The Top 14 And Easy To Implement Tips For Deep Sleep
In this article, we’ll share some powerful tips for deep sleep which are easy to follow and can drastically improve your quality of sleep.
“Early to bed and early to rise makes a person healthy, wealthy, and wise.” It is one of the very first lessons for a toddler. Sleep is considered to be a form of meditation for body, mind, and soul. There’s rarely anything that a goodnight’s sleep cannot fix. Scientifically, an adult is advised 6-8 hours of sleep in a day, for proper mental and physical balance, thereby leading to a healthy life.
However, as we age there are several interferences to a healthy sleep pattern. Various studies show that more than the quantity of sleep, the quality matters. It is a process that occurs in stages from being awake to a sound sleep i.e. non-REM stages and REM stages which is commonly known as a state of deep sleep.
Tips For Deep Sleep
A person must reach the stage of deep sleep during every sleep-wake cycle. This particular state accelerates glucose metabolism in the body. Hence supporting short term and long-term memory as well as overall learning.
It boosts the development of the Central Nervous System (CNS), maintaining the cognitive ability of the brain.
Lack of sound sleep surfaces abnormalities in coping mechanisms and delayed defensive responses. Several conditions like migraine, obesity, short memory span, skin ailments, gastrointestinal disorders, and others are directly linked to sleep quality. To improve sleep quality a person must follow these tips.
1. Sleep Schedule
It is very important to tuck yourself in and wake up at a fixed time every day. Consistency is the key to maintain a sleep pattern and looking out for your body’s internal clock. Try keeping up with the schedule even on weekends.
Being physically active will not only aid a healthy sleep cycle but will also keep you mindful and alert. An everyday walk or 30-minute regime of light cardio would also make a lot of difference to the quality of your sleep.
Regular indulgence in the art of yoga will help your mind and body to relax. A calm state of mind is the key to a tight sleep. Multiple yoga poses are solely performed to help in inducing better sleep.
Meditation is a method to achieve a state of mind that has thought-process, physical prowess, and mind-altering effects on individuals. Certain music, sound, smell, and other components can be used to enhance meditative practices. You can also introduce aromatherapy, where a particular scent aims to relax your mind. Lavender is commonly used for a soothing sleep. A scented candle or diffuser with the essential oils can be useful.
One of the best deep sleep tips experts recommend is meditating for 15 minutes before you go to sleep.
5. Eating Right
There are a lot of food mistakes we make before sleeping; but you should know that right food in the right quantity at the right time is bliss to the body. Eating small portions multiple times a day maintains the rhythm of your body and the digestive system just right.
Religious attempts to eat light food, two hours before bedtime will keep your digestion and body function in check. Whereas, skipping meals can leave you with a grumpy stomach. A relaxed tummy and rhythmic functioning of the body will help you sleep better.
6. Limit Alcohol And Nicotine
Habitual consumption of alcohol, especially in high quantities can lead to sleeplessness. Though it doesn’t have immediate reactions yet it affects the sleep cycle in the long term. Smoking and other ways of consuming nicotine are also harmful to sound sleep.
7. Manage Stress
Stress can hinder day to day activities of an individual. Invest in a holistic approach to control the amount of stress. Meditation, therapy, engaging in physically demanding activities, simply relaxing, or making time for hobbies are some of the useful ways to reduce stress. Finding an individual approach to vent out is necessary.
Reducing stress is one of the best things you can do for getting deep sleep without much trouble.
Also Read: How Stress Affects Your Sleep
8. Create A Soothing Environment
Maintain a restful ambiance for your mind and body to relax. Regulate ideal temperature, light clothing of a breathable fabric, ambient room lighting, relaxing music, and diffusers with a perfect scent are all tiny steps to a healthy environment.
9. Avoid Light-emitting Devices
Limit or completely avoid the use of any light-emitting device before getting into the bed. The blue light rays affect your brain ultimately reducing the quality of your sleep. The more you expose your cornea to unnatural nighttime lighting, the harder it becomes to fall asleep. Instead, add some books to the shelves or wipe the dust off the ones already lying.
10. Relax Your Body
A warm bath has always proven to be relaxing for the body and mind. The warmth reduces the tension of the muscles and eliminates the heavy feeling. Bathing right before tucking in can be very refreshing and can help you sleep well. A hot oil body massage or hair massage can also help you relax your body muscles and reduce stress.
11. Natural Home Remedies
Home remedies can be very effective, from skin regime to lowering stress levels, and practicing deep-breathing in your garden helps to relax a mind loaded with the stress of day-to-day responsibilities. Home remedies are generally safe, easy to implement, and the most inexpensive cures for individuals who cannot fall into a deep sleep.
A glass of warm milk or chamomile tea is just about what you need for a quiet sleep.
12. Bedtime Stretching
A few stretches right before bedtime are also helpful. It helps your body relax and loosen its muscles faster for a night of better sleep.
13. Monitor Your Naps
As relaxing as that afternoon nap feels like, if overdone it can hamper your bedtime schedule. Following your bedtime regime with a 20-minute power nap is all that’s required. Replace those lazy mid-day sleeping hours with creative evenings.
14. Consult A Doctor
It’s always wise to consult a doctor or a psychologist in case you find it extremely difficult to attain a restorative and peaceful sleep. Your sleep is a reflection of your overall health, a piece of professional advice will always keep you aware of your body.
Deep Sleep Tips: Conclusion
Sleeping right is as important as eating right and maintaining a healthy body. Deep sleep is restorative, it is healing without which the body loses its rhythm, and those two hours spent in the gym or working out or even following the healthiest diet would go all in vain.
A sound sleep is a secret to a sound mind and body. Not only does it reflect on your physical appearance but also your emotional behavior. A lack of deep sleep leads to an irritable state and mood swings, also affecting the hormonal balance of the body.
For an active development of cognitive thinking and learning abilities, you must not consider quality sleep just as a part of the daily routine but turn it into a lifestyle.
As a last resort, look for sleep supplements to help you fall into a state of deep sleep without putting in too much effort.
August 3, 2020 Sam Bell