Deep sleep: Seven steps to retrain your brain

Psychologist Dr Bijal Chheda outlined seven strategies reported to help train the brain for more deep sleep; about a third of adults reportedly do not get the roughly 120 minutes of deep sleep each night.

Deep sleep is said to make up about a quarter of overall sleep, and experts note many people do not consistently reach the roughly 120 minutes per night associated with restorative deep sleep. Psychologist Dr Bijal Chheda of Nos Curare spoke to HuffPost UK and described seven approaches reported to help the brain shift toward deeper sleep. The discussion focuses on regular timing, environmental cues, and reducing stimulant and light exposure. These suggestions are presented as ways to align sleep timing and the body's natural signals. Key points: - Deep sleep should be about a quarter of total sleep, and roughly a third of adults reportedly do not get the suggested ~120 minutes nightly. - Set a strict bedtime and wake time, including on weekends, to help regulate the circadian rhythm and related hormones. - Avoid caffeine after 2pm, since caffeine can linger for more than eight hours and may interfere with sleep-promoting chemicals like adenosine. - Keep the bedroom cool (the article notes around 18–20°C) and dark, and limit blue light, which is reported to suppress melatonin. - Do not work or scroll in bed, as this can weaken the bed's association with sleep and encourage wakefulness. - Establish a consistent wind-down routine, such as reading, journaling, stretching, or breathing exercises, to reduce mental activity before sleep. Summary: These reported steps are described as ways to align sleep timing, reduce stimulant and light interference, and reinforce the bedroom as a sleep environment. Undetermined at this time.