How to get Restorative Sleep
Psychology Today author Diane Roberts Stoler says in her article “Restorative Sleep Is Vital to Brain Health,”
"In order for the body and brain to repair, heal, and grow, all five stages of sleep must be completed, and restorative sleep also includes the chemical alterations that take place over the course of a 24-hour period. The brain is able to rebuild and create cells, tissue, and neurons during sleep, which strengthens the immune and hormonal systems."
Your body uses restorative sleep to process information and recover itself. According to recent studies, obtaining enough sleep and sleeping restfully can help people live longer and healthier lives. Those who have trouble sleeping are more prone to suffer health problems.
It's crucial to get the necessary amount of sleep in order to have restorative sleep. You won't be able to go through all of the stages of sleep if you don't receive enough sleep. For the brain to process and recover, each stage is crucial. However, research suggests that obtaining too much sleep may be harmful.
Sleep quality is just as important as sleep duration when it comes to health. Even if you spend the recommended amount of time in bed, if your sleep is frequently interrupted, you won't be obtaining enough restorative sleep.
A common cause of interruptions to sleep could be an uncomfortable bed or loud housemates. Stress, anxiety, Injuries, or illnesses are additional major causes of interruptions. Examine the causes if you discover that you aren't obtaining the necessary amount of sleep. Here are a few tips to consider:
Is the setting you are in unsuitable for sleeping?
Some of us require full silence in order to fall asleep. Some want a steady stream of noise. Try utilizing a white noise machine or turning on a fan to produce a continuous noise. Is the amount of light in your room adequate or excessive? Consider making a purchase of blackout curtains or a nightlight.
Do you frequently experience nighttime extremes of heat or cold? Have cool linens on your bed or keep additional blankets close by. It is excellent to identify the surroundings that enable you to sleep well. If you find it, make sure to take action to create the desired environment.
Your sleeping arrangements with others may be beneficial or detrimental. For some people, sharing a bed with a person or animal can be incredibly calming, speed up their sleep cycle, and make them feel better. Some may find that having that extra body in bed merely disrupts and causes problems with their sleep.
Are you under stress? Is your mind active at bedtime?
There are many relaxation techniques that could help to quiet the mind and reduce stress. Here are a few of them:
Deep breathing: Put your palm over your heart and sense the beat. Take a long, leisurely breath in for 4 seconds, then let it out slowly. Continue in this rhythm until you notice a slowing of your heartbeat. Your mind ought to calm down shortly as well. You'll find it simpler to fall asleep at night if you can learn to calm your mind when you need to.
Five minutes of meditation before bedtime: It is beneficial to have a point of focus before beginning a meditation practice. It might be your breathing or a short mantra that you repeat to yourself, such as "I am at peace." You might find it difficult at first to block off your thoughts. After a minute or two, you can quit; just try again the next night. You'll develop an extended meditation practice over time.
Making a to-do list: I have calls to make, work projects to do, and kids to manage. When you're trying to recall everything you need to get done when you get up, it's difficult to fall asleep. Put this mental burden on paper to release it. Make a list of all the things you have to accomplish in the morning five minutes before going to bed. You'll be able to put it out of your thoughts and sleep more quickly.
Having a gratitude list: Write down or remind yourself of a few things that you really and truly appreciate in your life. This has a calming effect on the mind. Your emotional health will benefit from feeling grateful. When you are faced with stress, it can help you develop emotional resilience and strength. Cortisol, a stress hormone, is reduced by gratitude in the body.
Practicing Yoga: Many people claim that yoga improves their ability to sleep. Attempt the "child's position" before bed. Your big toes should be touching as you knead. Sink your chest to your thighs and spread your knees out to the width of your hips. Let your forehead touch the ground. knee or hip problems? Instead, try "corpse posture." Lay on your back with your legs spread apart and your arms at your sides. Feel yourself descend into the earth as you exhale. Spend three to five minutes in either stance.
Getting Reiki treatments: Reiki can help you sleep better! It undoubtedly helped me. "Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing," says William Lee Rand, a well-known Reiki master. Reiki, which in Japanese translates to "universal life energy," can reestablish equilibrium and have a good impact on our parasympathetic nervous system to control our heart rate, respiration, and blood pressure while lowering tension, promoting relaxation, and calming our nervous system.
Here are a few more tips for sleep improvement:
Chronotherapy, or stabilized time of waking. Going to bed and waking up at the same time every day is crucial for developing a sleep pattern.
Cutting down on alcohol, caffeine, and tobacco
Avoid using electronic devices a couple of hours before bedtime. Electronics' bright lights can make it difficult for us to fall asleep. Try reading a paperback or hardcover book as a diversion if you need one.
Eating a diet higher in protein while avoiding processed foods, sugar, and artificial sweeteners
Exercising frequently; however, avoid working out within four hours of going to bed.
Final thoughts
The first step to getting restorative sleep is figuring out what is best for you. Your future health will depend greatly on how well you sleep right now. Take good care of your body and make an effort to provide for its necessities. Always remember to consult with your healthcare provider to rule out any sleep disorder.