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Naturally Improving Sleep Quality

Naturally Improving Sleep Quality

Our sleep is the element of our health that impacts our mental and physical fitness. Nidra or sleep is the crux of our well-being. Haven’t we noticed people feeling weaker or going insane due to lack of sleep? This is what happens if you do not observe your sleep. But is there a right way to sleep? Perhaps a way to improve your sleep quality? Yes, there definitely is and no you don’t need to consume any synthetic medicines for that. Here’s how to improve your sleep quality.

What is the Sleep Cycle?

The sleep cycle is a natural rhythm our body follows. It is the dincharya or timetable of our body to set what time we sleep and what time we wake up. Our body when used to this timetable gets into a habit of going into a natural progression during sleep.

You may have heard people asking about fixing their sleep cycle after pulling an all-nighter and now getting into a cycle of late to bed late to rise. By fixing one’s sleep cycle, one can get into a healthy routine of letting our body rest at and for appropriate times.

Stages of Sleep Cycle

There are various stages of our sleep cycle. Its stage has its own role in restoring our physical and mental health. The sleep cycle consists of four stages:

  1. NREM Stage 1 OR the Light Sleep Phase is the transition from complete wakefulness to the act of trying to fall asleep. Your sleep is the lightest during this phase.
  2. NREM Stage 2 OR Slightly Deeper Sleep Phase is where the heart is at rest and beats at a slower and calmer rate. The body temperature drops and brain action slows down. Here you have started to lose consciousness
  3. NREM Stage 3 OR the Deep Sleep Phase is where you have fallen asleep for real. All your senses are at rest and this stage helps in physical and mental recovery. If you get into this stage more easily, your immune function is fortified too.
  4. REM Sleep is the stage in which our subconscious mind takes over. Some may even experience dreaming. The brain activity has increased and just like our phone backs up during the rest phase, this stage is important for memory and brain health.

Signs of Bad Sleep Quality

If you experience any of the following during your sleep, it could be an indication of bad sleep quality.

  1. Frequent waking during the night.
  2. Feeling grumpy or unrested upon waking.
  3. Difficulty in focusing on work during the day.
  4. Feeling irritated or experiencing mood swings.
  5. Developing a caffeine dependency to stay awake.
  6. Experiencing insomnia even after having a tiring day and physical weakness
  7. Depending on pills to fall asleep.
  8. Having headaches during the day.

How to Improve Sleep Quality Naturally

Don’t worry. Where there is a lock there will always be a key. There are some effective ways of improving sleep quality and no it does not need you to pop pills. Adopting natural methods can work wonders in enhancing your sleep:

  1. Have a set schedule for the day, especially regarding your bedtimes.
  2. Sleep and wake up at the same time every day no matter if there is a holiday. There are no cheat days for improving bad sleep quality.
  3. Create an environment that induces sleep. Darken your room, make it cold and quiet and reduce any electronic distractions.
  4. Use traditional alarms instead of setting one on your phone so that you don’t end up doom-scrolling on your phone.
  5. Meditate before sleep.
  6. Some yoga helps relax your mind before sleep
  7. Eat light food before bed.
  8. Do not drink a lot of water before bedtime
  9. Use supplements like Ashwagandha AF-43 which has all the goodness of Ashwagandha and more to relax your mind before bed.
  10. Make sure to have an early dinner.
  11. Take a walk before bedtime.
  12. Indulge in physical workouts every single day.

What Habits are Needed for Improving Sleep Quality?

Not much is needed to start your journey towards a healthier sleep cycle by improving sleep quality. Here is what you can do to improve sleep quality:

  1. Regular working out or heavy exercising
  2. Journaling
  3. Aromatherapy
  4. Reduced screen time
  5. Herbal teas like some chamomile tea before bed
  6. Breathwork practice
  7. Mindful eating
  8. Ayurvedic sleep supplements.

Takeaway

You can not improve your sleep quality in a day but by making certain lifestyle changes you can get closer to having a good sleep cycle. Make sure that you follow an Ayurveda-backed approach. Your sleep can set a tone for the rest of your life, your health and your mental well-being. Make sure you treat it well. Start your journey to better sleep today because you deserve to wake up refreshed, every day.

Source: https://www.saumya-ayurveda.com/post/ayurvedic-sleep-remedies-to-help-you-rest-easy 

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