starved. A big meal late at night forces your digestive system to work overtime. While you may feel drowsy initially, you'll probably toss and turn through the night. Avoid peanuts, beans, fruits or raw vegetables that can cause gas. And stay away from snacks (like pastries or potato chips) that are high in fat -- they take longer to digest.
But if you're dieting, don't go to bed hungry. A rumbling stomach, like any other physical discomfort, interferes with your ability to settle down and slumber through the night. Have a low-calorie snack, such as a banana or apple, before turning in.

10. Develop a sleep ritual. Before you can slide into sleep, you've got to leave behind the distractions of the waking world. Even very young children find it easier to make the transition into sleep if they repeat a few activities, such as saying prayers or reading a story, every night.
Your sleep ritual can be as simple or as elaborate as you choose. It might start with some gentle stretches to release knots of tension in your muscles or with a warm bath. Maybe you like to listen to some quiet music or curl up with a not-too-thrilling book. Whatever you choose, be sure to do the some things every evening until they become cues for your body to settle down for the night.

Answer 2

Oh give me a break, the answers on here are so bogus sometimes it makes me ill. I know about sleep and am a dream analyst.
Ok, so you want to reach "REM sleep" or do you want a "hard" sleep, either way the best thing to do is visit your nearest CD dealer, Boarders Books is a great source. Purchase a CD of "restful sleep" or "Deep sleep" and play it on a CD player on "continuous" play throughout the night. It is a wonder how much better you feel in the morning! If you have special issues that are troubling you can seek out a CD for that particular area. There are many Cd's availalble, the self-confidence one works wonders too. I have several different ones, I have one of only Whale songs that "sing" to me all night long, trippy and soooo restful, so soothing to the mind. Even if really stressed they put you to sleep easily. Do not ever NEVER use while driving a car!
They usually run about $10-$15 each but are SO worth a good nights sleep no matter what, where or when!

Answer 3

First of all quit eating a heavy meal at night. Eat your heaviest meal at lunch time. Try not to eat later than 6 pm. Take a long walk. this will awaken every nerve and then allow it to relax so the whole body will go to sleep. Take a warm bath with soft music playing and candlelight's. I have some music to sleep by - lullabyes. lol. I spray my pillow with lavender and vanilla pillow mist. I press the chest bone in the center (You'll find it because it is tender) while I press my other hand like I'm thinking on the bridge of my nose between my two eyes. Breathe deeply 3-5 times and count to 10 and by then I'm asleep. 5-6 hours of deep sleep is better than 8 hours of restless sleep.

Answer 4

Get some 25 decibel protection earplugs at your local hardware store.

Then block out all light or even the least little cracks of light in your bedroom.

Put on some very very softly playing ambient sounds.

Then take a well stuffed feather pillow and strap it to your face so that it covers you nose and mouth without any chance of falling off in the night.

THen just lie down and wait for the magic.

Oh!!! Be sure to wear something very formal too.

HAHAHAHAHAHA!!!!!!!

THe earplugs and the suggestions about totally blocking light out of the room may actually help with real sleep. Make sure to get soft pliable earplugs. Some of the ordinary yellow foam kind can hurt your ears when you are trying to sleep.

Hey, super know everything person there. Didn't I tell her to play some ambient sounds. Wow!!! Buy a CD? you must be the world's leading expert on deep sleep.

HAHAHAHA!!!

By the way, I can tell you as a scientific fact and even from personal experience that the blocking out all light idea actually works as well as do the earplugs.

All obstacles to sleep are perceptions of unrest or potential unrest in the mind. If you are stressed out about something and lie in bed fretting then you will not sleep. If you have a neighbor whose dog barks at night, even if the dog is not presently barking, lying in bed thinking about the fact that the dog might bark just as you are falling asleep can keep you awake.

The deal with the earplugs and the darkness works because it not only keeps out distractions, but it creates in the mind a feeling of certainty that you have controlled your own circumstance, that you have effectively shut out any possible distractions.

Obviously if noise is not an issue and you can lie there listening to ambient music then that is certainly very effective, but the fact that the person is having trouble sleeping suggests to me that "noise" whether actual noise or some kind of disturbance in the mind is an issue.

The earplugs, blocking out of the light, listening to ambient sounds, etc. etc. etc. are all a manipulation of one's physical setting to help foster an impression of peace in the mind that will encourage a very deep sleep.

Bogus that, you goof!!!

Answer 5

I eat a high carb meal like a p\b and j sandwich with milk of course and have a hot shower after then put some earplugs in then I put my visors on which is found at WAL-MART and the earplugs then I shut my phone off turn my fan on next thing I know its 8 hours later.also I take a UNISOM but only in extreme cases my wife used to give me a Vigadin.

Answer 6

Take 28 Haldols, 16 Ativans and 6 Effexors and wash it down with 151.

Nighty, night.

Answer 7

first of all plz search for the reasons , anxiety and depression may cause insomnia and non refreshing sleep . try to get rid of them first and then u 'll have a deep sleep . and something u should know is : dont try to sleep with barbiturates , they will cause dependency . the tolerance will occur soon and u 'll have to increase the dosage .

Answer 8

Take a warm bath, listen to pachabel cannon at night, turn on fans, or background noise, and close eyes. Now, think about all the wonderful experiences you''ve had in your life. Night, night. If you are still awake , varlerian root does wonders.

Answer 9

I take seroquel for my psychosis and it really helps me reach a very deep sleep.

Answer 10

stay up for a day or two and then you will be in a deep sleep been there done that i was sleep for a day

Answer 11

Dig a hole 20 feet down and then fall asleep in it. Now that is a DEEP SLEEP.