How to increase deep sleep: the best tips for restorative nights

The key points

• Deep sleep is the most important sleep stage for your physical and mental recovery. Muscles and cells regenerate while your brain processes the day’s experiences.

• Disruptions such as stress, irregular sleep patterns, or an unhealthy diet can negatively affect deep sleep.

• You can improve deep sleep with consistent routines, an optimal bedroom climate, high-quality sleepwear, and relaxing rituals.

3 Key Tips for the Optimal Sleep Environment

Deep sleep is the most important stage for regeneration. But how much deep sleep do you actually need per night? Experts generally recommend 1.5 to 2 hours of deep sleep – roughly 20–25% of total sleep time.

Before adjusting your habits, it’s worth taking a close look at your bedroom, where you spend several hours every night. It’s no surprise that your sleep environment plays a crucial role in whether you reach a deep, restorative sleep.

Tip 1: Improve room climate & temperature

A bedroom temperature between 16 and 18 °C may feel cool at first, but it actually helps you get more deep sleep. Why? Because your body naturally lowers its core temperature during deep sleep. A cooler room supports this process and helps you fall into deep sleep more easily.

Also ensure fresh air by opening your bedroom windows regularly. Especially just before bedtime, a short burst of ventilation improves air quality and provides your body with the oxygen needed for restorative sleep.

Tip 2: Keep your bedroom tidy for a calm mind

Cluttered room = cluttered mind. Keeping your bedroom tidy and organised helps your brain switch off and relax. Avoid loud noises, bright lights, and constant notifications from your phone or tablet, as these can negatively impact deep sleep.

Blackout curtains or a sleep mask create darkness and support your body’s melatonin production, the hormone that helps you fall and stay asleep.

Tip 3: Tailor your bed, mattress & sleepwear to your needs

Whether you’re sensitive or could even sleep on a mat, a high-quality mattress suited to your body is invaluable. Waking up with tension prevents your body from entering deep sleep.

Equally important is high-quality bedding and sleepwear made from natural materials. Breathable CALIDA pyjamas, crafted from carefully selected fibres, ensure you neither overheat nor get cold – the perfect temperature balance for uninterrupted deep sleep, night after night, all year round.

Improve Sleep Hygiene: 3 Tips for a Better Routine

A good sleep environment is only half the battle – without the right habits, your deep sleep can still suffer. These three routines will help you improve your sleep hygiene and finally get back to restorative deep sleep.

Tip 1: Maintain a regular sleep-wake rhythm

Our internal clock loves consistency. Irregular sleep patterns due to shift work or late nights can disrupt your body and negatively affect deep sleep. Whenever possible, go to bed and wake up at the same time every day – even on weekends. It might sound rigid, but a regular rhythm is one of the most effective tips for increasing deep sleep.

Tip 2: Create relaxing evening rituals

Gentle routines before bedtime help your body switch to rest mode. Whether it’s a warm lavender bath, a cup of herbal tea with valerian or lemon balm, a good book, or calming breathing exercises – relaxing rituals encourage sleepiness and signal to your brain: it’s time to sleep.

Avoid intense workouts right before bed, as these can energise your body instead of relaxing it. Ideally, leave one to two hours between exercise and sleep. Gentle movement, such as stretching or light yoga flows, is fine and can even support relaxation.

Tip 3: Ensure darkness and quiet

The bright light from phones, laptops, or TVs suppresses melatonin production, making it harder to fall asleep. Turn off electronic devices at least 30–60 minutes before bed, or use a blue light filter during that time.

Also, remember that caffeine significantly impacts sleep. Depending on your sensitivity, even an afternoon coffee can disturb deep sleep because caffeine stays active in your body for hours. Avoid coffee, cola, or black tea after lunch to protect your deep sleep quality.

5 Helpers That Can Improve Your Deep Sleep

In addition to the right sleep environment and regular routines, there are a few clever aids that can help increase deep sleep and improve overall sleep quality. Here are our top five:

1.     Essential oils for relaxation and sleepiness

Lavender, chamomile, and lemon balm have a calming effect on body and mind. Alongside herbal teas, try a few drops of these oils on your pillow, in a diffuser, or in the bath to help you fall asleep faster and enjoy deeper sleep.

2.     Foods & supplements to boost melatonin

Magnesium-rich foods such as nuts, bananas, and whole grains support relaxation of the nervous system and muscles. A teaspoon of honey before bed can also help, as it promotes the production of melatonin (the sleep hormone) and serotonin (the happiness hormone). After consulting your doctor, supplements like magnesium, melatonin, or L-theanine may also be useful for improving deep sleep.

3.     Journaling, diaries & to-do lists to clear your mind

Are racing thoughts, worries, or pending tasks keeping you awake? Write them down! A sleep diary, journal, or simple to-do lists for the next day help your brain let go and relax – because what is written down doesn’t need to stay in your head.

4.     High-quality, breathable sleepwear suited to the season

Feeling cold in winter or sweating during hot summer nights can disturb deep sleep. Choose breathable nightwear made from high-quality natural fibres that adapts to the season. CALIDA nightwear, crafted from materials like cotton or TENCEL™, perfectly regulates temperature, helping you sleep comfortably all night long.

5.     Sounds that aid sleep: White Noise, Pink Noise & more

Complete silence isn’t ideal for everyone. This can be seen even in babies, who often fall asleep with lullabies, background chatter, or household noises. Gentle, consistent sounds like white or pink noise are particularly popular. Recent research suggests that these soothing frequencies could extend deep sleep phases by up to 25%! Many apps and devices now play these calming sounds to help you drift into restful sleep.

Conclusion

During deep sleep, body and mind regenerate, cells are renewed, and the immune system is strengthened. If this deep sleep is disrupted, it can even have long-term health consequences. But don’t worry: with the right sleep environment, optimal room climate, and consistent routines, you can significantly improve your deep sleep and increase its duration. Wearing high-quality CALIDA nightwear made from breathable natural fibres ensures you feel completely comfortable – for undisturbed, restorative sleep and more energy the next day.