Deep sleep freshens up our body and mind. Sleep energises and supplies the energy for whole day work and keeps us lively. Sound sleep is essential for each and every person. If you are not falling in deep sleep in the night it will create problem for next day work. We cannot focus on our work. Our concentration gets disturbed.
How can I get deep sleep naturally?
Below mentioned are some of the tips worth following.
1. Switch of your devices: During sleeping time avoid your electronic gadgets like mobile phones, tablets etc.
2. Get the right temperature for your bedroom: During summer also try to sleep by switching on your ceiling fans or table fans. AC is not good for health. In case you are already adjusted to AC Just set the temperature for at least 27 – 28 degrees.
3. Regular walk of 30 minutes and some exercise is good to have a deep sleep too.
4. If you sleep early you can wake up early.
5. Don’t consume heavy food. If you are a non vegetarian consume little less because, it takes double the time to digest comparing veg food.
6. Follow bed time ritual: Before going to bed drink luke warm water and take deep breathe. Thank super natural power which is controlling this universe.
7. Always see to it that your mattress and pillows are clean and tidy.
8. Use natural fragrance if needed.
What is the widely used herb for sleep?
Lavender is one of the most widely used herbs for sleep. And you can use herbal spray also.
What vitamin is good for sleep?
- Vitamin D which is known as ‘sunshine vitamin’ is good for sleep. So, walk in the morning for at least 30 minutes.
- Calcium is good that is the reason why in India our ancestors before going to be used to drink diluted milk.
- Vitamin E.
- B vitamins.
These vitamins are helpful to fall into deep sleep. It is not necessary to consume the vitamin pills. Rely on foods which contain above vitamins.
How can we best ensure a good night’s sleep?
- Try to go to sleep and get up at the same time every day.
- Avoid sleeping in afternoon and weekends.
- Walk in the morning.
- Spend more time outside during daylight.
- Avoid daytime naps.
- Don’t lie on your bed after waking up in the morning
- Spend the right amount of time in bed.
- Relax before going to sleep.
- See to it that your bedroom is comfortable to sleep.
How to Sleep Better if You’re Stressed
Do a relaxation strategy that brings mindfulness, such as deep breathing, meditation, mudras which help you to get sound sleep. These give a good result to you to get a sound sleep.
Practice chinmudra or jnana mudra daily. While going to bed practice it. Gently tuck tip of index finger under the tip of the thumb, keep the remaining three fingers lightly extended. Always place your fingers tips upward. Practice this daily it will be really helpful to have a sound sleep. You can do it for at least 30 minutes in a day.
- Waking Up at a particular Time:
If you are waking up different times in the morning i.e. one day waking up at 5.30 am, next day 6.15 am, next again it is 6am then our body and mind cannot get healthy sleep and our biological clock also get disturbed. Fix your wake up time and follow it on weekends or other days you would be tempted to sleep extra.
- Your Nap should be a Nap only- Limit Your Nap
Take care about naps. To have a sound and deep sleep at night your nap should be short as the name suggests. It should not be too long. If nap is long your sleep time at night may get changed or sleep may get disrupted. So, see to it that nap should not exceed 20 minutes that too after the lunch only.
- Adjust Your Sleep Schedule Gradually:
When you want to alter your sleep schedule, practice it little by little gradually. This gives sufficient time to your body to prepare for the changes and by doing this your new bed timings is more long lasting and sustainable.
Crafting a Pre-Bed Routine As part of that routine, incorporate these three tips:
- Wind Down For At Least 30 Minutes:
It is easy to get sleep when you are at ease. Reading in quiet pace, listening to soothing music, relaxation exercises are examples of ways to fall into sleep.
- Avoid powerful lightings:
Arrange dim light during bed time it contribute to your body’s production of melatonin, a hormone that promotes sleep.
- Disconnect From Devices:
- Avoid your cell phones, tablets, laptops because, light from these devices suppress your natural production of melatonin.
Exposure to Sun: Our internal clocksare regulated by light exposure. So, walk in the morning after sunrise is good to have a sound sleep in the night.
- Avoid Eat Too Late:
If you ate in the late night it may cause food based digestion disruptions. And due to this your sleep may be disrupted. So, avoid unhealthy diet practices.
- Don’t Smoke, Consume Alcohol:
Avoid smoking and alcohol consumption. It creates many health issues along with sleeping disorders.
Observe what you Eat and drink, and When
Fostering Pro-Sleep Habits during the Day:
A handful of steps that you can take during the day can pave the way for better sleep at night.
Food intake on time matters a lot. While consuming food it is always better to avoid overeating, spicy and oily food. Drink plenty of water. Prefer fresh fruit juices rather than soft drinks. Even large meals make you sleep after lunch. But, it causes a problem for the night’s sleep. Take light food at night.
Your day food intake matters a lot in getting sleep in the night. Best nourishments for rest is a long one, including yogurt, oats, nuts, milk, rice, cherries, and bananas, and substantially more. Remaining hydrated is critical to acceptable wellbeing; however watch your water consumption at night, as well. Go to the washroom one final time before bed, to abstain from being woken up by your bladder.
- Limit alcohol and other substances
Alcohol and caffeine, Nicotine disturbs sleep. Alcohol may make you drowsy and induce sleep initially; it disrupts your sleep in the latter part of the night.
- Be smart about what you eat and drink
Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime. Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
- Avoid big meals at night
Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn. Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.
Sleeping gives energy to you. Improve your sleep environment; Keep your room dark, cool, and quiet. Exercise regularly also contributes to sound sleep. Daily practice of the above-mentioned mudras help you a lot to have a sound and deep sleep.