🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 137 (from laksa031)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa137.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.onepeloton.com/blog/how-much-deep-sleep-do-you-need\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.onepeloton.com/blog/how-much-deep-sleep-do-you-need\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.onepeloton.com\/blog\/how-much-deep-sleep-do-you-need","crawl_time":1772728691,"first_indexed_time":1739546298,"http_code":200,"src_unparsed":"com,onepeloton!www,\/blog\/how-much-deep-sleep-do-you-need s443","src_root_hash":"12150172137472338337","history_drop_reason":null,"meta_title":"How Much Deep Sleep Do You Really Need? | The Output by Peloton","meta_descriptions":["Unravel the secrets of deep sleep and its ties to exercise. Enhance your sleep quality and understand the ideal deep sleep duration for a healthier life."],"attrs_boilerpipe_text":"Tell me if this sounds familiar: You go to bed intending to sleep at least seven hours so that you’re ready to start the next day bright and early. When your alarm goes off, you think, “Great, I got\nso\nmuch sleep,” only to find yourself yawning non-stop and fending off the urge to lie back down. What gives?\nDiscover more ways to reach your goals with Peloton\nWell, optimum sleep is more than just the number of hours you get each night. It’s also a bit of a complicated puzzle involving sleep cycles and stages, each with its own purposes and benefits. And if you’re trying to boost the quality of your shuteye, looking at your deep sleep can be particularly beneficial to understand how it all fits together. But what defines this stage of rest, and how much deep sleep do you need?\nWhat Is Deep Sleep?\nDeep sleep is an important stage in the sleep cycle that’s key for keeping your mind and body in tip-top shape. But what does that entail exactly?\nWhile you might be ready to check out when your head hits the pillow, the work is just beginning for your body and brain. From the time you declare lights out to\nhitting snooze on your alarm\n, your body will likely go through four to five (and sometimes six) sleep cycles, with each cycle lasting about 90 to 120 minutes, according to the\nCleveland Clinic\n. \nExperts believe each sleep cycle has two phases: non-rapid eye movement (NREM), which has three stages, and rapid eye movement (REM), which has one stage, according to the\nNational Institutes of Health\n(NIH). \nWhen you go to sleep, you’ll typically start at NREM stage 1, then move between NREM stages 2 and 3, and then cap off the process with REM sleep before starting a new cycle, per the Cleveland Clinic. That said, not everyone will move through this cycle in chronological order, and some people may skip a stage or two, according to the\nMayo Clinic\n. That’s what makes sleep so individual.  \nDeep sleep (NREM stage 3), which is what we’re focused on here, is also called slow-wave sleep because of the characteristically\nslower delta brain waves\n. You’ll typically spend more time in this restorative sleep stage earlier in the night, per the NIH.\nDuring deep sleep, your heart and respiratory rates are slow and your muscles are relaxed, allowing you to benefit from restorative snoozing that’s necessary for overall health. This state of deep relaxation is also why it’s difficult to wake someone up during deep sleep.\nWhy Is Deep Sleep Important?\nDuring deep sleep, the body undergoes significant physical repair and restoration, including\nmuscle recovery\n, tissue growth, and the release of growth hormones. It’s also the stage where your brain processes and consolidates information and experiences from the day, helping you retain and make sense of new things. \nWhat’s more, getting sufficient deep sleep can help your body fend off infections and illnesses, replenish energy reserves, and help you wake up feeling refreshed, energized, and ready to take on the day. \nHow Much Deep Sleep Do You Need?\nDeep sleep makes up about\n25 percent\nof the total sleep time for adults. If you get the recommended\nseven to nine hours of shuteye\neach evening, your time spent in deep sleep would, in theory, translate to roughly one to two hours a night.\nBut there’s some major nuance to that number. Even if you get those recommended seven to nine hours, it doesn’t guarantee that you’ll spend exactly a quarter of that time in deep sleep. Plus, there’s no one-size-fits-all number of total sleep hours that works for everyone. These are rough guidelines, and individual sleep needs can vary. Some people may naturally have more or less deep sleep, and factors like genetics, lifestyle, and sleep disorders can influence how much deep sleep you need too.\nHow Can You Tell How Much Deep Sleep You’re Getting?\nSo, how do you know if your time spent in bed is comparable to the guidelines? It’s hard to nail down specifics, but wearable smartwatches, bracelets, or headbands can give you a rough estimation by collecting and analyzing your snooze stats.\nThat said, to get exact data about your Zzzs, you need to do a medical sleep study, according to\nJohns Hopkins Medicine\n. These studies monitor brain waves to analyze your sleep throughout the night.\nAndrii Lysenko \/ iStock \/ Getty Images Plus via Getty Images\nHow to Get More Deep Sleep\nHoping to spend more time in that coveted slow-wave sleep stage? Consider these tips: \nMake time for movement.\nOne way to help increase the odds that you’ll increase and improve deep sleep is with exercise. Experts from\nJohns Hopkins Medicine\nsuggest that moderate aerobic activity increases the amount of slow-wave sleep you get, with some people noticing a difference that same night after engaging in 30 minutes of exercise.  \nConsider your nutrition habits.\nEating too close to bedtime can negatively affect deep sleep, according to\nVernon Williams, MD\n, board-certified neurologist, sports neurologist, and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. Another area of concern, he says, are extreme diets that place you at risk for nutrient deficits and dehydration, which can negatively impact slow-wave sleep. The good news is that healthy nutrition and lifestyle habits can optimize deep sleep. “Eating a balanced diet, maintaining good hydration, regulating the time of food consumption, and avoiding heavy meals for a few hours prior to sleep onset is a good place to start,” Dr. Williams says.  \nShy away from caffeine later in the day.\nIndeed, dietary choices and lifestyle factors can positively or negatively affect deep sleep—particularly your caffeine habits, says\nJ. Rico Blanco\n, certified director of sleep medicine for the American Osteopathic Association. “As a caffeine enthusiast, I have found that\nlimiting my coffee intake\nto one to two cups daily before 1 PM allows me to fall asleep quickly and sleep more soundly,” he says. “If I stray from this routine and consume caffeine later in the day, my sleep becomes disruptive, and the effects can linger for a day or two.”\nBeyond these tips, it’s always a good idea to prioritize your general\nsleep hygiene\n, which involves optimizing your sleep habits and environment in order to get the best night’s rest possible. That includes keeping a\nconsistent sleep schedule\n, following a\nsoothing bedtime routine\n, avoiding screens an hour before bedtime, and keeping your room dark, quiet, and cool.\nWhat Happens If You Don’t Get Enough Deep Sleep?\nEven if you get the\nrecommended total hours of sleep each night\n, too little time spent in the deep sleep stage can leave you feeling groggy, drained, and tired. That’s why your body needs plenty of slow-wave sleep. Unfortunately, it’s also the stage we naturally\nspend less time in\nas we age, which explains why so many of us describe ourselves as “light sleepers.”\nOver time, insufficient deep sleep is thought to have negative effects on the\nglymphatic system\n, which is a kind of maintenance system that helps clear your brain of proteins and toxins such as tau and amyloid (which are implicated in some neurodegenerative conditions), Dr. Williams explains. “Poor or disordered sleep during the middle-age years has been associated with increased risk of dementia as you age,” he adds. \nMore generally, “the unintended consequences of\nsleep deprivation\ncan be devastating,” Blanco says. “Physically, [those who are] sleep-deprived experience fatigue, low energy, and lack of alertness.” \nWhen it comes to your mental state, Blanco says a lack of sleep can affect your overall mood, which can lead to being\neasily agitated\n, upset, or depressed. “Both contributing factors negatively affect your overall health, and when you combine lack of energy and depression, it equals unsatisfactory health outcomes,” he adds. \n“Sleep deprivation, even one night, is known to have negative effects on cognitive function and physical function and performance,” Dr. Williams adds. That’s why it’s so important to make sleep a priority.\nRecommended\nPeloton App\nAccess thousands of classes with no equipment needed.\nThe Takeaway\nWhile getting seven to nine hours of sleep is a good general guideline for most adults, the number of sleep cycles you experience and the time spent in each stage, including deep sleep, can vary widely. That’s why focusing on overall sleep quality and making sure you get enough total sleep to feel rested and alert during the day is key. If you find you’re more tired or fatigued than normal, or you’re experiencing sleep disturbances despite getting what you believe to be an adequate amount of sleep, it may be worth consulting a healthcare professional or sleep specialist to evaluate your snooze patterns and address any potential sleep disorders.\nThis content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.","attrs_markdown":"Cookies Preference Center\n\nWhen you visit our website, we and our third party partners store cookies, pixels, beacons and similar technologies (“Cookies”) on your browser or device to collect information about you, your preferences, or your device. We and our third party partners use Cookies for purposes including making the site work as you expect, providing you a personalized web experience, providing streaming services, enhancing and analyzing site navigation and usage, and for our advertising and social media efforts, including to serve you targeted advertising through third parties. 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Without these cookies, we could not provide you with the service you have requested (like retaining your privacy preferences or login details). You can set your browser to block or alert you to these cookies, but if you do so parts of our website will not work.\n***\n\nSocial Media\n\nOn\n\nThese cookies are set by a range of social media services that we have added to the site to enable you to share our content with your friends and networks. They are capable of tracking your browser across other sites and building up a profile of your interests. This may impact the content and messages you see on other websites you visit. If you do not allow these cookies you may not be able to use or see these sharing tools.\n***\n\nPerformance\n\nOn\n\nThese cookies allow us to count visits and traffic sources so we can measure and improve the performance of our site. They help us to know which pages are the most and least popular and see how visitors move around the site. 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She's asleep under the covers in a dark bedroom.](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/69EujWyohgv9wJnqNFe5qJ\/534d8850422d5036648e915b7a8e740c\/how-much-deep-sleep-do-you-need-02.jpg)\n\nskynesher \/ E+ via Getty Images\n\n1. [Home](https:\/\/www.onepeloton.com\/blog)\n2. [Recover](https:\/\/www.onepeloton.com\/blog\/topic\/recover)\n3. [Sleep](https:\/\/www.onepeloton.com\/blog\/topic\/recover\/sleep)\n# How Much Deep Sleep Do You Need?\nDeep sleep (aka slow-wave sleep) is crucial for getting a good night’s rest.\n\nBy [Sara Lindberg](https:\/\/www.onepeloton.com\/blog\/author\/sara-lindberg), Team Peloton•Updated November 26, 2024\n\nShare:\n\n[In this article](https:\/\/www.onepeloton.com\/blog\/how-much-deep-sleep-do-you-need)\n\n- [What Is Deep Sleep?](https:\/\/www.onepeloton.com\/blog\/#article-content-block-3)\n- [Why Is Deep Sleep Important?](https:\/\/www.onepeloton.com\/blog\/#article-content-block-11)\n- [How Much Deep Sleep Do You Need?](https:\/\/www.onepeloton.com\/blog\/#article-content-block-14)\n- [How to Get More Deep Sleep](https:\/\/www.onepeloton.com\/blog\/#article-content-block-21)\n- [What Happens If You Don’t Get Enough Deep Sleep?](https:\/\/www.onepeloton.com\/blog\/#article-content-block-25)\n- [The Takeaway](https:\/\/www.onepeloton.com\/blog\/#article-content-block-32)\n***\n\nTell me if this sounds familiar: You go to bed intending to sleep at least seven hours so that you’re ready to start the next day bright and early. When your alarm goes off, you think, “Great, I got *so* much sleep,” only to find yourself yawning non-stop and fending off the urge to lie back down. What gives?\n\n### Discover more ways to reach your goals with Peloton\n[![Woman lifting weights](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_161,h_130,x_110,y_22\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1JmOZyBQyZoZzyMfJFkMb4\/f0e0aba41c777ac629208e7b4084e97e\/GetStronger_2x.png) Get stronger](https:\/\/www.onepeloton.com\/get-stronger)\n\n[![Man running](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_161,h_130,x_157,y_10\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/2yHnPHrm6ki1zR2Q4NBGke\/c263c3a7a04e7e5e08dcd7eaae083199\/ImproveEndurance_2x.png) Improve endurance](https:\/\/www.onepeloton.com\/improve-endurance)\n\n[![Man lifting weights](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_161,h_130,x_123,y_61\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/2aGVFWDYsSqVOKWQPTKoVL\/6de99853e2dd9c59d79f54ca9b04ca2e\/Supportweightgoals_2x.png) Support weight goals](https:\/\/www.onepeloton.com\/support-weight-goals)\n\n[![Woman on a Peloton Tread](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_161,h_130,x_142,y_32\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/4r07w5Pxr8kuZpdrFuVi8W\/dc0a7c26043f00355730b608a44ae957\/Healthyaging_2x.png) Healthy aging](https:\/\/www.onepeloton.com\/healthy-aging)\n\n[![Woman on a Peloton Bike](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_161,h_130,x_139,y_51\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/14H23yrzz9fS94C1kxIVr9\/a1db5889ffedbd14c0accbeccc9b45a9\/Buildaroutine_2x.png) Build a routine](https:\/\/www.onepeloton.com\/build-a-routine)\n\nWell, optimum sleep is more than just the number of hours you get each night. It’s also a bit of a complicated puzzle involving sleep cycles and stages, each with its own purposes and benefits. And if you’re trying to boost the quality of your shuteye, looking at your deep sleep can be particularly beneficial to understand how it all fits together. But what defines this stage of rest, and how much deep sleep do you need?\n\n## What Is Deep Sleep?\nDeep sleep is an important stage in the sleep cycle that’s key for keeping your mind and body in tip-top shape. But what does that entail exactly?\n\nWhile you might be ready to check out when your head hits the pillow, the work is just beginning for your body and brain. From the time you declare lights out to [hitting snooze on your alarm](https:\/\/www.onepeloton.com\/blog\/snoozing), your body will likely go through four to five (and sometimes six) sleep cycles, with each cycle lasting about 90 to 120 minutes, according to the [Cleveland Clinic](https:\/\/my.clevelandclinic.org\/health\/articles\/12148-sleep-basics).\n\nExperts believe each sleep cycle has two phases: non-rapid eye movement (NREM), which has three stages, and rapid eye movement (REM), which has one stage, according to the [National Institutes of Health](https:\/\/www.nhlbi.nih.gov\/health\/sleep\/stages-of-sleep) (NIH).\n\nWhen you go to sleep, you’ll typically start at NREM stage 1, then move between NREM stages 2 and 3, and then cap off the process with REM sleep before starting a new cycle, per the Cleveland Clinic. That said, not everyone will move through this cycle in chronological order, and some people may skip a stage or two, according to the [Mayo Clinic](https:\/\/newsnetwork.mayoclinic.org\/discussion\/mayo-clinic-minute-what-are-the-stages-of-sleep). That’s what makes sleep so individual.\n\nDeep sleep (NREM stage 3), which is what we’re focused on here, is also called slow-wave sleep because of the characteristically [slower delta brain waves](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132). You’ll typically spend more time in this restorative sleep stage earlier in the night, per the NIH.\n\nDuring deep sleep, your heart and respiratory rates are slow and your muscles are relaxed, allowing you to benefit from restorative snoozing that’s necessary for overall health. This state of deep relaxation is also why it’s difficult to wake someone up during deep sleep.\n\n### Try a Guided Sleep Meditation Class\n[See all classes](https:\/\/www.onepeloton.com\/classes)\n\n[![10 min Sleep Meditation](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_0,y_0\/f_auto\/q_auto\/https:\/s3.amazonaws.com\/peloton-ride-images\/ef64a5a707a857b1a51bfcda6863ecbdebd26157\/img_1710006988_eeb3a36b95e84446bcbe0386b622eb35.png) 10 min Sleep Meditation Kirra Michel · Meditation](https:\/\/www.onepeloton.com\/classes\/meditation\/10-min-sleep-meditation-kirra-michel-1710001035?classId=16c44e6521a843fcbde0feb15f07507c)\n\n[![20 min Sleep Meditation](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_0,y_0\/f_auto\/q_auto\/https:\/s3.amazonaws.com\/peloton-ride-images\/de271a6c269348180bf0b65dbd6e394669ea3711\/img_1726170054_d8bc3525a8e049fcb56fcfdc1d52c73d.jpg) 20 min Sleep Meditation Chelsea Jackson Roberts · Meditation](https:\/\/www.onepeloton.com\/classes\/meditation\/ao-20-min-sleep-meditation-chelsea-jackson-roberts-0e136b05d4cc?classId=8bd332dbf7d34a35ba070e136b05d4cc)\n\n[![10 min Sleep Meditation](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_0,y_0\/f_auto\/q_auto\/https:\/s3.amazonaws.com\/peloton-ride-images\/97b8b07d9e8c837b2e65fe1c85349e67632e64ef\/img_1748374391_9ae45da183fc499a8a5b8f87aea4cfba.jpg) 10 min Sleep Meditation Denis Morton · Meditation](https:\/\/www.onepeloton.com\/classes\/meditation\/ao-15-min-sleep-meditation-denis-morton-1c6e838150fe?classId=572c65dcb7e64a9faff61c6e838150fe)\n\n[![30 min Sleep Meditation](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_0,y_0\/f_auto\/q_auto\/https:\/s3.amazonaws.com\/peloton-ride-images\/3042d90994c01756ebc178183173a26a5b74b952\/img_1733523059_7aa77d7a4169484da23c68be76b112ed.jpg) 30 min Sleep Meditation Kirra Michel · Meditation](https:\/\/www.onepeloton.com\/classes\/meditation\/ao-30-min-sleep-meditation-kirra-michel-fce3ed3467d8?classId=e50c727bd65d46ea9e6dfce3ed3467d8)\n## Why Is Deep Sleep Important?\nDuring deep sleep, the body undergoes significant physical repair and restoration, including [muscle recovery](https:\/\/www.onepeloton.com\/blog\/sore-muscles-after-workout), tissue growth, and the release of growth hormones. It’s also the stage where your brain processes and consolidates information and experiences from the day, helping you retain and make sense of new things.\n\nWhat’s more, getting sufficient deep sleep can help your body fend off infections and illnesses, replenish energy reserves, and help you wake up feeling refreshed, energized, and ready to take on the day.\n\n## How Much Deep Sleep Do You Need?\nDeep sleep makes up about [25 percent](https:\/\/my.clevelandclinic.org\/health\/body\/12148-sleep-basics) of the total sleep time for adults. If you get the recommended [seven to nine hours of shuteye](https:\/\/www.cdc.gov\/sleep\/about\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) each evening, your time spent in deep sleep would, in theory, translate to roughly one to two hours a night.\n\nBut there’s some major nuance to that number. Even if you get those recommended seven to nine hours, it doesn’t guarantee that you’ll spend exactly a quarter of that time in deep sleep. Plus, there’s no one-size-fits-all number of total sleep hours that works for everyone. These are rough guidelines, and individual sleep needs can vary. Some people may naturally have more or less deep sleep, and factors like genetics, lifestyle, and sleep disorders can influence how much deep sleep you need too.\n\n### How Can You Tell How Much Deep Sleep You’re Getting?\nSo, how do you know if your time spent in bed is comparable to the guidelines? It’s hard to nail down specifics, but wearable smartwatches, bracelets, or headbands can give you a rough estimation by collecting and analyzing your snooze stats.\n\nThat said, to get exact data about your Zzzs, you need to do a medical sleep study, according to [Johns Hopkins Medicine](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/do-sleep-trackers-really-work). These studies monitor brain waves to analyze your sleep throughout the night.\n\n![A man sleeping on his side lying in bed. He's in the deep sleep stage.](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/7BwFMLRIfAaQz2p36w4ed6\/676a8b7d94870c9d13316d9772199a9c\/how-much-deep-sleep-do-you-need-01.jpg)\n\nAndrii Lysenko \/ iStock \/ Getty Images Plus via Getty Images\n## How to Get More Deep Sleep\nHoping to spend more time in that coveted slow-wave sleep stage? Consider these tips:\n\n- **Make time for movement.** One way to help increase the odds that you’ll increase and improve deep sleep is with exercise. Experts from [Johns Hopkins Medicine](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep) suggest that moderate aerobic activity increases the amount of slow-wave sleep you get, with some people noticing a difference that same night after engaging in 30 minutes of exercise.\n- **Consider your nutrition habits.** Eating too close to bedtime can negatively affect deep sleep, according to [Vernon Williams, MD](https:\/\/www.vernonwilliamsmd.com\/), board-certified neurologist, sports neurologist, and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. Another area of concern, he says, are extreme diets that place you at risk for nutrient deficits and dehydration, which can negatively impact slow-wave sleep. The good news is that healthy nutrition and lifestyle habits can optimize deep sleep. “Eating a balanced diet, maintaining good hydration, regulating the time of food consumption, and avoiding heavy meals for a few hours prior to sleep onset is a good place to start,” Dr. Williams says.\n- **Shy away from caffeine later in the day.** Indeed, dietary choices and lifestyle factors can positively or negatively affect deep sleep—particularly your caffeine habits, says [J. Rico Blanco](https:\/\/www.linkedin.com\/in\/j-rico-blanco-249007bb), certified director of sleep medicine for the American Osteopathic Association. “As a caffeine enthusiast, I have found that [limiting my coffee intake](https:\/\/www.onepeloton.com\/blog\/caffeine-how-long-kick-in-wear-off) to one to two cups daily before 1 PM allows me to fall asleep quickly and sleep more soundly,” he says. “If I stray from this routine and consume caffeine later in the day, my sleep becomes disruptive, and the effects can linger for a day or two.”\n- **Take a warm shower.** Enjoying a [hot shower or bath before bed](https:\/\/www.onepeloton.com\/blog\/cold-shower-before-bed) after a workout may also help promote deep sleep, according to the [Division of Sleep Medicine at Harvard Medical School](https:\/\/sleep.hms.harvard.edu\/education-training\/public-education\/sleep-and-health-education-program\/sleep-health-education-68). (Plus, it’s flat-out relaxing.)\n\nBeyond these tips, it’s always a good idea to prioritize your general [sleep hygiene](https:\/\/www.onepeloton.com\/blog\/sleep-hygiene), which involves optimizing your sleep habits and environment in order to get the best night’s rest possible. That includes keeping a [consistent sleep schedule](https:\/\/www.onepeloton.com\/blog\/how-to-fix-sleep-schedule), following a [soothing bedtime routine](https:\/\/www.onepeloton.com\/blog\/bedtime-routine), avoiding screens an hour before bedtime, and keeping your room dark, quiet, and cool.\n\n## What Happens If You Don’t Get Enough Deep Sleep?\nEven if you get the [recommended total hours of sleep each night](https:\/\/www.onepeloton.com\/blog\/what-time-should-i-go-to-bed), too little time spent in the deep sleep stage can leave you feeling groggy, drained, and tired. That’s why your body needs plenty of slow-wave sleep. Unfortunately, it’s also the stage we naturally [spend less time in](https:\/\/newsinhealth.nih.gov\/2013\/04\/sleep-it) as we age, which explains why so many of us describe ourselves as “light sleepers.”\n\nOver time, insufficient deep sleep is thought to have negative effects on the [glymphatic system](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7698404\/#:~:text=The%20glymphatic%20system%20is%20constantly,decreased%20resistance%20to%20fluid%20flow.), which is a kind of maintenance system that helps clear your brain of proteins and toxins such as tau and amyloid (which are implicated in some neurodegenerative conditions), Dr. Williams explains. “Poor or disordered sleep during the middle-age years has been associated with increased risk of dementia as you age,” he adds.\n\nMore generally, “the unintended consequences of [sleep deprivation](https:\/\/www.onepeloton.com\/blog\/what-is-sleep-debt) can be devastating,” Blanco says. “Physically, \\[those who are\\] sleep-deprived experience fatigue, low energy, and lack of alertness.”\n\nWhen it comes to your mental state, Blanco says a lack of sleep can affect your overall mood, which can lead to being [easily agitated](https:\/\/www.onepeloton.com\/blog\/how-lack-of-sleep-affects-workout-performance), upset, or depressed. “Both contributing factors negatively affect your overall health, and when you combine lack of energy and depression, it equals unsatisfactory health outcomes,” he adds.\n\n“Sleep deprivation, even one night, is known to have negative effects on cognitive function and physical function and performance,” Dr. Williams adds. That’s why it’s so important to make sleep a priority.\n\nRecommended\n\n![peloton-app-devices](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_180,h_180,x_130,y_135\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/4BpK6EBCOcnQW6P3XuHYGs\/e86c1f6778370147552ae18ec85cd4aa\/apps.png)\n\n# Peloton App\nAccess thousands of classes with no equipment needed.\n\n[Learn more](https:\/\/www.onepeloton.com\/app)[Try 30 days free](https:\/\/www.onepeloton.com\/app-membership)\n## The Takeaway\nWhile getting seven to nine hours of sleep is a good general guideline for most adults, the number of sleep cycles you experience and the time spent in each stage, including deep sleep, can vary widely. That’s why focusing on overall sleep quality and making sure you get enough total sleep to feel rested and alert during the day is key. If you find you’re more tired or fatigued than normal, or you’re experiencing sleep disturbances despite getting what you believe to be an adequate amount of sleep, it may be worth consulting a healthcare professional or sleep specialist to evaluate your snooze patterns and address any potential sleep disorders.\n\n### Related Articles\n[![A woman practicing sleep meditation in bed. She's lying on her back under the covers with her eyes closed.](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_833,y_442\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/4mufUdVCav0iZe49lBs705\/9be61c9e48c7607e0684485ec775e2d8\/sleep-meditation.jpg) Meditation Sleep Meditation Can Be a Game-Changer for Your Zzzs—Here’s How to Try It](https:\/\/www.onepeloton.com\/blog\/sleep-meditation)\n\n[![A woman sleeping peacefully in a bright, sunny bedroom. Learn how many hours of REM sleep you need in this article.](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_1414,y_583\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/4ugTRJrmPpBJK059brrwvb\/9047c38464442593babaaa47d31c1990\/how-many-hours-of-rem-sleep-do-you-need-02.jpg) Sleep How Many Hours of REM Sleep Do You Really Need?](https:\/\/www.onepeloton.com\/blog\/how-many-hours-of-rem-sleep-you-need)\n\n[![A woman reading a book while lying in bed at night as part of her bedtime routine.](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_766,y_956\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/tPwBESt8uuzRj03ayoFiU\/0140f9bda969587645c84b9b67551575\/bedtime-routine.jpg) Sleep Everyone Benefits from a Bedtime Routine. Here’s How to Build One You’ll Actually Stick With](https:\/\/www.onepeloton.com\/blog\/bedtime-routine)\n\n[![Scandinavian sleep method: Messy white blankets on a bed.](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_1501,y_511\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/49HV6MMDGfqYuSJDJZHlAG\/44d936f2bef53a16035dd327ce34d42c\/scandinavian-sleep-method-01.jpg) Sleep The Scandinavian Sleep Method Could Save Your Sleep](https:\/\/www.onepeloton.com\/blog\/scandinavian-sleep-method)\n\nThis content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.\n\nShare:\n\n## Get your best Zzzs yet\nEnter your email to get articles, expert-backed tips, and updates from Peloton sent to your inbox.\n\nBy providing your email address, you agree to receive marketing communications from Peloton.\n\nFor more about how we use your information, see our [Privacy Policy.](https:\/\/www.onepeloton.com\/privacy-policy)\n\nShop and Learn\n\n- [Home Trial](https:\/\/www.onepeloton.com\/home-trial)\n- [Membership](https:\/\/www.onepeloton.com\/membership)\n- [Refurbished Bikes](https:\/\/www.onepeloton.com\/refurbished)\n- [Purchasing Used Peloton Bikes](https:\/\/www.onepeloton.com\/used-bikes)\n- [Gift cards](https:\/\/www.onepeloton.com\/gift-cards)\n- [Financing](https:\/\/www.onepeloton.com\/financing)\n- [Instructors](https:\/\/www.onepeloton.com\/instructors)\n- [Peloton for Business](https:\/\/business.onepeloton.com\/)\n- [The Peloton Report](https:\/\/downloads.ctfassets.net\/6jnflt57iyzx\/59EciC2hgJjZ8XoSnbBGbw\/e3ee7a80635afee254708c5cc8f2c567\/Peloton_Report_Executive_Summary.pdf)\n\nAbout\n\n- [Our Story](https:\/\/www.onepeloton.com\/company)\n- [Team](https:\/\/www.onepeloton.com\/company\/team)\n- [Careers](https:\/\/careers.onepeloton.com\/)\n- [Press](https:\/\/www.onepeloton.com\/press)\n- [Global](https:\/\/global.onepeloton.com\/)\n- [Investors](https:\/\/investor.onepeloton.com\/)\n- [Impact & Inclusion](https:\/\/www.onepeloton.com\/impact-inclusion)\n\nVisit Us\n\n- [Showrooms](https:\/\/www.onepeloton.com\/showrooms)\n- [Hotel Finder](https:\/\/hospitality.onepeloton.com\/)\n- [Booking a Test Class](https:\/\/booking.onepeloton.com\/)\n- [Studio](https:\/\/studio.onepeloton.com\/)\n\nSupport\n\n- [Contact Peloton](https:\/\/support.onepeloton.com\/s\/contact-us)\n- [Member Support Center](https:\/\/support.onepeloton.com\/)\n- [Order Replacement Parts](https:\/\/www.onepeloton.com\/shop\/replacement-parts)\n- [Return Policy](https:\/\/support.onepeloton.com\/s\/article\/201108256-Peloton-Return-Policy)\n- [Warranties & Protection Plans](https:\/\/support.onepeloton.com\/s\/article\/4404036415764-Peloton-Warranties-Protection-Plans?language=en_US)\n- [Shipping](https:\/\/support.onepeloton.com\/s\/article\/203078315-What-To-Expect-From-The-In-Home-Delivery-And-Set-Up-Of-Your-Peloton-Bike?language=en_US)\n- [Product Recalls](https:\/\/support.onepeloton.com\/s\/article\/Peloton-Recall-Information)\n- [Security](https:\/\/www.onepeloton.com\/security)\n- [Consumer Health Data Policy](https:\/\/www.onepeloton.com\/consumer-health-data-policy)\n\nSign up to get the latest\n\n1⁠-⁠866⁠-⁠679⁠-⁠9129\n\nVisit Support Center\n\n- [Privacy Policy](https:\/\/www.onepeloton.com\/privacy-policy)\n- [Terms of Service](https:\/\/www.onepeloton.com\/terms-of-service)\n- [Membership Terms](https:\/\/www.onepeloton.com\/membership-terms)\n- [IP Policy](https:\/\/www.onepeloton.com\/ip-policy)\n- Cookie Settings\n- [Accessibility](https:\/\/www.onepeloton.com\/accessibility)\n- [California Transparency Act](https:\/\/investor.onepeloton.com\/static-files\/4e447c26-4cf4-49bf-9193-ef66f3db99b2)\n- © Peloton 2012-2023, Peloton Interactive, Inc. All rights reserved.","attrs_readable_markdown":"Tell me if this sounds familiar: You go to bed intending to sleep at least seven hours so that you’re ready to start the next day bright and early. When your alarm goes off, you think, “Great, I got *so* much sleep,” only to find yourself yawning non-stop and fending off the urge to lie back down. What gives?\n\nDiscover more ways to reach your goals with Peloton\n\nWell, optimum sleep is more than just the number of hours you get each night. It’s also a bit of a complicated puzzle involving sleep cycles and stages, each with its own purposes and benefits. And if you’re trying to boost the quality of your shuteye, looking at your deep sleep can be particularly beneficial to understand how it all fits together. But what defines this stage of rest, and how much deep sleep do you need?\n\nWhat Is Deep Sleep?\n\nDeep sleep is an important stage in the sleep cycle that’s key for keeping your mind and body in tip-top shape. But what does that entail exactly?\n\nWhile you might be ready to check out when your head hits the pillow, the work is just beginning for your body and brain. From the time you declare lights out to [hitting snooze on your alarm](https:\/\/www.onepeloton.com\/blog\/snoozing), your body will likely go through four to five (and sometimes six) sleep cycles, with each cycle lasting about 90 to 120 minutes, according to the [Cleveland Clinic](https:\/\/my.clevelandclinic.org\/health\/articles\/12148-sleep-basics).\n\nExperts believe each sleep cycle has two phases: non-rapid eye movement (NREM), which has three stages, and rapid eye movement (REM), which has one stage, according to the [National Institutes of Health](https:\/\/www.nhlbi.nih.gov\/health\/sleep\/stages-of-sleep) (NIH).\n\nWhen you go to sleep, you’ll typically start at NREM stage 1, then move between NREM stages 2 and 3, and then cap off the process with REM sleep before starting a new cycle, per the Cleveland Clinic. That said, not everyone will move through this cycle in chronological order, and some people may skip a stage or two, according to the [Mayo Clinic](https:\/\/newsnetwork.mayoclinic.org\/discussion\/mayo-clinic-minute-what-are-the-stages-of-sleep). That’s what makes sleep so individual.\n\nDeep sleep (NREM stage 3), which is what we’re focused on here, is also called slow-wave sleep because of the characteristically [slower delta brain waves](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132). You’ll typically spend more time in this restorative sleep stage earlier in the night, per the NIH.\n\nDuring deep sleep, your heart and respiratory rates are slow and your muscles are relaxed, allowing you to benefit from restorative snoozing that’s necessary for overall health. This state of deep relaxation is also why it’s difficult to wake someone up during deep sleep.\n\nWhy Is Deep Sleep Important?\n\nDuring deep sleep, the body undergoes significant physical repair and restoration, including [muscle recovery](https:\/\/www.onepeloton.com\/blog\/sore-muscles-after-workout), tissue growth, and the release of growth hormones. It’s also the stage where your brain processes and consolidates information and experiences from the day, helping you retain and make sense of new things.\n\nWhat’s more, getting sufficient deep sleep can help your body fend off infections and illnesses, replenish energy reserves, and help you wake up feeling refreshed, energized, and ready to take on the day.\n\nHow Much Deep Sleep Do You Need?\n\nDeep sleep makes up about [25 percent](https:\/\/my.clevelandclinic.org\/health\/body\/12148-sleep-basics) of the total sleep time for adults. If you get the recommended [seven to nine hours of shuteye](https:\/\/www.cdc.gov\/sleep\/about\/?CDC_AAref_Val=https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) each evening, your time spent in deep sleep would, in theory, translate to roughly one to two hours a night.\n\nBut there’s some major nuance to that number. Even if you get those recommended seven to nine hours, it doesn’t guarantee that you’ll spend exactly a quarter of that time in deep sleep. Plus, there’s no one-size-fits-all number of total sleep hours that works for everyone. These are rough guidelines, and individual sleep needs can vary. Some people may naturally have more or less deep sleep, and factors like genetics, lifestyle, and sleep disorders can influence how much deep sleep you need too.\n\nHow Can You Tell How Much Deep Sleep You’re Getting?\n\nSo, how do you know if your time spent in bed is comparable to the guidelines? It’s hard to nail down specifics, but wearable smartwatches, bracelets, or headbands can give you a rough estimation by collecting and analyzing your snooze stats.\n\nThat said, to get exact data about your Zzzs, you need to do a medical sleep study, according to [Johns Hopkins Medicine](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/do-sleep-trackers-really-work). These studies monitor brain waves to analyze your sleep throughout the night.\n\n![A man sleeping on his side lying in bed. He's in the deep sleep stage.](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/7BwFMLRIfAaQz2p36w4ed6\/676a8b7d94870c9d13316d9772199a9c\/how-much-deep-sleep-do-you-need-01.jpg)\n\nAndrii Lysenko \/ iStock \/ Getty Images Plus via Getty Images\n\nHow to Get More Deep Sleep\n\nHoping to spend more time in that coveted slow-wave sleep stage? Consider these tips:\n\n- **Make time for movement.** One way to help increase the odds that you’ll increase and improve deep sleep is with exercise. Experts from [Johns Hopkins Medicine](https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep) suggest that moderate aerobic activity increases the amount of slow-wave sleep you get, with some people noticing a difference that same night after engaging in 30 minutes of exercise.\n- **Consider your nutrition habits.** Eating too close to bedtime can negatively affect deep sleep, according to [Vernon Williams, MD](https:\/\/www.vernonwilliamsmd.com\/), board-certified neurologist, sports neurologist, and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. Another area of concern, he says, are extreme diets that place you at risk for nutrient deficits and dehydration, which can negatively impact slow-wave sleep. The good news is that healthy nutrition and lifestyle habits can optimize deep sleep. “Eating a balanced diet, maintaining good hydration, regulating the time of food consumption, and avoiding heavy meals for a few hours prior to sleep onset is a good place to start,” Dr. Williams says.\n- **Shy away from caffeine later in the day.** Indeed, dietary choices and lifestyle factors can positively or negatively affect deep sleep—particularly your caffeine habits, says [J. Rico Blanco](https:\/\/www.linkedin.com\/in\/j-rico-blanco-249007bb), certified director of sleep medicine for the American Osteopathic Association. “As a caffeine enthusiast, I have found that [limiting my coffee intake](https:\/\/www.onepeloton.com\/blog\/caffeine-how-long-kick-in-wear-off) to one to two cups daily before 1 PM allows me to fall asleep quickly and sleep more soundly,” he says. “If I stray from this routine and consume caffeine later in the day, my sleep becomes disruptive, and the effects can linger for a day or two.”\n\nBeyond these tips, it’s always a good idea to prioritize your general [sleep hygiene](https:\/\/www.onepeloton.com\/blog\/sleep-hygiene), which involves optimizing your sleep habits and environment in order to get the best night’s rest possible. That includes keeping a [consistent sleep schedule](https:\/\/www.onepeloton.com\/blog\/how-to-fix-sleep-schedule), following a [soothing bedtime routine](https:\/\/www.onepeloton.com\/blog\/bedtime-routine), avoiding screens an hour before bedtime, and keeping your room dark, quiet, and cool.\n\nWhat Happens If You Don’t Get Enough Deep Sleep?\n\nEven if you get the [recommended total hours of sleep each night](https:\/\/www.onepeloton.com\/blog\/what-time-should-i-go-to-bed), too little time spent in the deep sleep stage can leave you feeling groggy, drained, and tired. That’s why your body needs plenty of slow-wave sleep. Unfortunately, it’s also the stage we naturally [spend less time in](https:\/\/newsinhealth.nih.gov\/2013\/04\/sleep-it) as we age, which explains why so many of us describe ourselves as “light sleepers.”\n\nOver time, insufficient deep sleep is thought to have negative effects on the [glymphatic system](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7698404\/#:~:text=The%20glymphatic%20system%20is%20constantly,decreased%20resistance%20to%20fluid%20flow.), which is a kind of maintenance system that helps clear your brain of proteins and toxins such as tau and amyloid (which are implicated in some neurodegenerative conditions), Dr. Williams explains. “Poor or disordered sleep during the middle-age years has been associated with increased risk of dementia as you age,” he adds.\n\nMore generally, “the unintended consequences of [sleep deprivation](https:\/\/www.onepeloton.com\/blog\/what-is-sleep-debt) can be devastating,” Blanco says. “Physically, \\[those who are\\] sleep-deprived experience fatigue, low energy, and lack of alertness.”\n\nWhen it comes to your mental state, Blanco says a lack of sleep can affect your overall mood, which can lead to being [easily agitated](https:\/\/www.onepeloton.com\/blog\/how-lack-of-sleep-affects-workout-performance), upset, or depressed. “Both contributing factors negatively affect your overall health, and when you combine lack of energy and depression, it equals unsatisfactory health outcomes,” he adds.\n\n“Sleep deprivation, even one night, is known to have negative effects on cognitive function and physical function and performance,” Dr. Williams adds. That’s why it’s so important to make sleep a priority.\n\nRecommended\n\n## Peloton App\nAccess thousands of classes with no equipment needed.\n\nThe Takeaway\n\nWhile getting seven to nine hours of sleep is a good general guideline for most adults, the number of sleep cycles you experience and the time spent in each stage, including deep sleep, can vary widely. That’s why focusing on overall sleep quality and making sure you get enough total sleep to feel rested and alert during the day is key. If you find you’re more tired or fatigued than normal, or you’re experiencing sleep disturbances despite getting what you believe to be an adequate amount of sleep, it may be worth consulting a healthcare professional or sleep specialist to evaluate your snooze patterns and address any potential sleep disorders.\n\nThis content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.","meta_canonical":null}

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Meta Title	How Much Deep Sleep Do You Really Need? \| The Output by Peloton
Meta Description	Unravel the secrets of deep sleep and its ties to exercise. Enhance your sleep quality and understand the ideal deep sleep duration for a healthier life.
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Boilerpipe Text	Tell me if this sounds familiar: You go to bed intending to sleep at least seven hours so that you’re ready to start the next day bright and early. When your alarm goes off, you think, “Great, I got so much sleep,” only to find yourself yawning non-stop and fending off the urge to lie back down. What gives? Discover more ways to reach your goals with Peloton Well, optimum sleep is more than just the number of hours you get each night. It’s also a bit of a complicated puzzle involving sleep cycles and stages, each with its own purposes and benefits. And if you’re trying to boost the quality of your shuteye, looking at your deep sleep can be particularly beneficial to understand how it all fits together. But what defines this stage of rest, and how much deep sleep do you need? What Is Deep Sleep? Deep sleep is an important stage in the sleep cycle that’s key for keeping your mind and body in tip-top shape. But what does that entail exactly? While you might be ready to check out when your head hits the pillow, the work is just beginning for your body and brain. From the time you declare lights out to hitting snooze on your alarm , your body will likely go through four to five (and sometimes six) sleep cycles, with each cycle lasting about 90 to 120 minutes, according to the Cleveland Clinic . Experts believe each sleep cycle has two phases: non-rapid eye movement (NREM), which has three stages, and rapid eye movement (REM), which has one stage, according to the National Institutes of Health (NIH). When you go to sleep, you’ll typically start at NREM stage 1, then move between NREM stages 2 and 3, and then cap off the process with REM sleep before starting a new cycle, per the Cleveland Clinic. That said, not everyone will move through this cycle in chronological order, and some people may skip a stage or two, according to the Mayo Clinic . That’s what makes sleep so individual. Deep sleep (NREM stage 3), which is what we’re focused on here, is also called slow-wave sleep because of the characteristically slower delta brain waves . You’ll typically spend more time in this restorative sleep stage earlier in the night, per the NIH. During deep sleep, your heart and respiratory rates are slow and your muscles are relaxed, allowing you to benefit from restorative snoozing that’s necessary for overall health. This state of deep relaxation is also why it’s difficult to wake someone up during deep sleep. Why Is Deep Sleep Important? During deep sleep, the body undergoes significant physical repair and restoration, including muscle recovery , tissue growth, and the release of growth hormones. It’s also the stage where your brain processes and consolidates information and experiences from the day, helping you retain and make sense of new things. What’s more, getting sufficient deep sleep can help your body fend off infections and illnesses, replenish energy reserves, and help you wake up feeling refreshed, energized, and ready to take on the day. How Much Deep Sleep Do You Need? Deep sleep makes up about 25 percent of the total sleep time for adults. If you get the recommended seven to nine hours of shuteye each evening, your time spent in deep sleep would, in theory, translate to roughly one to two hours a night. But there’s some major nuance to that number. Even if you get those recommended seven to nine hours, it doesn’t guarantee that you’ll spend exactly a quarter of that time in deep sleep. Plus, there’s no one-size-fits-all number of total sleep hours that works for everyone. These are rough guidelines, and individual sleep needs can vary. Some people may naturally have more or less deep sleep, and factors like genetics, lifestyle, and sleep disorders can influence how much deep sleep you need too. How Can You Tell How Much Deep Sleep You’re Getting? So, how do you know if your time spent in bed is comparable to the guidelines? It’s hard to nail down specifics, but wearable smartwatches, bracelets, or headbands can give you a rough estimation by collecting and analyzing your snooze stats. That said, to get exact data about your Zzzs, you need to do a medical sleep study, according to Johns Hopkins Medicine . These studies monitor brain waves to analyze your sleep throughout the night. Andrii Lysenko / iStock / Getty Images Plus via Getty Images How to Get More Deep Sleep Hoping to spend more time in that coveted slow-wave sleep stage? Consider these tips: Make time for movement. One way to help increase the odds that you’ll increase and improve deep sleep is with exercise. Experts from Johns Hopkins Medicine suggest that moderate aerobic activity increases the amount of slow-wave sleep you get, with some people noticing a difference that same night after engaging in 30 minutes of exercise. Consider your nutrition habits. Eating too close to bedtime can negatively affect deep sleep, according to Vernon Williams, MD , board-certified neurologist, sports neurologist, and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. Another area of concern, he says, are extreme diets that place you at risk for nutrient deficits and dehydration, which can negatively impact slow-wave sleep. The good news is that healthy nutrition and lifestyle habits can optimize deep sleep. “Eating a balanced diet, maintaining good hydration, regulating the time of food consumption, and avoiding heavy meals for a few hours prior to sleep onset is a good place to start,” Dr. Williams says. Shy away from caffeine later in the day. Indeed, dietary choices and lifestyle factors can positively or negatively affect deep sleep—particularly your caffeine habits, says J. Rico Blanco , certified director of sleep medicine for the American Osteopathic Association. “As a caffeine enthusiast, I have found that limiting my coffee intake to one to two cups daily before 1 PM allows me to fall asleep quickly and sleep more soundly,” he says. “If I stray from this routine and consume caffeine later in the day, my sleep becomes disruptive, and the effects can linger for a day or two.” Beyond these tips, it’s always a good idea to prioritize your general sleep hygiene , which involves optimizing your sleep habits and environment in order to get the best night’s rest possible. That includes keeping a consistent sleep schedule , following a soothing bedtime routine , avoiding screens an hour before bedtime, and keeping your room dark, quiet, and cool. What Happens If You Don’t Get Enough Deep Sleep? Even if you get the recommended total hours of sleep each night , too little time spent in the deep sleep stage can leave you feeling groggy, drained, and tired. That’s why your body needs plenty of slow-wave sleep. Unfortunately, it’s also the stage we naturally spend less time in as we age, which explains why so many of us describe ourselves as “light sleepers.” Over time, insufficient deep sleep is thought to have negative effects on the glymphatic system , which is a kind of maintenance system that helps clear your brain of proteins and toxins such as tau and amyloid (which are implicated in some neurodegenerative conditions), Dr. Williams explains. “Poor or disordered sleep during the middle-age years has been associated with increased risk of dementia as you age,” he adds. More generally, “the unintended consequences of sleep deprivation can be devastating,” Blanco says. “Physically, [those who are] sleep-deprived experience fatigue, low energy, and lack of alertness.” When it comes to your mental state, Blanco says a lack of sleep can affect your overall mood, which can lead to being easily agitated , upset, or depressed. “Both contributing factors negatively affect your overall health, and when you combine lack of energy and depression, it equals unsatisfactory health outcomes,” he adds. “Sleep deprivation, even one night, is known to have negative effects on cognitive function and physical function and performance,” Dr. Williams adds. That’s why it’s so important to make sleep a priority. Recommended Peloton App Access thousands of classes with no equipment needed. The Takeaway While getting seven to nine hours of sleep is a good general guideline for most adults, the number of sleep cycles you experience and the time spent in each stage, including deep sleep, can vary widely. That’s why focusing on overall sleep quality and making sure you get enough total sleep to feel rested and alert during the day is key. If you find you’re more tired or fatigued than normal, or you’re experiencing sleep disturbances despite getting what you believe to be an adequate amount of sleep, it may be worth consulting a healthcare professional or sleep specialist to evaluate your snooze patterns and address any potential sleep disorders. This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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She's asleep under the covers in a dark bedroom.](https://res.cloudinary.com/peloton-cycle/image/fetch/f_auto,c_limit,w_3840,q_90/https://images.ctfassets.net/6ilvqec50fal/69EujWyohgv9wJnqNFe5qJ/534d8850422d5036648e915b7a8e740c/how-much-deep-sleep-do-you-need-02.jpg) skynesher / E+ via Getty Images 1. [Home](https://www.onepeloton.com/blog) 2. [Recover](https://www.onepeloton.com/blog/topic/recover) 3. [Sleep](https://www.onepeloton.com/blog/topic/recover/sleep) # How Much Deep Sleep Do You Need? Deep sleep (aka slow-wave sleep) is crucial for getting a good night’s rest. By [Sara Lindberg](https://www.onepeloton.com/blog/author/sara-lindberg), Team Peloton•Updated November 26, 2024 Share: [In this article](https://www.onepeloton.com/blog/how-much-deep-sleep-do-you-need) - [What Is Deep Sleep?](https://www.onepeloton.com/blog/#article-content-block-3) - [Why Is Deep Sleep Important?](https://www.onepeloton.com/blog/#article-content-block-11) - [How Much Deep Sleep Do You Need?](https://www.onepeloton.com/blog/#article-content-block-14) - [How to Get More Deep Sleep](https://www.onepeloton.com/blog/#article-content-block-21) - [What Happens If You Don’t Get Enough Deep Sleep?](https://www.onepeloton.com/blog/#article-content-block-25) - [The Takeaway](https://www.onepeloton.com/blog/#article-content-block-32) *** Tell me if this sounds familiar: You go to bed intending to sleep at least seven hours so that you’re ready to start the next day bright and early. When your alarm goes off, you think, “Great, I got so much sleep,” only to find yourself yawning non-stop and fending off the urge to lie back down. What gives? ### Discover more ways to reach your goals with Peloton [![Woman lifting weights](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_161,h_130,x_110,y_22/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/1JmOZyBQyZoZzyMfJFkMb4/f0e0aba41c777ac629208e7b4084e97e/GetStronger_2x.png) Get stronger](https://www.onepeloton.com/get-stronger) [![Man running](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_161,h_130,x_157,y_10/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/2yHnPHrm6ki1zR2Q4NBGke/c263c3a7a04e7e5e08dcd7eaae083199/ImproveEndurance_2x.png) Improve endurance](https://www.onepeloton.com/improve-endurance) [![Man lifting weights](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_161,h_130,x_123,y_61/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/2aGVFWDYsSqVOKWQPTKoVL/6de99853e2dd9c59d79f54ca9b04ca2e/Supportweightgoals_2x.png) Support weight goals](https://www.onepeloton.com/support-weight-goals) [![Woman on a Peloton Tread](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_161,h_130,x_142,y_32/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/4r07w5Pxr8kuZpdrFuVi8W/dc0a7c26043f00355730b608a44ae957/Healthyaging_2x.png) Healthy aging](https://www.onepeloton.com/healthy-aging) [![Woman on a Peloton Bike](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_161,h_130,x_139,y_51/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/14H23yrzz9fS94C1kxIVr9/a1db5889ffedbd14c0accbeccc9b45a9/Buildaroutine_2x.png) Build a routine](https://www.onepeloton.com/build-a-routine) Well, optimum sleep is more than just the number of hours you get each night. It’s also a bit of a complicated puzzle involving sleep cycles and stages, each with its own purposes and benefits. And if you’re trying to boost the quality of your shuteye, looking at your deep sleep can be particularly beneficial to understand how it all fits together. But what defines this stage of rest, and how much deep sleep do you need? ## What Is Deep Sleep? Deep sleep is an important stage in the sleep cycle that’s key for keeping your mind and body in tip-top shape. But what does that entail exactly? While you might be ready to check out when your head hits the pillow, the work is just beginning for your body and brain. From the time you declare lights out to [hitting snooze on your alarm](https://www.onepeloton.com/blog/snoozing), your body will likely go through four to five (and sometimes six) sleep cycles, with each cycle lasting about 90 to 120 minutes, according to the [Cleveland Clinic](https://my.clevelandclinic.org/health/articles/12148-sleep-basics). Experts believe each sleep cycle has two phases: non-rapid eye movement (NREM), which has three stages, and rapid eye movement (REM), which has one stage, according to the [National Institutes of Health](https://www.nhlbi.nih.gov/health/sleep/stages-of-sleep) (NIH). When you go to sleep, you’ll typically start at NREM stage 1, then move between NREM stages 2 and 3, and then cap off the process with REM sleep before starting a new cycle, per the Cleveland Clinic. That said, not everyone will move through this cycle in chronological order, and some people may skip a stage or two, according to the [Mayo Clinic](https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-what-are-the-stages-of-sleep). That’s what makes sleep so individual. Deep sleep (NREM stage 3), which is what we’re focused on here, is also called slow-wave sleep because of the characteristically [slower delta brain waves](https://www.ncbi.nlm.nih.gov/books/NBK526132). You’ll typically spend more time in this restorative sleep stage earlier in the night, per the NIH. During deep sleep, your heart and respiratory rates are slow and your muscles are relaxed, allowing you to benefit from restorative snoozing that’s necessary for overall health. This state of deep relaxation is also why it’s difficult to wake someone up during deep sleep. ### Try a Guided Sleep Meditation Class [See all classes](https://www.onepeloton.com/classes) [![10 min Sleep Meditation](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_0,y_0/f_auto/q_auto/https:/s3.amazonaws.com/peloton-ride-images/ef64a5a707a857b1a51bfcda6863ecbdebd26157/img_1710006988_eeb3a36b95e84446bcbe0386b622eb35.png) 10 min Sleep Meditation Kirra Michel · Meditation](https://www.onepeloton.com/classes/meditation/10-min-sleep-meditation-kirra-michel-1710001035?classId=16c44e6521a843fcbde0feb15f07507c) [![20 min Sleep Meditation](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_0,y_0/f_auto/q_auto/https:/s3.amazonaws.com/peloton-ride-images/de271a6c269348180bf0b65dbd6e394669ea3711/img_1726170054_d8bc3525a8e049fcb56fcfdc1d52c73d.jpg) 20 min Sleep Meditation Chelsea Jackson Roberts · Meditation](https://www.onepeloton.com/classes/meditation/ao-20-min-sleep-meditation-chelsea-jackson-roberts-0e136b05d4cc?classId=8bd332dbf7d34a35ba070e136b05d4cc) [![10 min Sleep Meditation](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_0,y_0/f_auto/q_auto/https:/s3.amazonaws.com/peloton-ride-images/97b8b07d9e8c837b2e65fe1c85349e67632e64ef/img_1748374391_9ae45da183fc499a8a5b8f87aea4cfba.jpg) 10 min Sleep Meditation Denis Morton · Meditation](https://www.onepeloton.com/classes/meditation/ao-15-min-sleep-meditation-denis-morton-1c6e838150fe?classId=572c65dcb7e64a9faff61c6e838150fe) [![30 min Sleep Meditation](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_0,y_0/f_auto/q_auto/https:/s3.amazonaws.com/peloton-ride-images/3042d90994c01756ebc178183173a26a5b74b952/img_1733523059_7aa77d7a4169484da23c68be76b112ed.jpg) 30 min Sleep Meditation Kirra Michel · Meditation](https://www.onepeloton.com/classes/meditation/ao-30-min-sleep-meditation-kirra-michel-fce3ed3467d8?classId=e50c727bd65d46ea9e6dfce3ed3467d8) ## Why Is Deep Sleep Important? During deep sleep, the body undergoes significant physical repair and restoration, including [muscle recovery](https://www.onepeloton.com/blog/sore-muscles-after-workout), tissue growth, and the release of growth hormones. It’s also the stage where your brain processes and consolidates information and experiences from the day, helping you retain and make sense of new things. What’s more, getting sufficient deep sleep can help your body fend off infections and illnesses, replenish energy reserves, and help you wake up feeling refreshed, energized, and ready to take on the day. ## How Much Deep Sleep Do You Need? Deep sleep makes up about [25 percent](https://my.clevelandclinic.org/health/body/12148-sleep-basics) of the total sleep time for adults. If you get the recommended [seven to nine hours of shuteye](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) each evening, your time spent in deep sleep would, in theory, translate to roughly one to two hours a night. But there’s some major nuance to that number. Even if you get those recommended seven to nine hours, it doesn’t guarantee that you’ll spend exactly a quarter of that time in deep sleep. Plus, there’s no one-size-fits-all number of total sleep hours that works for everyone. These are rough guidelines, and individual sleep needs can vary. Some people may naturally have more or less deep sleep, and factors like genetics, lifestyle, and sleep disorders can influence how much deep sleep you need too. ### How Can You Tell How Much Deep Sleep You’re Getting? So, how do you know if your time spent in bed is comparable to the guidelines? It’s hard to nail down specifics, but wearable smartwatches, bracelets, or headbands can give you a rough estimation by collecting and analyzing your snooze stats. That said, to get exact data about your Zzzs, you need to do a medical sleep study, according to [Johns Hopkins Medicine](https://www.hopkinsmedicine.org/health/wellness-and-prevention/do-sleep-trackers-really-work). These studies monitor brain waves to analyze your sleep throughout the night. ![A man sleeping on his side lying in bed. He's in the deep sleep stage.](https://res.cloudinary.com/peloton-cycle/image/fetch/f_auto,c_limit,w_3840,q_90/https://images.ctfassets.net/6ilvqec50fal/7BwFMLRIfAaQz2p36w4ed6/676a8b7d94870c9d13316d9772199a9c/how-much-deep-sleep-do-you-need-01.jpg) Andrii Lysenko / iStock / Getty Images Plus via Getty Images ## How to Get More Deep Sleep Hoping to spend more time in that coveted slow-wave sleep stage? Consider these tips: - Make time for movement. One way to help increase the odds that you’ll increase and improve deep sleep is with exercise. Experts from [Johns Hopkins Medicine](https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep) suggest that moderate aerobic activity increases the amount of slow-wave sleep you get, with some people noticing a difference that same night after engaging in 30 minutes of exercise. - Consider your nutrition habits. Eating too close to bedtime can negatively affect deep sleep, according to [Vernon Williams, MD](https://www.vernonwilliamsmd.com/), board-certified neurologist, sports neurologist, and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. Another area of concern, he says, are extreme diets that place you at risk for nutrient deficits and dehydration, which can negatively impact slow-wave sleep. The good news is that healthy nutrition and lifestyle habits can optimize deep sleep. “Eating a balanced diet, maintaining good hydration, regulating the time of food consumption, and avoiding heavy meals for a few hours prior to sleep onset is a good place to start,” Dr. Williams says. - Shy away from caffeine later in the day. Indeed, dietary choices and lifestyle factors can positively or negatively affect deep sleep—particularly your caffeine habits, says [J. Rico Blanco](https://www.linkedin.com/in/j-rico-blanco-249007bb), certified director of sleep medicine for the American Osteopathic Association. “As a caffeine enthusiast, I have found that [limiting my coffee intake](https://www.onepeloton.com/blog/caffeine-how-long-kick-in-wear-off) to one to two cups daily before 1 PM allows me to fall asleep quickly and sleep more soundly,” he says. “If I stray from this routine and consume caffeine later in the day, my sleep becomes disruptive, and the effects can linger for a day or two.” - Take a warm shower. Enjoying a [hot shower or bath before bed](https://www.onepeloton.com/blog/cold-shower-before-bed) after a workout may also help promote deep sleep, according to the [Division of Sleep Medicine at Harvard Medical School](https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-68). (Plus, it’s flat-out relaxing.) Beyond these tips, it’s always a good idea to prioritize your general [sleep hygiene](https://www.onepeloton.com/blog/sleep-hygiene), which involves optimizing your sleep habits and environment in order to get the best night’s rest possible. That includes keeping a [consistent sleep schedule](https://www.onepeloton.com/blog/how-to-fix-sleep-schedule), following a [soothing bedtime routine](https://www.onepeloton.com/blog/bedtime-routine), avoiding screens an hour before bedtime, and keeping your room dark, quiet, and cool. ## What Happens If You Don’t Get Enough Deep Sleep? Even if you get the [recommended total hours of sleep each night](https://www.onepeloton.com/blog/what-time-should-i-go-to-bed), too little time spent in the deep sleep stage can leave you feeling groggy, drained, and tired. That’s why your body needs plenty of slow-wave sleep. Unfortunately, it’s also the stage we naturally [spend less time in](https://newsinhealth.nih.gov/2013/04/sleep-it) as we age, which explains why so many of us describe ourselves as “light sleepers.” Over time, insufficient deep sleep is thought to have negative effects on the [glymphatic system](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7698404/#:~:text=The%20glymphatic%20system%20is%20constantly,decreased%20resistance%20to%20fluid%20flow.), which is a kind of maintenance system that helps clear your brain of proteins and toxins such as tau and amyloid (which are implicated in some neurodegenerative conditions), Dr. Williams explains. “Poor or disordered sleep during the middle-age years has been associated with increased risk of dementia as you age,” he adds. More generally, “the unintended consequences of [sleep deprivation](https://www.onepeloton.com/blog/what-is-sleep-debt) can be devastating,” Blanco says. “Physically, \[those who are\] sleep-deprived experience fatigue, low energy, and lack of alertness.” When it comes to your mental state, Blanco says a lack of sleep can affect your overall mood, which can lead to being [easily agitated](https://www.onepeloton.com/blog/how-lack-of-sleep-affects-workout-performance), upset, or depressed. “Both contributing factors negatively affect your overall health, and when you combine lack of energy and depression, it equals unsatisfactory health outcomes,” he adds. “Sleep deprivation, even one night, is known to have negative effects on cognitive function and physical function and performance,” Dr. Williams adds. That’s why it’s so important to make sleep a priority. Recommended ![peloton-app-devices](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_180,h_180,x_130,y_135/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/4BpK6EBCOcnQW6P3XuHYGs/e86c1f6778370147552ae18ec85cd4aa/apps.png) # Peloton App Access thousands of classes with no equipment needed. [Learn more](https://www.onepeloton.com/app)[Try 30 days free](https://www.onepeloton.com/app-membership) ## The Takeaway While getting seven to nine hours of sleep is a good general guideline for most adults, the number of sleep cycles you experience and the time spent in each stage, including deep sleep, can vary widely. That’s why focusing on overall sleep quality and making sure you get enough total sleep to feel rested and alert during the day is key. If you find you’re more tired or fatigued than normal, or you’re experiencing sleep disturbances despite getting what you believe to be an adequate amount of sleep, it may be worth consulting a healthcare professional or sleep specialist to evaluate your snooze patterns and address any potential sleep disorders. ### Related Articles [![A woman practicing sleep meditation in bed. She's lying on her back under the covers with her eyes closed.](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_833,y_442/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/4mufUdVCav0iZe49lBs705/9be61c9e48c7607e0684485ec775e2d8/sleep-meditation.jpg) Meditation Sleep Meditation Can Be a Game-Changer for Your Zzzs—Here’s How to Try It](https://www.onepeloton.com/blog/sleep-meditation) [![A woman sleeping peacefully in a bright, sunny bedroom. Learn how many hours of REM sleep you need in this article.](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_1414,y_583/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/4ugTRJrmPpBJK059brrwvb/9047c38464442593babaaa47d31c1990/how-many-hours-of-rem-sleep-do-you-need-02.jpg) Sleep How Many Hours of REM Sleep Do You Really Need?](https://www.onepeloton.com/blog/how-many-hours-of-rem-sleep-you-need) [![A woman reading a book while lying in bed at night as part of her bedtime routine.](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_766,y_956/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/tPwBESt8uuzRj03ayoFiU/0140f9bda969587645c84b9b67551575/bedtime-routine.jpg) Sleep Everyone Benefits from a Bedtime Routine. Here’s How to Build One You’ll Actually Stick With](https://www.onepeloton.com/blog/bedtime-routine) [![Scandinavian sleep method: Messy white blankets on a bed.](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_1501,y_511/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/49HV6MMDGfqYuSJDJZHlAG/44d936f2bef53a16035dd327ce34d42c/scandinavian-sleep-method-01.jpg) Sleep The Scandinavian Sleep Method Could Save Your Sleep](https://www.onepeloton.com/blog/scandinavian-sleep-method) This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately. Share: ## Get your best Zzzs yet Enter your email to get articles, expert-backed tips, and updates from Peloton sent to your inbox. By providing your email address, you agree to receive marketing communications from Peloton. For more about how we use your information, see our [Privacy Policy.](https://www.onepeloton.com/privacy-policy) Shop and Learn - [Home Trial](https://www.onepeloton.com/home-trial) - [Membership](https://www.onepeloton.com/membership) - [Refurbished Bikes](https://www.onepeloton.com/refurbished) - [Purchasing Used Peloton Bikes](https://www.onepeloton.com/used-bikes) - [Gift cards](https://www.onepeloton.com/gift-cards) - [Financing](https://www.onepeloton.com/financing) - [Instructors](https://www.onepeloton.com/instructors) - [Peloton for Business](https://business.onepeloton.com/) - [The Peloton Report](https://downloads.ctfassets.net/6jnflt57iyzx/59EciC2hgJjZ8XoSnbBGbw/e3ee7a80635afee254708c5cc8f2c567/Peloton_Report_Executive_Summary.pdf) About - [Our Story](https://www.onepeloton.com/company) - [Team](https://www.onepeloton.com/company/team) - [Careers](https://careers.onepeloton.com/) - [Press](https://www.onepeloton.com/press) - [Global](https://global.onepeloton.com/) - [Investors](https://investor.onepeloton.com/) - [Impact & Inclusion](https://www.onepeloton.com/impact-inclusion) Visit Us - [Showrooms](https://www.onepeloton.com/showrooms) - [Hotel Finder](https://hospitality.onepeloton.com/) - [Booking a Test Class](https://booking.onepeloton.com/) - [Studio](https://studio.onepeloton.com/) Support - [Contact Peloton](https://support.onepeloton.com/s/contact-us) - [Member Support Center](https://support.onepeloton.com/) - [Order Replacement Parts](https://www.onepeloton.com/shop/replacement-parts) - [Return Policy](https://support.onepeloton.com/s/article/201108256-Peloton-Return-Policy) - [Warranties & Protection Plans](https://support.onepeloton.com/s/article/4404036415764-Peloton-Warranties-Protection-Plans?language=en_US) - [Shipping](https://support.onepeloton.com/s/article/203078315-What-To-Expect-From-The-In-Home-Delivery-And-Set-Up-Of-Your-Peloton-Bike?language=en_US) - [Product Recalls](https://support.onepeloton.com/s/article/Peloton-Recall-Information) - [Security](https://www.onepeloton.com/security) - [Consumer Health Data Policy](https://www.onepeloton.com/consumer-health-data-policy) Sign up to get the latest 1⁠-⁠866⁠-⁠679⁠-⁠9129 Visit Support Center - [Privacy Policy](https://www.onepeloton.com/privacy-policy) - [Terms of Service](https://www.onepeloton.com/terms-of-service) - [Membership Terms](https://www.onepeloton.com/membership-terms) - [IP Policy](https://www.onepeloton.com/ip-policy) - Cookie Settings - [Accessibility](https://www.onepeloton.com/accessibility) - [California Transparency Act](https://investor.onepeloton.com/static-files/4e447c26-4cf4-49bf-9193-ef66f3db99b2) - © Peloton 2012-2023, Peloton Interactive, Inc. 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Readable Markdown	Tell me if this sounds familiar: You go to bed intending to sleep at least seven hours so that you’re ready to start the next day bright and early. When your alarm goes off, you think, “Great, I got so much sleep,” only to find yourself yawning non-stop and fending off the urge to lie back down. What gives? Discover more ways to reach your goals with Peloton Well, optimum sleep is more than just the number of hours you get each night. It’s also a bit of a complicated puzzle involving sleep cycles and stages, each with its own purposes and benefits. And if you’re trying to boost the quality of your shuteye, looking at your deep sleep can be particularly beneficial to understand how it all fits together. But what defines this stage of rest, and how much deep sleep do you need? What Is Deep Sleep? Deep sleep is an important stage in the sleep cycle that’s key for keeping your mind and body in tip-top shape. But what does that entail exactly? While you might be ready to check out when your head hits the pillow, the work is just beginning for your body and brain. From the time you declare lights out to [hitting snooze on your alarm](https://www.onepeloton.com/blog/snoozing), your body will likely go through four to five (and sometimes six) sleep cycles, with each cycle lasting about 90 to 120 minutes, according to the [Cleveland Clinic](https://my.clevelandclinic.org/health/articles/12148-sleep-basics). Experts believe each sleep cycle has two phases: non-rapid eye movement (NREM), which has three stages, and rapid eye movement (REM), which has one stage, according to the [National Institutes of Health](https://www.nhlbi.nih.gov/health/sleep/stages-of-sleep) (NIH). When you go to sleep, you’ll typically start at NREM stage 1, then move between NREM stages 2 and 3, and then cap off the process with REM sleep before starting a new cycle, per the Cleveland Clinic. That said, not everyone will move through this cycle in chronological order, and some people may skip a stage or two, according to the [Mayo Clinic](https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-what-are-the-stages-of-sleep). That’s what makes sleep so individual. Deep sleep (NREM stage 3), which is what we’re focused on here, is also called slow-wave sleep because of the characteristically [slower delta brain waves](https://www.ncbi.nlm.nih.gov/books/NBK526132). You’ll typically spend more time in this restorative sleep stage earlier in the night, per the NIH. During deep sleep, your heart and respiratory rates are slow and your muscles are relaxed, allowing you to benefit from restorative snoozing that’s necessary for overall health. This state of deep relaxation is also why it’s difficult to wake someone up during deep sleep. Why Is Deep Sleep Important? During deep sleep, the body undergoes significant physical repair and restoration, including [muscle recovery](https://www.onepeloton.com/blog/sore-muscles-after-workout), tissue growth, and the release of growth hormones. It’s also the stage where your brain processes and consolidates information and experiences from the day, helping you retain and make sense of new things. What’s more, getting sufficient deep sleep can help your body fend off infections and illnesses, replenish energy reserves, and help you wake up feeling refreshed, energized, and ready to take on the day. How Much Deep Sleep Do You Need? Deep sleep makes up about [25 percent](https://my.clevelandclinic.org/health/body/12148-sleep-basics) of the total sleep time for adults. If you get the recommended [seven to nine hours of shuteye](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) each evening, your time spent in deep sleep would, in theory, translate to roughly one to two hours a night. But there’s some major nuance to that number. Even if you get those recommended seven to nine hours, it doesn’t guarantee that you’ll spend exactly a quarter of that time in deep sleep. Plus, there’s no one-size-fits-all number of total sleep hours that works for everyone. These are rough guidelines, and individual sleep needs can vary. Some people may naturally have more or less deep sleep, and factors like genetics, lifestyle, and sleep disorders can influence how much deep sleep you need too. How Can You Tell How Much Deep Sleep You’re Getting? So, how do you know if your time spent in bed is comparable to the guidelines? It’s hard to nail down specifics, but wearable smartwatches, bracelets, or headbands can give you a rough estimation by collecting and analyzing your snooze stats. That said, to get exact data about your Zzzs, you need to do a medical sleep study, according to [Johns Hopkins Medicine](https://www.hopkinsmedicine.org/health/wellness-and-prevention/do-sleep-trackers-really-work). These studies monitor brain waves to analyze your sleep throughout the night. ![A man sleeping on his side lying in bed. He's in the deep sleep stage.](https://res.cloudinary.com/peloton-cycle/image/fetch/f_auto,c_limit,w_3840,q_90/https://images.ctfassets.net/6ilvqec50fal/7BwFMLRIfAaQz2p36w4ed6/676a8b7d94870c9d13316d9772199a9c/how-much-deep-sleep-do-you-need-01.jpg) Andrii Lysenko / iStock / Getty Images Plus via Getty Images How to Get More Deep Sleep Hoping to spend more time in that coveted slow-wave sleep stage? Consider these tips: - Make time for movement. One way to help increase the odds that you’ll increase and improve deep sleep is with exercise. Experts from [Johns Hopkins Medicine](https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep) suggest that moderate aerobic activity increases the amount of slow-wave sleep you get, with some people noticing a difference that same night after engaging in 30 minutes of exercise. - Consider your nutrition habits. Eating too close to bedtime can negatively affect deep sleep, according to [Vernon Williams, MD](https://www.vernonwilliamsmd.com/), board-certified neurologist, sports neurologist, and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. Another area of concern, he says, are extreme diets that place you at risk for nutrient deficits and dehydration, which can negatively impact slow-wave sleep. The good news is that healthy nutrition and lifestyle habits can optimize deep sleep. “Eating a balanced diet, maintaining good hydration, regulating the time of food consumption, and avoiding heavy meals for a few hours prior to sleep onset is a good place to start,” Dr. Williams says. - Shy away from caffeine later in the day. Indeed, dietary choices and lifestyle factors can positively or negatively affect deep sleep—particularly your caffeine habits, says [J. Rico Blanco](https://www.linkedin.com/in/j-rico-blanco-249007bb), certified director of sleep medicine for the American Osteopathic Association. “As a caffeine enthusiast, I have found that [limiting my coffee intake](https://www.onepeloton.com/blog/caffeine-how-long-kick-in-wear-off) to one to two cups daily before 1 PM allows me to fall asleep quickly and sleep more soundly,” he says. “If I stray from this routine and consume caffeine later in the day, my sleep becomes disruptive, and the effects can linger for a day or two.” Beyond these tips, it’s always a good idea to prioritize your general [sleep hygiene](https://www.onepeloton.com/blog/sleep-hygiene), which involves optimizing your sleep habits and environment in order to get the best night’s rest possible. That includes keeping a [consistent sleep schedule](https://www.onepeloton.com/blog/how-to-fix-sleep-schedule), following a [soothing bedtime routine](https://www.onepeloton.com/blog/bedtime-routine), avoiding screens an hour before bedtime, and keeping your room dark, quiet, and cool. What Happens If You Don’t Get Enough Deep Sleep? Even if you get the [recommended total hours of sleep each night](https://www.onepeloton.com/blog/what-time-should-i-go-to-bed), too little time spent in the deep sleep stage can leave you feeling groggy, drained, and tired. That’s why your body needs plenty of slow-wave sleep. Unfortunately, it’s also the stage we naturally [spend less time in](https://newsinhealth.nih.gov/2013/04/sleep-it) as we age, which explains why so many of us describe ourselves as “light sleepers.” Over time, insufficient deep sleep is thought to have negative effects on the [glymphatic system](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7698404/#:~:text=The%20glymphatic%20system%20is%20constantly,decreased%20resistance%20to%20fluid%20flow.), which is a kind of maintenance system that helps clear your brain of proteins and toxins such as tau and amyloid (which are implicated in some neurodegenerative conditions), Dr. Williams explains. “Poor or disordered sleep during the middle-age years has been associated with increased risk of dementia as you age,” he adds. More generally, “the unintended consequences of [sleep deprivation](https://www.onepeloton.com/blog/what-is-sleep-debt) can be devastating,” Blanco says. “Physically, \[those who are\] sleep-deprived experience fatigue, low energy, and lack of alertness.” When it comes to your mental state, Blanco says a lack of sleep can affect your overall mood, which can lead to being [easily agitated](https://www.onepeloton.com/blog/how-lack-of-sleep-affects-workout-performance), upset, or depressed. “Both contributing factors negatively affect your overall health, and when you combine lack of energy and depression, it equals unsatisfactory health outcomes,” he adds. “Sleep deprivation, even one night, is known to have negative effects on cognitive function and physical function and performance,” Dr. Williams adds. That’s why it’s so important to make sleep a priority. Recommended ## Peloton App Access thousands of classes with no equipment needed. The Takeaway While getting seven to nine hours of sleep is a good general guideline for most adults, the number of sleep cycles you experience and the time spent in each stage, including deep sleep, can vary widely. That’s why focusing on overall sleep quality and making sure you get enough total sleep to feel rested and alert during the day is key. If you find you’re more tired or fatigued than normal, or you’re experiencing sleep disturbances despite getting what you believe to be an adequate amount of sleep, it may be worth consulting a healthcare professional or sleep specialist to evaluate your snooze patterns and address any potential sleep disorders. This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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