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Once you fall asleep, your body cycles through three non rapid eye movement (NREM) stages of sleep followed by one rapid eye movement (REM) stage. It usually takes between 90 and 120 minutes only the ones that are most relevant to avoid saturating memory pathways. Although this theory is still under investigation, evidence shows that people obtain a higher proportion of deep sleep after learning a new task, and show higher concentrations of slow waves in brain areas related to the task.

Kirsch, D. (2022, September 12). Stages and architecture of normal sleep. In S. M. Harding (Ed.). UpToDate., Retrieved March 1, 2023, from to vaccines and leave you more vulnerable to infection. During deep sleep, potentially harmful waste products are eliminated from the brain. As a result, disruptions to deep sleep may also drive advancement of neurological conditions such as Alzheimer’s Halson, S. L., & Juliff, L. E. (2017). Sleep, sport, and the brain. Progress in Brain Research, 234, 13–31.

American Academy of Sleep Medicine (AASM) AASM sets standards and promotes excellence in sleep medicine health care, education, and research. View Source Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., … Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591–592. Typically you descend into deep sleep within an hour of falling asleep, and experience progressively shorter periods of deep sleep as the night wears on. During this stage, automatic body functions like breathing and heart rate are also very slow and your muscles are relaxed. It can be difficult for someone to wake you up, and waking up out of deep sleep may make you feel mentally foggy for up to an hour. How Much Deep Sleep is Enough?

Change your diet: What you eat and drink before bedtime impacts your sleep. One small study found that people eating a diet high in saturated fats obtained less slow-wave sleepBecause deep sleep is part of the memory formation process, you may struggle to consolidate memories after nights without enough deep sleep. Even after one night of insufficient sleep you may experience difficulty learning or remembering information. Stage 3: Stage 3 sleep represents the deepest sleep of the sleep cycle, when brain waves are at their slowest in frequency and highest in amplitude. St-Onge, M. P., Roberts, A., Shechter, A., & Choudhury, A. R. (2016). Fiber and saturated fat are associated with sleep arousals and slow wave sleep. Journal of Clinical Sleep Medicine, 12(01), 19–24. Stage 2: In this stage of light sleep, your breathing and heart rate slow even more. Your temperature drops, and your muscles relax. Stage 2 sleep lasts longer in each cycle throughout the night. About half of your total sleep Ju, Y. S., Ooms, S. J., Sutphen, C., Macauley, S. L., Zangrilli, M. A., Jerome, G., Fagan, A. M., Mignot, E., Zempel, J. M., Claassen, J., & Holtzman, D. M. (2017). Slow wave sleep disruption increases cerebrospinal fluid amyloid-β levels. Brain: A Journal of Neurology, 140(8), 2104–2111.

Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflügers Archiv: European Journal of Physiology, 463(1), 121–137. Stage 1: This brief, drowsy stage marks the transition to sleep, when your breathing and heartbeat start to slow down. Measurements of the brain waves of sleepwalkers have found that many individuals continue to experience a certain proportion of slow waves — which are characteristic of deep sleep — during a sleepwalking episode. Adult sleepwalkers also display variances in slow-wave activity during the rest of the night. or memory center of the brain, experience much less slow wave sleep than people with an undamaged hippocampus. Experts propose that the memory signals sent by the hippocampus are a necessary trigger for creating the slow delta waves seen in deep sleep. Accordingly, problems with memory formation may represent a cause, rather than a consequence, of less deep sleep.The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. to cycle through all four stages, after which the cycle starts again. Adults typically have four to six cycles per night. In the first half of the night you spend more time in NREM sleep. However, as the night goes on, you spend more and more time in REM sleep. Plagiarism is never tolerated. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s)

Take a warm bath: Heating your body at least an hour before bedtime may help induce slow-wave sleep. The warmth from the bath draws heat to your hands and feet which then dissipates. The process allows you to cool down to a comfortable temperature for sleeping. We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners.To a certain extent, the body self-regulates deep sleep. For example, you might spend more time in deep sleep if you are recovering from a period of sleep deprivation. By contrast, people who nap frequently may experience less deep sleep, as part of their deep sleep needs have already been fulfilled during the day. As people age, they tend to have less deep sleep. Older adults usually get more stage 2 sleep instead. verifyErrors }}{{ message }}{{ /verifyErrors }}{{ National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source