r/AppleWatch • u/Contruder99 S11 • • Silver • 46mm • 1d ago

Deep Sleep

May not be the best sub for this, but since everyone is tracking their sleep, what's the best way to improve the amount of deep sleep you get? I've tried eyemasks, magnesium (been of huge help nonetheless), blackout rooms, a cool room, but I only end up getting less than 10% of deep sleep every night.

3 Upvotes

72% Upvoted

14 comments sorted by

9

u/TheColossalMachinery 1d ago

Mine jumped a bit when I stopped eating within 3 hours of bed, something about digestion messing with the sleep cycles.

6

u/neatgeek83 1d ago

10% is about right.

3

u/Opposite_Document259 1d ago

I've also noticed a difference when I avoid working out too close to bedtime, sometimes even light stretching in the evening can help keep my deep sleep % more consistent.

3

u/FlatPepper311 1d ago

What’s weird if I take a nap the whole. Time it’s deep. Cannot figure it out

2

u/Enyaj57 1d ago

My PCP prescribes melatonin an hour before bedtime.

2

u/cavok76 1d ago

That should only be temporary as it stops encouraging your body from producing it.

2

u/Various-Prune-8986 22h ago

Sleeping early around 9:30-10pm + deep breathing does help.

1

u/SodaBreadRoundHouse 1d ago

Perhaps consider hormone replacement therapy if you’re 40+ (and a woman) and having sleep issues

1

u/nuvardAi 18h ago

Worth knowing the watch isn't measuring deep sleep, it's inferring stages from movement and heart rate, so that percentage is the shakiest number on the whole screen. Night to night swings are mostly the estimate moving, not you. How rested you actually feel is the better signal here.

1

u/rosymaplemoth2513 S10 • • Silver • 46mm 16h ago

if you figure it out, please share with the class because even when i run 7 miles, i still can't fall asleep for stay asleep for shit

1

u/grepusman S10 • • Natural • 46mm 7h ago

Use a decent pillow, and learn the right angle your head and neck needs to be at. In my case, I have occipital neuralgia which can cause light headaches I'm so used to that I hardly notice them. They affect my deep sleep though. Any kind of nerve or other pain can.

Anything that can keep your brain in any way alert can also affect it. If you have to pee, even not badly, your brain is monitoring it in case it needs to wake you. If you have a window open and there are noises - even pleasant ones, your brain is paying attention. Get a white noise generator, or put a fan on. Or close the window.

Anything your brain is paying attention to can reduce deep sleep. A bright LED incator in the room. An owl calling.

BTW 10% deep is great. I'd be happy with that.

1

u/onceunpopularideas 6h ago

I guess what really matters is whether you feel rested and energetic. If you don’t try stopping any caffeine before 10:30 or go off it and do some morning cardio. Mostly you have to experiment. Only change 1 variable at a time and give it a week. I use Bevel as it can really crunch heart numbers and recovery quite well. Anyhow AW tends to underestimate deep sleep. It’s a known issue.