{"id":936549,"date":"2025-06-21T18:40:22","date_gmt":"2025-06-21T18:40:22","guid":{"rendered":"https:\/\/ouraring.wpengine.com\/?p=936549"},"modified":"2025-09-11T12:23:00","modified_gmt":"2025-09-11T12:23:00","slug":"oura-members-share-their-top-tips-to-get-more-deep-sleep","status":"publish","type":"post","link":"https:\/\/ouraring.wpengine.com\/oura-members-share-their-top-tips-to-get-more-deep-sleep\/","title":{"rendered":"8 Ways to Get More Deep Sleep"},"content":{"rendered":"

If you find yourself asking, “how can I get more deep sleep”\u00a0<\/em>\u2014 you’ve come to the right place. We asked Oura members what has helped them.<\/p>\n

Deep sleep<\/span><\/a>, also called slow-wave sleep, is the most rejuvenating <\/span>stage of sleep<\/span><\/a>. During this stage, your body gets to work repairing and restoring many systems, from your brain to your muscles.\u00a0<\/span><\/p>\n

Over the course of the night, Oura <\/span>tracks your sleep cycles<\/span><\/a> using our highly accurate <\/span>sleep staging algorithm<\/span><\/a>. In the morning, you can see how much time you were in deep sleep and how it compares to your normal.<\/span><\/p>\n

Sleep more soundly and feel more refreshed with Oura<\/div>Shop Now<\/a><\/div>\n

How Much Deep Sleep Do You Need?\u00a0<\/b><\/h2>\n

Ideally, adults should spend about <\/span>13 to 23%<\/span><\/a> of their time asleep (or about one to two hours) in deep sleep. If you’re not getting enough deep sleep, you\u2019re more likely to <\/span>experience side effects<\/span><\/a> like irritability, fatigue, trouble concentrating, and even increased cravings for high-calorie foods.\u00a0<\/span><\/p>\n

However, getting an adequate amount of deep sleep isn\u2019t always as easy as closing your eyes and hoping for the best. In fact, it can be difficult to get enough deep sleep if you\u2019re not following best practices for sleep hygiene and other general healthy habits.\u00a0<\/span><\/p>\n

To learn what\u2019s helped Oura members improve their deep sleep stats, we posed the question to the Oura community<\/span>: <\/span>What behaviors or habits have helped you increase your deep sleep?\u00a0<\/span><\/i><\/p>\n

Below, find the top responses on how to increase deep sleep, plus science-backed reasons why their hints could work for you, too.\u00a0<\/span><\/p>\n

READ MORE: <\/span><\/i>5 Ways to Upgrade Your Sleep Hygiene<\/span><\/i><\/a><\/p>\n

How Get More Deep Sleep, According to Oura Members<\/b><\/h2>\n

1.<\/b> Take time to wind down before bed.<\/b><\/h3>\n
\n

\u201cHaving dedicated time to wind down \u2013 like a bath or reading fiction before bed.\u201d\u00a0<\/span><\/em><\/span><\/p>\n

\u201cBeing mindful of what time I\u2019m going to bed \u2013 and winding down without my phone!\u201d<\/span><\/em><\/span><\/p>\n

\u201cListening to audio sessions<\/a> in the Oura App. It puts me to sleep quickly and if I wake up at 3am, it helps me get back to sleep.\u201d<\/span><\/em><\/span><\/p>\n<\/blockquote>\n

Why it works: <\/span><\/i>Many of us have busy lives: long hours at work, followed by evening tasks like childcare, workout classes, and social gatherings. The result is that we find ourselves trying to go to sleep in an activated state. This can cause <\/span>circadian rhythm dysregulation<\/span><\/a>, in which melatonin is suppressed, amongst other things.<\/span><\/p>\n

Instead, aim to spend an hour or so winding down from your day to signify to your body that it\u2019s time for sleep. This can regulate your natural body clock, so that the biochemical changes that occur for sleep happen when they should.<\/span><\/p>\n

READ MORE: <\/span><\/i>10 Simple Breathing Exercises for Sleep and Relaxation<\/span><\/i><\/a><\/p>\n

2. Experiment with heat or cold exposure.\u00a0<\/b><\/h3>\n
\n

\u201c<\/span>Cold bath after exercising in the evening!\u201d <\/span><\/em><\/p>\n

\u201cDrastically reducing the temperature in my house at night.\u201d\u00a0\u00a0<\/span><\/em><\/p>\n

\u201cSauna.\u201d<\/span><\/em><\/p>\n<\/blockquote>\n

Why it works: <\/span><\/i>Using a sauna before bed increases blood flow as your core body temperature rises. Afterward, your body cools, triggering a release of <\/span>melatonin<\/span><\/a> and <\/span>human growth hormone\u2014<\/span><\/a>two important sleep hormones.\u00a0<\/span><\/p>\n

Lowering your body temperature before bed is also vital for sleep architecture.\u00a0 Studies have found that a hot bedroom is <\/span>associated<\/span><\/a> with less deep sleep and REM sleep.<\/span><\/p>\n

Some Oura members shared that cold water immersion helped to increase their deep sleep. While this isn\u2019t unanimously supported by the current body of research, some studies have indicated that it can increase sleep quality in certain cases \u2014\u00a0for instance, <\/span>after exercise<\/span><\/a>, it can help accelerate the body\u2019s healing process.<\/span><\/p>\n

However, as cold water immersion can <\/span>activate<\/span><\/a> the sympathetic nervous system, it can have the opposite effect for some people\u2014energizing them, rather than stimulating sleepiness.<\/span><\/p>\n

A less intense way to intentionally decrease your body temperature involves lowering the temperature in your bedroom. This <\/span>facilitates<\/span><\/a> the drop in your body temperature, triggering melatonin and helping you reach deeper stages of sleep more quickly.<\/span><\/p>\n

LEARN MORE: <\/span><\/i>Sauna & Sleep: A Winning Combo?<\/span><\/i><\/a><\/p>\n

3. Align with your natural body clock.<\/b><\/h3>\n
\n

\u201cFollowing Oura\u2019s suggested time to hit the hay \u2013 and being consistent!\u201d<\/span><\/em><\/p>\n

\u201cGoing to bed at a set time every night, and waking at the same time.\u201d\u00a0<\/span><\/em><\/p>\n

\u201cListening to my suggested bedtime to keep me in line with my chronotype!\u201d\u00a0<\/span><\/em><\/p>\n<\/blockquote>\n

Why it works: <\/span><\/i>Your <\/span>chronotype<\/span><\/a> indicates whether you\u2019re naturally a morning or evening person. There are six chronotypes classified in the Oura App ranging from early morning type to late evening type. Why is this important for deep sleep? Understanding when your body\u2019s natural inclination for sleep can help you sleep better overall, and improve the amount of deep sleep you get.<\/span><\/p>\n\n\n\n
Member Tip:<\/strong> After 90 days, Oura members can find out their personal <\/span>chronotype<\/span><\/a>, as well as educational information about how you can optimize your sleep patterns.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\"Woman<\/a><\/h3>\n

4. Avoid alcohol.<\/b><\/h3>\n
\n

\u201cNo alcohol. Alcohol really messes with your sleep. Even one glass!\u201d\u00a0<\/span><\/em><\/p>\n

\u201cNot drinking alcohol and realizing the massive impact it had on my sleep.\u201d\u00a0<\/span><\/em><\/p>\n

\u201cDrinking alcohol reduces deep sleep pretty reliably for me.\u201d\u00a0<\/span><\/em><\/p>\n<\/blockquote>\n

Why it works: <\/i>Alcohol disrupts your sleep architecture\u2014how you move through the different sleep stages at night. This can cause an imbalance between deep sleep and REM sleep, leaving you feeling tired in the morning regardless of your total sleep.<\/p>\n

LEARN MORE: <\/span><\/i>How Alcohol Impacts Your Sleep<\/span><\/i><\/a><\/p>\n

5. Eat dinner earlier.\u00a0<\/b><\/h3>\n
\n

\u201cStop eating at least 4 hours before bedtime.\u201d\u00a0<\/span><\/em><\/p>\n

\u201cEating at least 3 hours earlier and putting my phone on Do Not Disturb.\u201d\u00a0<\/span><\/em><\/p>\n

\u201cNot eating (especially sugary foods) two hours before I go to sleep!\u201d\u00a0<\/span><\/em><\/p>\n<\/blockquote>\n

Why it works: <\/span><\/i>It can be tempting to have a midnight snack, but if you care about deep sleep \u2013 it\u2019s best not to! Late-night eating puts your metabolism to work, preventing the natural reduction in your body temperature that helps you move into a deep sleep. It also affects hormone release, specifically <\/span>melatonin<\/span><\/a>.<\/span><\/p>\n

A 2020 <\/span>study<\/span><\/a> found that when participants ate within three hours of bedtime, they woke up more during the night, experiencing more disrupted, low-quality sleep.<\/span><\/p>\n

LEARN MORE: <\/span><\/i>How Late-Night Eating Can Impact Your Sleep<\/span><\/i><\/a><\/p>\n

6. Consider sleep-promoting herbs or supplements.<\/b>\u00a0<\/span><\/h3>\n
\n

\u201cValerian root 30 minutes before sleep, and not eating or exercising two hours before bed.\u201d<\/span><\/em><\/p>\n

\u201cMagnesium before bed.\u201d<\/span><\/em><\/p>\n

\u201cDrinking calming tea before bed!\u201d<\/span><\/em><\/p>\n<\/blockquote>\n

Why it works:<\/span><\/i> Certain herbs and supplements, such as <\/span>melatonin<\/span><\/a> and<\/span> l-theanine<\/span><\/a>, can be used to help you get more deep sleep. For example, valerian root can help you <\/span>fall asleep faster<\/span><\/a> if you struggle with sleep latency, while <\/span>ashwagandha<\/span><\/a> may help combat stress and anxiety that\u2019s at the root of your poor sleep.<\/span><\/p>\n

Note that all of these sleep aids work differently, addressing different issues, so there isn\u2019t a one-size-fits-all solution, and you should always check with your doctor before adding a new herb or supplement to your routine.<\/span><\/p>\n

LEARN MORE: <\/span><\/i>9 Science-Backed Herbs and Supplements for Better Sleep<\/span><\/i><\/a><\/p>\n

7. Be mindful of your evening food choices.<\/b><\/h3>\n
\n

\u201cI\u2019ve noticed that it doesn\u2019t matter what you eat as much as the quantity. I try to avoid everything. I also try to reduce fluid intake as much as possible to avoid bathroom breaks. Even if I have a small snack, my restfulness metric plummets.\u201d\u00a0<\/span><\/em><\/p>\n

\u201cPaying attention to coffee and caffeine dosage and timing: no caffeine after 11am, limit to one cup per day, and I moved up my dinner window to 6.15pm.\u201d<\/span><\/em><\/p>\n

\u201cNo caffeine 8 hours before sleep. No alcohol 6 hours before sleep. No food 4 hours before sleep.\u201d\u00a0<\/span><\/em><\/p>\n<\/blockquote>\n

Why it works: <\/span><\/i>Even if you\u2019re leaving enough time between your last meal and your bedtime, you still want to be mindful of <\/span>what<\/span><\/i> you eat. <\/span>High-carb meals<\/span><\/a>, caffeine, sugar, acidic, or spicy foods all impact deep sleep, and your sleep quality overall.<\/span><\/p>\n

LEARN MORE: <\/span><\/i>The Impact of Caffeine on Sleep<\/span><\/i><\/a><\/p>\n

8. Consider alternative therapies.<\/b><\/h3>\n
\n

\u201cBreathwork prior to bed.\u201d\u00a0<\/span><\/em><\/p>\n

\u201cCraniosacral Fascia Therapy (CFT), yoga nidra, acupuncture, yin yoga.\u201d\u00a0<\/span><\/em><\/p>\n

\u201cRed light therapy, meditation, or Wim Hof breathing before sleep. Hardcore workouts, and magnesium (little by little).\u201d<\/span><\/em><\/p>\n<\/blockquote>\n

How it works: <\/span><\/i>To enhance the amount of deep sleep you\u2019re getting, you can experiment with alternative therapies like <\/span>breathwork<\/span><\/a>, <\/span>mouth taping<\/span><\/a>, <\/span>red light therapy<\/span>, <\/span>meditation<\/span><\/a>, and <\/span>yoga nidra.<\/span><\/a><\/p>\n

Each therapy works differently to increase deep sleep \u2013 some have been supported in research, whereas others are emerging therapies that have yet to be studied. However, as with all of these tips \u2013 if it works for you, it\u2019s worth continuing!<\/span><\/p>\n

READ MORE: <\/span><\/i>Got a Theory? Test it Out<\/span><\/i><\/a><\/p>\n

How to Get Better Deep Sleep with Oura<\/b><\/h2>\n

Deep sleep, the most rejuvenating stage of sleep, is essential for feeling your best. A lack of deep sleep is associated with irritability, daytime fatigue, cognitive impairment, and appetite changes.<\/span><\/p>\n

With Oura, you’ll receive a daily Sleep Score each morning, which shows how much deep sleep you got each morning. Using other in-app features like Tags<\/a> and Trends<\/a>, you’ll begin to learn correlations between your daily habits and your sleep \u2014 giving you a better sense of what habits work, and which ones don’t.<\/span><\/p>\n

RELATED: <\/span><\/i>REM Sleep: What Is It and How to Get More<\/span><\/i><\/a><\/p>\n

Sleeker. Smarter. Made for you.<\/div>Shop Oura Ring 4<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

If you find yourself asking, “how can I get more deep sleep”\u00a0\u2014 you’ve come to the right place. We asked Oura members what has helped them. Deep sleep, also called slow-wave sleep, is the most rejuvenating stage of sleep. During this stage, your body gets to work repairing and restoring many systems, from your brain […]<\/p>\n","protected":false},"author":70,"featured_media":934956,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80,75,16,93],"tags":[],"reviewed-by":[],"class_list":["post-936549","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-community","category-member-tips","category-sleep","category-sleep-tips"],"acf":{"hipaa_compliant":false,"condensed_titles_for_the_app":"","show_updated_date":false},"yoast_head":"\nHow to Get More Deep Sleep | Oura Ring<\/title>\n<meta name=\"description\" content=\"Learn science-backed strategies to get more deep sleep\u2014the most restorative, yet also the most elusive, stage of sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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