How Deep Sleep Boosts Happiness & Productivity

It’s Zie’s favorite time of the year – yes, you guessed it – World Sleep Day, 2025.

Zie once had a friend who was a nyctophile. Zie loved her dearly and often advised her to sleep properly, but she ignored the advice. Over time, her productivity declined, and she lost all motivation to work. When she finally consulted a doctor, she learned that sleep deprivation was the root of her struggles.

Sleep is one of the most overlooked yet important pillars of your physical and mental health. In today’s fast-paced world, where hustle culture is glorified, sleep is often treated as a luxury rather than a necessity.

With World Sleep Day approaching on March 14th, let us understand that rest is a necessity, not a luxury. This year’s theme, “Make Sleep Health a Priority,” is a stark reminder that good sleep is important for both our happiness and productivity. 

Why Is Quality Sleep Important?

We all grew up watching Twilight and TVD and probably wished we could become a vampire at some point. Alas, we have work at 10 or college at 8 — and the only way to look refreshed and rejuvenated is through that precious beauty sleep.

There are three stages of this much-needed sleep:

• Light Sleep (Stages 1 and 2): Your body begins to relax, and your brain starts to slow down.
• Deep Sleep (Stage 3): The most restorative stage, where your body repairs itself, consolidates memories, and regulates emotions.
• REM Sleep (Stage 4): The dreaming stage, where brain activity increases and emotional processing happens.

Deep sleep, or slow-wave sleep (SWS), is the most crucial stage for physical and mental recovery. During deep sleep, the body releases growth hormones to repair muscles and tissues, while the brain processes information and clears out waste products like beta-amyloid (which has been linked to Alzheimer’s disease) (source).

Research by the American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS) shows that adults need at least 7 hours of sleep each night, including 1.5 to 2 hours of deep sleep to function optimally. However, poor sleep habits, stress, and lifestyle choices often disrupt this process, leading to sleep deprivation and its negative effects.

How Deep Sleep Boosts Happiness

Sleep and emotional health are closely linked. Deep sleep regulates the production of key mood-related chemicals like serotonin and dopamine, which are responsible for feelings of happiness and motivation.

Lack of deep sleep also affects the amygdala, the part of the brain that controls emotional responses. When you are sleep-deprived, the amygdala becomes more reactive, making you more likely to overreact to stress and negative stimuli.

Studies (source)  have shown that individuals who get sufficient deep sleep experience:

• Greater emotional stability
• Lower levels of anxiety and depression
• Increased resilience to stress
• A more positive outlook on life

The Link Between Deep Sleep and Productivity

Anti-aging entrepreneur Bryan Johnson tweeted, saying that “sleep deprivation is literally brain damage.” He also stated, “Your bedtime is your most important appointment of the day….. One night of bad sleep increases levels of a protein calledS100B by 20%” — the same level caused by a traumatic brain injury. Even Elon Musk has acknowledged this warning. But why are they sounding so alarmed?

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During deep sleep, the brain consolidates memories and processes information, which enhances:

• Problem-solving skills
• Creativity
• Focus and attention
• Decision-making ability

Lack of deep sleep, on the other hand, slows down cognitive processing and increases the likelihood of errors. In fact, research (source) shows that sleep-deprived individuals are up to 30% less productive.

Moreover, deep sleep improves physical performance by enhancing muscle recovery and coordination.

How to Improve Deep Sleep Quality

Making sleep health a priority does not require a complete lifestyle overhaul. Small, consistent changes can significantly improve the quality of your deep sleep.

Do you remember when the term sleepmaxxing gained traction on TikTok? This umbrella term wanted to promote the idea of better sleep through various techniques for better physical and mental health. For this generation, prioritizing sleep might be a way of reclaiming some control in a world where the odds feel stacked against them – and we couldn’t agree more.

Here are some effective ways to improve your sleep quality:

1. Maintain a Sleep Schedule
   Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall into deep sleep naturally.
2. Create That MOOD
   
   • Keep your bedroom cool (around 60–67°F)
   • Eliminate noise and light
   • Create a cozy comfort zone for yourself.
3. Avoid Stimulants Before Bed
   Caffeine and alcohol disrupt sleep patterns and reduce the amount of time spent in deep sleep. Try to avoid them at least 4–6 hours before bed.
4. Put That Screen Away
   Blue light from phones and computers interferes with melatonin production, making it harder to fall asleep. Try to avoid screens at least 30 minutes before bed.

Why Sleep Deserves More Attention

This World Sleep Day, take a moment to reflect on your sleep habits. Are you giving your body and mind the rest they deserve? Sleep is not a waste of time. Quality sleep is the key to showing up as your best self. So, stop glorifying the grind and start glorifying good sleep. Because let’s be real–you cannot hustle your way out of burnout.