RestoreAdults
5 Ways to Increase Deep Sleep in 2025
Ashley Abramson
To actually wake up rested, you need deep sleep. Every night, your body cycles through different phases. The deepest, most restorative sleep is called slow-wave sleep. As your breathing and heart rate slow and your muscles relax, your body can effectively recover from the day.
But as we all know, getting deep sleep is a whole lot easier said than done. Hatch Restore, the phone-free bedside device for better rest, can help improve your sleep quality — allowing you to wake ready to take on whatever your day has in store.
Below, learn more about how you can get deep sleep each night with Restore, along with other sleep tools that can support better Zzzs.
1. Create Consistent Routines and Wake-Up Times
Your body is a creature of habit when it comes to sleep, and it’s your job to provide tools that help coax it gently into rest each night. The best way to improve your ability to fall asleep — and get more restorative, slow-wave sleep — is to prioritize consistent bedtime and wake-up times. Going to bed and waking up at roughly the same time each day helps regulate your circadian rhythm, the internal clock that determines when you get tired and when you’re energized.
If you struggle to maintain consistency, you can set up a bedtime reminder called a Cue to Unwind on your Restore. Each night at the same time, your Cue will remind you with a custom light and sound pairing that it’s time to start getting ready for bed. Then, in the morning, you can wake up to a gentle sunrise alarm clock on your device.
2. Train Your Circadian Rhythm With Sunrise & Sunset Light
Another essential way to train your circadian rhythm for deeper sleep? Leverage the power of light. Sunlight is one of the most powerful cues to signal to your body when it’s time to wake up and go to bed. For deeper sleep, aim to get outside for sunlight exposure each morning — even just for five minutes. As bedtime approaches, mimic the effects of a sunset by slowly limiting your light exposure. Along with reducing blue light from your phone, swap your home’s big lights for dimmer lamps.
Restore has a selection of 100+ light options, including several sunset lights, that can soothe your mind and body at bedtime. You can also set a sunrise alarm clock in the morning to wake your body gently while mimicking the powerful effects of morning light exposure for your circadian rhythm.
3. Soothe Your Mind and Body for Deep Relaxation
What you do before bed can directly impact your ability to fall asleep — and your ability to achieve deep sleep throughout the night. Relaxing activities can calm your mind and body, making it easier to shift from the day's activities into actually restorative rest.
Before bed, take time to signal to your brain that it’s almost time for sleep. First, put your phone away to prevent distractions and blue light that can disrupt your circadian rhythm. Restore offers phone-free controls and other features that make it easy to set up a bedtime for your phone.
What you do during your unwind time depends on what you find relaxing. The important thing is to try to swap potentially activating or stressful activities like work or email for more calming ones, whether journaling, stretching, deep breathing, or mindfulness meditation.
Restore has an expansive library of relaxing bedtime activities, from soothing sound baths to guided meditations that can help you wind down for bed (and without a screen that could keep you up at night). After your bedtime routine, set your Restore to play relaxing audio like pink or brown noise, gentle ocean waves, or rainfall throughout the night.
4. Control Your Bedroom Environment For Optimal Deep Sleep
Your sleep space plays an important role in sleep quality — including your ability to achieve deep sleep. A cool space can directly influence slow-wave sleep, encouraging longer bouts of deeper rest throughout the night. Set your thermostat at a cool-but-comfortable level, and consider lightweight, cooling bedding. Even a small amount of light in your room can influence your ability to sleep deeply, too. So if your space isn’t completely dark when you’re in bed, try a sleep mask or hang blackout curtains.
Noisiness is another factor. Do you wake up frequently due to background noises, whether street traffic or loud upstairs neighbors? Restore is more than a white noise machine: You can choose from a library of 40+ sleep sounds to block out disruptions and soothe your mind and body for deep, restorative rest throughout the night.
5. Track, Learn, and Adjust
Once you’ve established a routine aimed at getting deeper sleep, it’s important to track how well it’s working and make adjustments as needed. Notice how you feel in the morning, how often you wake during the night, and whether you’re waking at consistent times. If you’re still feeling groggy or restless, try tweaking factors like bedtime, light exposure, room temperature, or evening activities until you find the combination that leaves you feeling most restored.
Restore makes it easy to switch up your routine with plenty of content to choose from. If one Unwind routine isn’t doing the trick, you can switch up your light and audio routine in the Hatch app. You can even experiment with different routines on different nights to see what works best for you.
Frequently Asked Questions
What happens when in deep sleep?
In deep sleep, your brain produces slow delta waves, and your body reaches its lowest levels of heart rate, breathing, and blood pressure. Growth hormone is released, supporting tissue repair, muscle growth, and immune function. It’s also when the brain consolidates certain types of memories and clears out metabolic waste, helping you feel refreshed the next day.
Why am I not able to get deep sleep?
Multiple factors can affect your sleep quality, including your ability to get deep sleep. Your sleep environment, bedtime activities, and even what you do during the day can impact sleep quality. If you’ve tried to tweak your routine but you’re still not sleeping great after implementing changes, it may be time to check in with your medical provider to find out what’s going on.
Does Hatch actually wake you up from deep sleep?
Yes! Restore’s sunrise alarm clock may be gradual and gentle, but you can choose from a variety of calming or energizing audio. One way to ease into the morning is to set a calming morning sound first, such as birds or waves, followed by livelier music or a motivating wake-up podcast.