Routines and practices for a restful sleep 

Almost every person has experienced a restless night. For some of us, the lack of much-needed sleep happens occasionally, while for some people the sleep deprivation is a never-ending struggle. According to recent research, our average sleep duration has decreased from eight and a half to less than seven hours. Most people are experiencing an inadequate amount of sleep.

Being able to get enough quality sleep every night affects not just our beauty, but the whole body and mind. Of the many side effects experienced as the result of insufficient sleep is that the immune system weakens, the heart suffers, thinking is clouded, forgetfulness and the metabolism slows down.To learn more about the crucial function of sleep for mental health and well-being read the following article: Sleep and Mental Health.

There are several reasons why we are sleeping less than ever before and why so many people are sleep deprived. One of the major changes that influence the quality and length of sleep is the time when we are going to bed. The tendency to stretch our day as long as possible shortened our much-needed time do reboot and fill up our batteries. Stress, overthinking and inability to quiet down are some of the main reasons for restless nights. Let us not forget the excessive use of technology during bedtime, in particular the blue lights from our screens that effects our circadian rhythm and ability to move into a deeper REM sleep.

Fortunately, whatever the reason may be, there are many ways to improve and gain quality sleep. As with every other change, whatever you decide to try, you need to patient and consistent.

Tips for a Good Night Sleep

The following video provides some simple sleep hacks for the best sleep.

“Sleep Hygiene” is the term used to describe the suggestions that will help your body and mind prepare for deeper and better quality sleep.

Create a sleep routine

Try going to bed at the same time each night and wake up at approximately the same time every morning. By doing so, you are setting you are developing the habit that will set your internal clock. DoCalm’s article A New Way of Being With Time discusses in greater detail the benefits of working with the rhythm of nature- in particular the sunset and sunrise.

Turn off the lights

Our circadian clock is affected by the light around us. When we are surrounded by any kind of light our brain does not receive the signal from our body that it is time to go to sleep. Often, artificial lights from outdoor lamp posts and cars can reach our bedrooms when we are sleeping. Good curtains, that block out lights are helpful in creating a bedroom free of artificial light sources. Many people choose to wear an eye covering when sleeping.

To help your body relax, you need to turn off all your electronic devices at least one hour before bedtime. Blue light emanating from our digital screens is especially important to turn off. Learn more about your circadian rhythm and how your well-being is affected by this natural cycle here:

Room temperature does matter

Not too hot, not too cold. To avoid sweating, turning and tossing or your body shivering, try to set your temperature to approximately 65 degrees. When we shiver in bed, we can tighten our muscles and wake ups tense and in pain.

Food and drinks routine

You already know by now that drinking caffeine after as early as noon, can affect your sleep. Try avoiding any caffeine drink by mid-afternoon. There is caffeine is some teas, so be mindful of your tea choices. A glass of wine or some other alcoholic drink that many consume to “relax” after a long day, also disrupts our pattern of sleep.

When you eat also matters. To relax your digestion system before bed, make sure to eat your last meal at least 2 to 3 hours before bedtime.

Engage in physical activity

It is proven that exercise not only boosts the mood but also increases the quality of sleep. The general advice is to engage in exercise 3 to 4 times per week and to make sure that your workout is not to close to your bedtime.

Epsom salt bath

Epsom salt is made of compound minerals made from magnesium and sulphate and it can easily penetrate the skin, relax and de-stress the body. Magnesium is considered as a great tool to regulate stress response, plus the warm water increases the body temperature that leads to deeper sleep. You can draw an Epsom salt bath every night if you are a bath person. The general recommendation is to soak at least 20 minutes to absorb the magnesium benefits. Try adding a few drops of Lavender oils for even deeper relaxation. To learn more about the benefits of mineral baths, check out DoCalm’s article: The Soothing Advantages of Mineral Baths.

Essential oils

Essential oils can be particularly useful in solving the sleep-related problems. They have a calming effect on the mind and body. There are many ways in which you can use essential oils to prepare your body for a peaceful night. You can add oils to the diffuser and create a relaxing environment for the whole family. You can also take them internally to relax the nervous system or rub the oils on the bottom of your feet, down the spine, and on the wrists. Here are some essential oils that are highly beneficial for the good night sleep:

• Lavender
• Bergamot
• Chamomile
• Clary Sage
• Valerian
• Sandalwood
• Ylang Ylang
• Frankincense
• Vetiver

Best Sleep Essential Oil Formula

• 4 drops of Lavender
• 2 drops of Cedarwood
• 2 drops of Wild Orange
• 1 drop of Ylang Ylang

Read more about the use of powerful essential oils to create calm in DoCalm’s article: The Best Essential Oils for Tranquility.

Read a Book

Instead of using electronic devices that overstimulate your brain, reading a book usually has a completely opposite effect. While reading your body relaxes and you are spearing yourself from overthinking. The e-reader is not the best choice as it emits blue light that blocks the melatonin hormone that makes the body sleepy and interfere with your Circadian rhythm.  Instead of interfering with your body’s natural sleep and wake up cycle, choose the old-fashioned paperback edition and slowly drift off to peaceful dreams.  

Meditate

Meditation is used to quiet the mind and relax the body. By meditating before bedtime, your body enters the relaxation mode and the control of the autonomic nervous system is improved. According to researchers, meditation can increase the sleep hormone melatonin, reduce heart rate, decrease blood pressure.

To meditate you do not need any special equipment, just devotion, and persistence. There are many types of meditation that you can use. You can also choose guided meditation or body scan meditation. Many people offer prayers of devotion – it is no secret that bedtime prayer is practice by many people word-wide and through out history.

Listen to Soothing Tranquil Music

Remember when you were younger; a lullaby really put you to sleep. You can listen to bedtime music to give you comfort and help tuck you into bed. Here is a sample of tranquil sounds that you can listen to before bed to help you sleep like a baby.

When you take the time to make sleep the best that it can be, each morning you will wake up feeling refreshed and relaxed to start the day. You can choose to make some of these tips your nightly practice, or all of the above. Either way, keep in mind that every change takes time and try to be as disciplined as possible.

Sweet Dreams.

via GIPHY