You Want To Make Sure You're Getting Enough Slow-Wave Sleep — Here's Why

Throughout the night, we go through four stages of sleep that each have their own function. Stage 3, also known as "slow-wave sleep" or "deep sleep," is one of those stages, and it's vital for things like muscle and tissue growth, cellular repair, and "cleaning out" the brain, among other things. Here's everything you need to know about Stage 3 sleep, plus how to make sure you're getting enough.

As Hannu Kinnunen, chief science officer at Oura, explains to mbg, "Stage 3 sleep falls into the category known as 'deep sleep,' which focuses on restoring your body." During deep sleep, he says, your body kicks into repair mode and a number of things happen, including:

And if you're missing out on deep sleep, you aren't giving your body a chance to rebuild and recover from the demands of your day, he adds. "This is especially true for athletes who are putting extra strain on their bodies." 

Certain patterns to look for include how your body feels after a hard workout, traveling, or when you feel under the weather, Kinnunen says. "If you notice your body responding by increasing your deep sleep to help you rebound faster, your body is responding to stress," he explains, adding, "If your sleep gets disturbed and you're not getting that restorative sleep, it could be a sign to lighten your training or take a rest day."

Along with doing relaxing things to unwind, he says it helps to avoid heavy meals and heavy exercise at least three hours before bed, ditch the caffeine later in the day, limiting blue light exposure, and setting your bedroom temperature to around 65.

Taking a sleep-supporting supplement like magnesium glycinate before bed may help promote deeper sleep, as it's been shown to help people fall asleep faster and stay asleep longer.*

mindbodygreen's sleep support+ supplement combines magnesium with pharmaGABA, a neurotransmitter shown in clinical trials to enhance natural sleep quality, and jujube, a fruit used in traditional Chinese medicine for calming and sedation, for a supplement that promotes better sleep all around.*

And lastly, keeping your bedtime and wake time consistent helps your body get into a natural rhythm, Kinnunen says. "Keeping your wake-up time consistent ensures that about 16 hours thereafter, you're sending your body the same, strong signal: 'this is the right time to power down,'" he notes. When your circadian rhythm is strong, it can deepen your sleep and improve daytime alertness—a win-win. He also notes naps can throw this rhythm off, so it's a good idea to avoid them later in the day and keep the ones you do take short.

There's no magic secret to getting more deep sleep; when it comes to being well rested and energized on a regular basis, consistency is key. But if you continually pay mind to your sleep hygiene, not only will you get restorative slow-wave sleep, but you'll feel energized when you wake, too.