How to improve your sleep cycle and get a complete sleep: Sleep is a biological process that is of the utmost importance when it comes to our health. Similar to food, sleep is has a relation with the overall wellness of our body. Hence not getting proper sleep can be very risky. It can cause serious effects on the proper functioning of our brain and, heart. Serious problems like sleep deprivation, insomnia, anxiety, and depression can arise if we ignore the signs concerning the sleeping cycle. It is fine as long as it’s occasional but when it occurs regularly it can lead to weight gain, sleep disorders, diabetes, high blood pressure, and can even weaken the immune system.
When we sleep our body goes through a series of biochemical processes such as releases of hormones, restoration of tissues, muscle growth, etc. Here is our guide on How to improve your sleep cycle and get a complete sleep in order to prevent any sleep-related disorders.
1. Conditioning your body to sleep
Following your biological cycle, sleeping, and waking up at the same time regularly will fix the body’s internal clock. Going to bed on a set time every night will condition your brain to fall asleep quicker as it develops memory. One should maintain a schedule to sleep better and it also works on improving the quality of sleep.
2. Eat right before sleep
Avoid eating heavy meals and foods rich in protein before you go to sleep. Heavy meals can interrupt digestion as metabolism slows down while sleeping and can also cause heartburn. Additionally sleeping on a heavy stomach is hazardous to health and also causes uneasiness while sleeping. Consuming light meals before bed can be helpful to help your body relax and fall asleep much easier and eventually improve the sleep cycle.
3. Avoid gadgets before sleep
Electronic devices such as laptops, mobile phones, etc affect our psychological and physiological health as light signals alertness. Our internal clocks get slowed down due to the radiation emitting from the devices, which is why most mobile phone users find it difficult to fall asleep. Another reason why we should minimize the utilization of electronic devices before bed is that they increase our sharpness and alertness when we should be falling asleep. we can achieve quality sleep by reducing screen time.
4. Adding vitamins to the diet
Vitamins deficiency can also cause sleep deprivation as vitamins and nutrients produce those chemicals in our body which helps our system to calm down and eventually fall asleep. Vitamins play a role in the proper functioning of various bodily processes and sleep is one such process. Often times insomnia is caused due to not getting a proper amount of nutrients and vitamins. Hence it is mandatory that we give good attention to our diets since it has the capability to improve our sleep cycle. Vitamin C, B, and D particularly prove to help in sleep issues.
Meditation has several physical and psychological benefits and improving sleep quality is one of them. It is a very effective practice one should adopt for a better sleep cycle. Meditation helps in relaxation alleviates anxiety, depression, and soothes the mind. It provides inner peace that reduces blood pressure. Also increases chemicals such as Melatonin which has a relation to the sleep cycle of a person. Practicing meditation before bed is proved to be beneficial for those who find it difficult to sleep at night.
6. Reducing the consumption of Alcohol and Caffeine
Alcohol disturbs the sleep cycle and eventually when the system develops a tolerance to alcohol, it becomes harder to sleep. Caffeine is directly linked to your sleep; it can hinder your sleeping process by increasing the alertness of the system. Caffeine is a stimulant and hinders those chemicals in our body with induces sleep. It also reduces the quality of your sleeping hours. Hence reducing the intake of food items such as coffee, soda, tea, and alcohol before sleeping or even hours before sleeping can improve the sleep cycle. Caffeine consumed even many hours before sleeping can easily bother your sleep.
7. Set up a favorable environment
The environment is the foremost priority when improving the sleeping cycle and for a sound sleep. It incorporates accurate lighting, room temperature, and fragrances that can be used according to the preference for better sleep. Building an environment before sleeping in such a way that it relaxes your body and helps in improving the quality of your sleep. Dim lights help in increasing drowsiness in a person naturally making them feel sleepy. Melatonin is a natural hormone responsible for activating the sleep-wake cycle. It also helps in handling circadian rhythms in the body which generally reminds the body when to sleep and wake. It reacts with the darkness causing sleepy effect whereas light blocks the production of Melatonin resulting in alertness and waking. Melatonin is also found in food items. It improves the quality of sleep and is helpful in quickly falling asleep.
8. Scented candles help induce sleep
Scented candles stimulate and uplift the mood, fights stress leaving a relaxing and refreshing feeling. An excellent treatment to cure sleep-related disorders naturally. Scents such as lavender, chamomile, Bergamot, Sandalwood, and Vanilla have calming, relaxing, and soothing effects on the mind. One can buy these scented candles easily from the market or online.
10. Body Massage
Massage is a natural way to cure insomnia and it also helps in the relaxation of muscles and rejuvenates tissues. Our body automatically stiffens, starts to ache because of stress and exhaustion from constant working and a busy schedule. Massaging the body with essential oils losses up the muscles and alleviate the body from any aches and stiffness. It helps the body which in effect relaxes the mind, falling asleep becomes easier. Massaging has a tranquilizing effect on our body, it is good for blood circulation hence advised to be done only under medical supervision according to prescription.
11. Sound therapy
Sound therapy diverts our mind from stress, anxiety, and kind of worries. Our mind when becomes worries losses sleep and sometimes that is the reason many people nowadays find it difficult to sleep as they carry around a lot of anxiety related to work or personal life. In sound therapy, vibrations are used to relax the brain to promote better sleep, it also curbs feelings of tension and increases the sense of pleasantness.
Stress, diet, overthinking are the main factors that can affect the quality of sleep. It can severely affect your mood, destroys your urge to work, induce feelings of tiredness all day long. It is possible to improve the sleep cycle if we follow a healthy lifestyle by consuming a proper diet and taking an adequate amount of sleep. One should always sleep on the time it will help eliminate any future disorders. Practicing yoga and meditation will reduce stress levels assisting soundness of sleep. A good state will relax and balance the mood and aid in the proper functioning of the body.