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Take a warm bath: Heating your body at least an hour before bedtime may help induce slow-wave sleep. The warmth from the bath draws heat to your hands and feet which then dissipates. The process allows you to cool down to a comfortable temperature for sleeping. To calculate how much deep sleep you need, first determine how much sleep you need overall. Most adults should aim for at least seven hours Typically, you descend into deep sleep within an hour of falling asleep, and experience progressively shorter periods of deep sleep as the night wears on. During deep sleep, body functions like breathing and heart rate are also very slow and your muscles are relaxed. It can be difficult for someone to wake you up, and waking up out of deep sleep may make you feel mentally foggy for up to an hour. What Are the Stages of Sleep?

Stage 3: Stage 3 sleep represents the deepest sleep of the sleep cycle, when brain waves are at their slowest in frequency and highest in amplitude. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners. Change your diet: What you eat and drink before bedtime impacts your sleep. One small study found that people eating a diet high in saturated fats obtained less slow-wave sleep

Stage 2: In this stage of light sleep, your breathing and heart rate slow even more. Your temperature drops, and your muscles relax. Stage 2 sleep lasts longer in each cycle throughout the night. About half of your total sleep Stage 1: This brief, drowsy stage marks the transition to sleep, when your breathing and heartbeat start to slow down. Ensuring you get sufficient sleep overall can help you get the deep sleep you need. By establishing consistent sleep and wake times, you can develop a healthy sleep schedule for your body. Practicing good sleep hygiene can also help you get more sleep in total. Healthy sleep habits include:

Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflügers Archiv: European Journal of Physiology, 463(1), 121–137. American Academy of Sleep Medicine (AASM) AASM sets standards and promotes excellence in sleep medicine health care, education, and research. View Source to cycle through all four stages, after which the cycle starts again. Adults typically have four to six cycles per night. In the first half of the night you spend more time in NREM sleep. However, as the night goes on, you spend more and more time in REM sleep.To a certain extent, the body self-regulates deep sleep. For example, you might spend more time in deep sleep if you are recovering from a period of sleep deprivation. By contrast, people who nap frequently may experience less deep sleep, as part of their deep sleep needs have already been fulfilled during the day.