Sleep tips: 5 TIPS FOR DEEP SLEEP
Sleep is a fundamental aspect of human biology, and the amount and quality of sleep we get, can have a significant impact on our physical and mental health. Unfortunately, many adults worldwide struggle to get enough restful sleep. According to a report by the World Economic Forum, approximately 65% of adults worldwide feel that they do not sleep well. So, if you find it difficult to get a good night’s sleep, you are not alone. Whether you are struggling with stress, insomnia, or just sleep disturbances, there are a variety of ways to improve the quality and duration of your rest naturally, by entering a state of deep sleep. Say good-bye to restless nights and hello to sweet dreams with our 5 tips for deep sleep.
What is deep sleep?
Sleep is a complex physiological process that is divided into different stages. One of the most important stages is deep sleep, also known as slow-wave sleep. During this stage of sleep, the body undergoes a series of important restorative processes, including tissue repair and the production of hormones that help regulate a lot of our bodily functions. Research has shown that deep sleep can help improve memory consolidation, cognitive function, and help reduce the risk of developing obesity, diabetes, and cardiovascular diseases. The National Sleep Foundation recommends 7-9 hours of sleep per night which of 25% of total sleep time in deep sleep for optimal health. So, by incorporating the following sleep hygiene tips, you can enhance the quality of your deep sleep, leading to a more restful and rejuvenating night’s rest.
1. Create a Sleep-Conducive Environment
The environment you sleep in can significantly impact the quality of your sleep. To create a sleep-conducive environment, consider investing in comfortable bedding, including a supportive mattress and pillows. Make sure your room is dark, quiet, and cool, as these conditions promote relaxation and can help you fall asleep faster.
Another way to enhance your sleep environment is by using natural remedies, such as ilapothecary’s new Dream Space Room Spray. This all-natural ‘earthy’ room spray is designed to promote relaxation and calmness, creating the perfect atmosphere for deep sleep.
Launched on World Sleep Day, this unique, transformative, and naturally grounding scent is a potent blend of essential oils, without the traditional sole reliance of lavender to help promote sleep. Instead, active sleep-inducing key ingredients include midnight Jasmine which is known to have a soothing and relaxing effect on the mind, making it an effective sleep-aid. A study published in the Journal of Health Research found that inhaling Jasmine oil improved sleep quality and reduced sleep-related anxiety in participants. While the oil of tranquility, Vetiver, is known to help balance and ground, promoting a peaceful sleep. In addition, Spikenard and Patchouli’s sedative properties and sleep-inducing scent that are known to be helpful for people with insomnia, helping feelings of restlessness and anxiety to fade away into deep serene sleep. By incorporating natural remedies such as this, you can help create a peaceful and relaxing environment conductive to deep and restful sleep.
2. Establish a Regular Sleep Schedule
Establishing a regular sleep schedule is essential for achieving deep, restful sleep. Going to bed and waking up at the same time each day helps regulate your body’s internal clock, also known as your circadian rhythm. This rhythm influences various physiological process, including sleep-wake cycles, hormone production, and temperature regulation.
Research suggests that individuals who follow a regular sleep schedule are more likely to experience better sleep quality and have fewer sleep-related problems. Furthermore, adhering to a consistent sleep schedule can help improve overall sleep hygiene and many even reduce the risk of developing sleep disorders.
To establish a regular sleep schedule, try to go to bed and wake up at the same time every day, even on weekends. This consistency will help regulate your circadian rhythm and promote deep sleep. And, if you need help getting into a regular sleep routine, try to take a bath before bed to help your mind and body get into a relaxed sate. Our Magnesium & Amethyst Deep Relax Bath Soak, is a powerful mix of magnesium, crushed amethyst, and mineral rich salts which are known to relax muscles, help ease nervous tension and help promote deep sleep. This powerful mix combines to create a supportive and peaceful bath soak that help one feel calm and nurtured; promote deep sleep.
3. Practice Relaxation Techniques
Practicing relaxation techniques can help calm your mind and body, making it easier to fall asleep and stay asleep throughout the night. There are many relaxation techniques to choose from, including deep breathing, meditation, and progressive muscle relaxation. By incorporating these techniques into your daily routine, you can promote relaxation and reduce stress levels, ultimately leading to a better night’s sleep.
One study found that practicing relaxation techniques significantly improved sleep quality and reduced the time it took participants to fall asleep. Another study showed that individuals who practiced mediation regularly experiences improvements in sleep quality and overall wellbeing.
Before practicing breathwork or meditation, you could help clear your mind, with a modern-day rescue remedy, such as the SOS Peal Drops. Combining homeopathy, flower essences, herbs, and gems, this remedy is both a preparation and solution. Simply place a few drops under your tongue, and reap the benefits of soothing and calming Pearl, Poppy, Amethyst, and Passiflora.
4. Adopt Healthy Sleep Habits
Adopting healthy sleep habits is essential for achieving deep, restful sleep. These habits include things like avoiding caffeine and alcohol before bedtime, and especially avoiding electronics in the bedroom.
Caffeine and alcohol can interfere with sleep quality and disrupt your body’s natural sleep cycles. Research has shown that even moderate amounts of caffeine consumed up to six hours before bedtime can lead to sleep disturbances. Similarly, while alcohol may initially make you feel drowsy, it can actually disrupt the second half of your sleep cycle, leading to less restorative sleep.
Electronics can have a significant impact on your sleep quality as well, particularly when it comes to the hormone melatonin. Melatonin is responsible for regulating your sleep-wake cycle, and its production can be disrupted by the blue light emitted by electronic devices such as your phone, computer, tablets, and even tv. This is supported by a study in The Journal of Sleep Medicine Reviews, where they concluded that exposure to electronic devices before bedtime can lead to a reduction in melatonin levels, delays in the onset sleep, and poorer overall sleep quality. To minimize the negative effects of electronics on your sleep, it’s recommended to avoid using them for at least an hour before bedtime and to use apps or features that filter out blue light, such as Apple’s ‘Night Shift’ or Android’s ‘Night Light’.
5. Be Mindful During the Day
What you do during the day can have a big impact on your ability to get a good night’s sleep. Engaging in physical activity during the day can help reduce stress and anxiety, which can interfere with sleep. Additionally, exposure to natural light during the day can help regulate your body’s natural sleep-wake cycle. Aim to get at least 30 minutes of movement. This could be as simple as taking a short walk-in fresh air during your break, or doing other forms of exercise. Moving your body during the day has been shown to help reduce stress levels and promote relaxation, both of which can lead to better sleep. However, it is important to avoid exercising too close to bedtime, as this can interfere with your body’s ability to wind down and fall asleep.
In conclusion, achieving deep, restful sleep is essential for your overall health and wellbeing. By following these five tips, you can create a sleep-conducive environment, establish a regular sleep schedule, practice relaxation techniques, adopt healthy sleep habits, and be mindful of what you do during the day. At ilāpothecary, we offer a range of natural remedies to support healthy sleep habits. We believe that a holistic approach to wellness, including proper sleep habits, can lead to a happier and healthier life. Discover our sleep and stress relief range here.