I’m getting 38 minutes more deep sleep a night thanks to this 10-min habit — and it fixed my 3 a.m. wake-ups
Sleep medicine physician Dr. Jeffrey Durmer explains how a simple 10-minute daily habit can boost deep sleep and stop stress from triggering 3 a.m. wake-ups.
Deep sleep, also known as slow-wave or N3 sleep, is crucial for the body's repair and growth hormone production. For healthy adults, deep sleep should constitute 10-20% of nightly sleep. Dr. Jeffrey Durmer, a sleep medicine expert, suggests that a 10-minute daily exercise habit can help increase deep sleep. He explains that moderate to vigorous exercise can raise adenosine levels, promoting sleepiness and enhancing deep sleep.
The University of Texas study indicates that just 10 minutes of daily exercise can add around 38 minutes of deep sleep each night, which the author experienced after six days. Dr. Durmer adds that even those who rarely exercise can benefit from this habit, as short, intense workouts increase adenosine levels beyond normal. Exercise also reduces stress and anxiety, further improving sleep quality.
By promoting the body's natural repair processes and reinforcing the circadian rhythm, regular exercise strengthens the relationship between sleep and physical health.
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