How To Get SOUND SLEEP Naturally?

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Sleep is a natural biological process that is vital for the proper functioning of our body and mind. It is a state of rest in which our brain and body undergo a series of restorative processes, including repairing tissues, consolidating memories, and regulating hormones. However, we often disrupt our sleeping cycle either knowingly or unknowingly, which can have detrimental effects on our health and well-being.

While missing out on sleep for a short period may not seem like a big deal, continuous sleep deprivation can have serious consequences. It can disrupt your natural sleeping pattern, making it harder to fall asleep at the usual time, and ultimately affecting your daily routine, mood, eating habits, concentration, and hormones. 

The effects of sleep deprivation can be far-reaching. It can cause irritability, mood swings, and decreased productivity at work. It can also weaken the immune system, making you more susceptible to illnesses and diseases. Additionally, it can increase the risk of developing chronic health conditions such as obesity, diabetes, and heart disease.

Therefore, it is essential to prioritize good sleep habits and ensure that you get enough sleep each night. A healthy sleep routine can help your body repair and rejuvenate itself, allowing it to function at its very best. 

Some Common Causes Of Sleeplessness

• Mental tension
• Anxiety
• fear
• Anger
• Overexcitement
• Workload
• Worries
• Overeating
• Constipation
• Excessive intake of caffeinated drinks(tea, coffee...)
• Smoking

What To Do To Get A Good Night's Sleep?

Maintaining good health is crucial to lead a fulfilling life. As the well-known proverb goes, "Health is Wealth." Unfortunately, many of us tend to overlook the significance of our health, often engaging in activities that can have a detrimental effect on our well-being. For instance, stress, worry, anger, smoking, and staying awake late at night are some of the factors that can lead to sleeplessness and, in turn, affect our overall health.

To achieve peaceful sleep, it is crucial to have a calm and relaxed mind. Therefore, it is essential to address the causes and take measures to reduce their impact on our lives. While it may not be feasible to eliminate these factors entirely, we can make a conscious effort to keep our minds calm and relaxed, allowing us to sleep better and maintain good health.

By prioritizing our health and making small changes in our lifestyle, we can reap the benefits of sound sleep and a healthy life. It is essential to remember that good health is not just the absence of illness but a state of complete physical, mental, and social well-being. 

So, some lifestyle changes that we can make to get sound sleep naturally are:

1) Physically More Active

It is important to assess your lifestyle first if you want to improve your sleep quality. Ask yourself if you engage in enough physical activities during the day. Lack of physical activity can prevent your body from burning off excess energy, making it harder for you to fall asleep at night. A tired body falls asleep quickly and stays asleep, resulting in better sleep quality. Therefore, prioritize your physical activity during the day to ensure your body is tired enough to fall asleep quickly and stay asleep. Remember, the more tired your body is, the better sleep quality you can expect.

2) Light And Early Dinner

Many health experts suggest that dinner should be the lightest meal of the day. This is because the digestive system slows down at night, and consuming heavy meals can lead to improper digestion and interfere with sleep quality. 

To avoid these issues, it is important to ensure that dinner consists of easily digestible foods and that you wait 2-3 hours between dinner and sleep to allow for proper digestion. This allows the body to digest the food properly and helps in achieving sound and restful sleep. Therefore, it is recommended to have a light and early dinner for better health and well-being.

Also, read >> Diet Rules For Better Digestion!

3) Gadget-free Bedroom

Your bedroom is a place where you can unwind and rejuvenate after a long day. It is a space where you can relax and prepare yourself for the next day's activities. However, it can be a daunting task for many of us to keep our bedrooms free from gadgets. Nevertheless, we must do so, as these gadgets emit blue light and some amount of radiation, which can negatively impact the production of sleep-inducing hormones in the body. This, in turn, can disrupt your sleep and leave you feeling tired and groggy the next day.

4) Clutter-free Bedroom

There's nothing quite like waking up feeling refreshed and revitalized after a good night's sleep. It's as if all the stresses of the previous day have been wiped away and we are ready to tackle anything that comes our way.  

A bedroom that is neat, clean, and properly ventilated can have a profound impact on the quality of our sleep. It should be a space that is free from clutter, with no dirty clothes or footwear lying around, and no unnecessary books or objects cluttering up the space. When our surroundings are clean and organized, our mind can relax and we can fall asleep more easily.

A tidy bedroom can bring a sense of satisfaction and calmness to our minds, helping us to let go of the stresses and worries of the day. With a calm and relaxed mind, we are more likely to drift off into a deep and restful sleep, waking up the next day feeling refreshed and ready for whatever challenges lie ahead.

5) Warm Showers Can Help

Research has shown that taking a warm shower approximately 60 to 90 minutes before bedtime can help individuals fall asleep quickly. For those who prefer not to shower at night, it is recommended to at least wash their hands, face, and feet before going to bed. These habits can greatly assist in achieving consistent and reliable sleep.

6) Choose loose-fitted Nigh Wears

For quality sound sleep, it's recommended that you steer clear of tight-fitting garments. Instead, opt for nightwear that is loose and comfortable, allowing you to move with ease. Loose-fitting clothes will allow your skin to breathe and prevent any discomfort caused by constriction, promoting a peaceful and rejuvenating sleep experience.

7) Dimming The Lights May Help

Reducing the level of light in your sleeping environment before bedtime can have a profound impact on the quality of your sleep. 

Studies show that exposure to bright light during the evening and nighttime hours can suppress the body's production of melatonin, a hormone that regulates our sleep/wake cycle. Melatonin is essential for a good night's sleep as it signals the brain that it's time to rest and helps maintain our natural circadian rhythm. 

By dimming the lights before bedtime, you can ensure that your body's natural mechanisms are functioning optimally and enjoy a more restful and rejuvenating sleep.

8) Limit The Intake Of Fluids After Evening

It has been observed that having to urinate frequently during the night can significantly disrupt one's sleep, leading to feelings of fatigue and exhaustion during the day. This condition, also known as nocturia, can affect individuals of any age, but it's more prevalent among elderly people. 

To minimize the chances of experiencing nocturia, it's recommended to limit the intake of fluids after evening, particularly 2-3 hours before bedtime. By doing so, the bladder will have enough time to empty itself before sleep, reducing the need to urinate during the night.

9) Read Books

Reading books before bedtime can help you fall asleep faster. You can choose any book that suits your taste, whether it's motivational, romantic, fiction, or something else that relaxes your mind. However, you should avoid choosing books that stimulate your senses. 

Also, it's recommended to avoid reading eBooks before bed. Choosing a physical book can be more beneficial in helping you relax and improve your quality of sleep.

10) Choose The Right Mattresses And Pillows

Getting a good night's sleep is essential for a healthy and productive life. Choosing the right mattresses and pillows can play a vital role in achieving this goal. It is recommended to select a mattress that is comfortable and provides adequate support to your spine's natural curve when you lie down. 

Similarly, when choosing a pillow, it is important to find one that is neither too soft nor too firm. This will help maintain proper alignment of your neck and spine, allowing you to have a restful and comfortable sleep.

Some Home Remedies For Sound Sleep 

• In case of sleeplessness, drinking a glass or half of warm milk sweetened with honey and a pinch of nutmeg powder before bedtime can be valuable.  
• Massaging oil over the soles of the feet is effective in relaxing the whole body and mind.
• Drinking chamomile tea at night can also help in sleeping. 
• Keeping feet warm, especially during winter can also aid in sleeping better. 
• Performing light breathing exercises at bedtime can help in sleep faster and better.

Also, read >> Herbal Teas and their Health Benefits!

Useful Tips!

• Create a restful and peaceful environment, especially at bedtime. 
• Limit daytime naps. 
• Manage your worries and tensions.  
• Try to go to sleep at the same time each night. 
• Meditation can be a helpful way to calm your mind and relax your body.
• Try listening to soft and soothing music to create a calming atmosphere.

Stay Healthy, Stay Fit!

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information.