Most people know they should get seven to eight hours of sleep each night. But according to experts, it’s not just about how long you sleep — it’s about the quality of that sleep, too.
On a recent episode of the A Healthier Michigan Podcast, host Chuck Gaidica speaks with Dr. Peter Graham, Assistant Chief Medical Officer and Clinical Director for Blue Care Network, about the importance of deep sleep and why it plays a critical role in overall health.
What is deep sleep?
Graham explained sleep is made up of multiple stages, and not all of them serve the same purpose. Deep sleep — also known as stage 3 sleep — makes up about a quarter of total sleep time and is when the body reaches its most restorative state. During this phase, both the body and brain slow significantly. Heart rate and breathing reach their lowest levels, allowing the body to repair muscles and tissues. At the same time, the brain performs what Graham described as “housekeeping,” or clearing out excess metabolic byproducts and supporting overall cognitive function.
How to get deep sleep
Getting enough deep sleep can be easily disrupted. Graham said maintaining good “sleep hygiene” — habits that support consistent, high-quality sleep — is essential. That includes limiting caffeine in the afternoon, avoiding intense exercise right before bed and reducing screen time at least 30 to 60 minutes before going to sleep. Blue light from devices and late-night scrolling can interfere with the body’s ability to fall and stay asleep.
Graham recommends creating a sleep-friendly environment. Keeping the bedroom cool, quiet and dark can help improve rest. He also suggests making gradual changes to sleep habits rather than trying to fix everything at once. For those struggling to fall asleep, supplements like melatonin may help in some cases, but Graham emphasized that lifestyle changes should come first.
He also noted ongoing sleep issues could signal a larger problem. Conditions like sleep apnea — often identified by loud snoring and pauses in breathing — can significantly impact sleep quality and should be discussed with your primary care provider.
Ultimately, deep sleep is when the body does its most important overnight work. Without enough of it, people may feel tired, unfocused and more vulnerable to illness. Focusing on consistent habits and a healthy sleep environment can go a long way in improving both sleep quality and overall well-being.
Listen to the podcast, How to Get Deep Sleep, to hear the entire conversation. A Healthier Michigan Podcast is brought to you by Blue Cross Blue Shield of Michigan.
To hear more episodes on your smartphone or tablet, subscribe on Apple Podcast or Spotify or your favorite podcast app.
Image: Getty Images
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