1. How to quickly enter deep sleep

(1) Taking a walk in the morning light will shorten the sleep cycle and make it easier for you to fall asleep after going to bed at night. Because sunlight exposure causes the pineal gland in the brain to secrete melanin earlier, strong artificial light also has the same effect. On the contrary, if you find that you fall asleep too early at night, try getting more sunlight in the afternoon or evening. This prolongs your sleep cycle and delays the time you fall asleep.

(2) Exercise can shorten your sleep cycle. If you are a nocturnal person, your mind usually becomes active after midnight. However, after a long day of cycling, your sleep cycle will be shortened. If you go to bed earlier at night, you will sleep more soundly and wake up earlier the next day.

(3) Properly raising body temperature at night will be beneficial to sleep. This effect can be achieved by taking a sauna or hot bath for at least 15 minutes.

(4) You should not sleep for more than one hour during the day, nor should you sleep after four o'clock in the afternoon, otherwise you will not feel sleepy at night.

(5) Various foods and beverages containing caffeine, such as chocolate, coffee, tea, etc., are best avoided after dinner because caffeine can excite the brain and cause insomnia.

2. The definition of deep sleep

1. Deep sleep is a part of sleep, accounting for only 25% of the entire sleep time. Deep sleep is also called "golden sleep" . A person's nightly sleep is generally divided into 5 to 6 recurring cycles, with each sleep cycle lasting approximately 60 to 90 minutes. According to changes in brain waves, myoelectric waves and eye movements during sleep, the sleep cycle consists of non-rapid eye movement cycles and rapid eye movement cycles.

2. Non-rapid eye movement sleep is divided into four stages: light sleep, light sleep, middle sleep and deep sleep. Then it enters the rapid eye movement sleep stage, which is regarded as the end of a sleep cycle, and then Continue to start the next sleep cycle.

3. Research shows that the light sleep period and the light sleep period, which account for about 55% of the entire sleep time, have little effect on relieving fatigue, while only the middle sleep period, deep sleep period and deep sleep period into the deep sleep state. Only the rapid eye movement sleep period has a greater effect on relieving fatigue. Because in deep sleep, cerebral cortex cells are fully rested, which plays a vital role in eliminating fatigue, restoring energy, and immunity and disease resistance.

4. However, this kind of deep sleep only accounts for 25% of the entire sleep time. Therefore, when evaluating the quality of sleep, we should not just look at the time, but more importantly, the quality. Improving sleep quality ultimately depends on the length of deep sleep.

5. In terms of sleep science, "deep sleep" is the deep rest in which the brain does not perform activity after you fall asleep. During the night you sleep, you first enter light sleep and then naturally enter deep sleep, and then again. It’s light sleep and then deep sleep, alternating back and forth until I wake up. Deep sleep is also called "golden sleep", which is commonly known as "golden sleep" and "gold-like sleep".

Extended information:

Sleep-related daytime functional impairment includes:

①Fatigue or general discomfort;

②Attention, Decreased ability to maintain attention or memory;

③ Decreased study, work and/or social abilities;

④ Mood swings or irritability;

⑤ Day

⑥Reduced interest and energy;

⑦Increased tendency to make mistakes while working or driving;

⑧Nervousness, headache, dizziness, or Other physical symptoms related to sleep loss;

⑨Excessive concern about sleep.

Reference: Deep Sleep Baidu Encyclopedia