Sleep & Recovery 5 min readDifficulty: intermediate
Deep Sleep Secrets
Learn more about this topic in our comprehensive guide.
By WelliQo Editorial Team
Deep sleep, or slow-wave sleep, is the physical restoration phase of your night. It's when tissue repair, muscle growth, and immune system strengthening occur.
The Temperature Drop
Your core body temperature needs to drop by about 2-3 degrees Fahrenheit to initiate and maintain deep sleep.
Key Takeaways
- Keep it cool: Set your bedroom temperature between 60-67°F (15-19°C).
- Warm bath trick: A warm shower 90 minutes before bed draws heat to your extremities, helping your core cool down faster.
The Darkness Factor
Even tiny amounts of ambient light can disrupt deep sleep. Your skin has receptors that can sense light, not just your eyes.
Coach's Tip
Invest in blackout curtains and cover any LED lights on electronics in your bedroom. If you can see your hand in front of your face with the lights off, it's not dark enough.
Q: Does alcohol help with sleep? A: No. While it might help you fall asleep faster, alcohol is a potent REM and deep sleep blocker. You'll wake up feeling unrefreshed.
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