How to Increase Deep Sleep

Hi all, I am really struggling to get more deep sleep. I am usually in bed for around 8 hours, and am not awake much throughout the night. I just can not seem to get into deep sleep. I monitor sleep using an Oura Ring, and my deep sleep is usually anywhere from 0-30 minutes a night. I feel sleepy and weak after lunch everyday. Even if I take Sleep Mode, my deep sleep is no good. I take all of the important normal vitamins/supplements, and towards night I take Magnesium, GABA, 5-HTP, L-Theanine but nothing seems to get me that deep sleep. I also use the Sleep Induction Mat, my room is blacked out, and I also use TrueDark Twilight glasses before bed. From this info, is there anything I could be doing wrong? Caffeine is cut out by noon and I am typically in bed from 9pm-5am. Any other suggestions would be greatly appreciated. Thank you!


  • Thank you for replying, I eat dinner about 6pm and go to bed at 9pm. I do not believe I eat loads of protein or carbs in the evening, probably 30g Protein and 25g Carbs and lots of fat with dinner. The volume of dinner is probably somewhat large because I eat lots of vegetables with my dinner. My lunch is very little to no carb, and lots of fat as well. Breakfast is BPC. Not sure what could be throwing it off, but maybe try eating dinner a tad earlier?

  • Sounds like you're already doing a whole lot right!
    Stress level could be an issue?
    Making sure you're getting into parasympathetic mode more -- restorative (as opposed to active) yoga works well for this...

  • I'm watching ASMR before sleep, mostly in Polish couse they've got a lot of shhhhh and other strange sounds in their language. I fall asleep after about 5 minutes

  • I have had similar issues (although I haven't tried the True Dark glasses yet) but I used a weighted blanket for the first time last night. What a game changer! I usually have very little deep sleep, but I slept much better last night. I felt rested for the first time this morning in months. Might be something to try? I ordered mine online from Density Blankets. Took about a month to ship, and was about $300, but I think it will be worth it!

  • Same issue over here. Oura telling me what I've suspected for a long time. Average of around 30 minutes deep sleep. I've occasionally hit 50 minutes a few times but that's it.

    It's been tough to pin down what caused the slight increase. Too many factors!

  • WalterWalter ✭✭✭

    Stop using that sleep monitor. As matter of fact, turn of all tech when you sleep. No food 4hr prior to sleep. Get outside around noon, don't stay inside all day.

  • It seems like the main issue I was having was getting the temperature down cold enough at night. Now that things have cooled down, my deep sleep has increased a bit.
    @Walter Oura is a ring and you can have it on airplane mode while you sleep, I do not think it emits enough of anything to disrupt sleep. Thanks for the tips. I live in an apartment and I am sure everyone's wifi is putting me in an EMF chamber. I need a house soon

  • WalterWalter ✭✭✭

    Cold can help too indeed. Taking a cold bath/shower or something with ice packs in the hours preceding sleep.

  • Abe_RAbe_R
    edited November 2017

    If by GABA you mean L-GABA (Phenibut,) then that itself could be disruptive (if you're needing REM.) If you mean GABA itself, then you're probably doing something useless.

    I found taking choline & urdine before bed significantly boosted REM, also stopping melatonin use did the same... people online say Huperzine-A helps them too, but I already take ALCAR morning & lunch so I don't want an interaction.

    I personally have a problem with non-REM, doctors think I have narcolepsy because it looks like cataplexy (When I fall asleep I go straight to rem, do not pass non-REM, do not collect well-rested body.)

  • Is it true that if you are not sleeping straight, you have lesser deep sleep ?

  • Hey raschroeder, same issue for me. I've explored lots of different issues and fixes ranging from supplements to PEMF, now starting to think I have some muscular issues to try and resolve. My HRV has always been pretty low (20-30) from Oura ring which indicates something is going on with my nervous system but I'm not sure whether HRV influences sleep or vice versa. How's your HRV?

  • My HRV is usually around 60, I have been able to improve my sleep since the winter, I think my problem was my apartment not cooling down enough with hot summer days, I only have one AC in the place and it is on the opposite side from my bedroom.

  • Anyone ever tried salt lamp?

  • @Walter said:
    Cold can help too indeed. Taking a cold bath/shower or something with ice packs in the hours preceding sleep.

    Cold showers at night are positively amazing. I sleep so well when I do that.

  • @RuvimGul said:
    Anyone ever tried salt lamp?

    I would love to know if anyone has and whether they like it. Can't decide if it's snake oil. So hard to trust Amazon reviews these days.

  • @jen72 said:

    @RuvimGul said:
    Anyone ever tried salt lamp?

    I would love to know if anyone has and whether they like it. Can't decide if it's snake oil. So hard to trust Amazon reviews these days.

    Agreed can't trust all the people selling "Natural Health Remedies". The ratio of frauds is much have in this case. There are honest people too. I think you need to look beyond amazon reviews for an authentic product.

  • If you need better sleep, then you must read it and follow

    Thanks & Regards
    Jeff H Tom
    Health and Fitness

  • Hey raschroeder, same for me!!!

    I started measuring with the new oura ring a few weeks ago and have the same "issue" as you about a year ago.

    I have tried a lot: from changing the time of when I put on blue blockers, to more to less melatonin, to magnesium, to honey, to banana, to no meal at night, to a snack right before bed, to melissa extract, to pink noise machine...
    My deep sleep overall now appears to come in waves, pretty disassociated to what I actively "do" to improve it, meaning:

    like a wave form it goes from ~50minutes, down to 2 minutes, then the following nights increasing again to anywhere between 30 to 50 minutes, then going down again.
    So my body seems to get to a point where its like "okay Im gonna get me some more deep restoration tonight"...

    I'm obviously still concerned because it says we are "supposed" to get 1-2 hours per night.

    NOW, ONE theory I have is that, maybe - if you are living already VERY healthy i.e. a Bulletproof, toxin free lifestyle with lots of supplements that boost and help cellular metabolism...

    MAYBE, just maybe our cells and tissues just dont need the "normal" amount of deep sleep because there is just less stuff to do!?
    And we can therefore spend more time in REM sleep which is good for creativity and mental restoration!?

    The most amount of deep sleep I have had so far were 1 hour 43 minutes on a day where I stopped eating at ~5pm, had a smoothie snack at 9pm, wore blue blockers since 8.30pm, was on a boring car drive prior to bed, had NO SCREEN TIME the entire day and went to bed at 10pm...
    I also woke up that night at 3am and stayed awake for a good 1 1/2 hours and felt totally groggy the next morning...
    Weird, but I still got 1 3/4 hours of deep sleep after going to bed.

    I am still confused and puzzled about my oura results and am now pondering of getting a professional polysomnography in a clinic and looking for maybe sleep apnea of some sorts etc.

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