In today’s overloaded and stressful life, nothing gives a revivifying feeling than getting a quality sleep night. Well, everyone is not that lucky. Nearly 30% of people have sleep disorders with problems like insomnia, restless sleep, and sleep apnea. Quantity sleep emphasizes sleep duration, and quality sleep refers to how we sleep during that time. While both quantity and quality of sleep are essential, the quality of sleep is of more concern as it directly affects our body’s restorative and regenerative processes. During sleep, our body restores energy that is dissipated when we are awake. It is a field of research on how sleep disorders relate to our lifestyles.
Still, it is proven that sleep disorders lead to significant diseases such as heart disease, metabolic defects, and many psychological problems. So one can prevent all these unwanted problems by having quality sleep. Here are some tips to get baby-like sleep; by following these, one will find getting sleep instantly, better sleep at night naturally, and waking up refreshed in the morning. So six ways to get quality sleep naturally are;
Drinking warm milk
Milk contains a high amount of tryptophan(about 106 mg in one cup). Tryptophan is an amino acid that plays a vital role in the production of Serotonin and Melatonin, which are very important for quality sleep. While Serotonin is a neurotransmitter, Melatonin is a hormone produced by the pineal gland. Drinking warm milk one hour before sleep is a good idea to get quality sleep
To enhance milk”s sleep-inducing effect, one can add a few strands of saffron, one pinch of cinnamon, a half pinch of Nutmeg, and half a pinch of fennel powder while warming one cup of milk. Another milk preparation for inducing sleep is adding paste made by grinding half a teaspoon of poppy seeds and 3 to 4 soaked almonds in warm milk. Poppy seeds are high in zinc, magnesium, and manganese, which helps in alleviating insomnia and sleep disorders.
Banana tea
Banana is high in tryptophan, potassium, and magnesium, all of which aid in sound sleep. Potassium and magnesium have muscle-relaxing and calming effects on the body. Banana tea can be made by boiling pieces of whole bananas with their peel in water for 5 to 7 minutes. Honey can be added to enhance taste, which is optional. Banana tea contains antioxidants that improve heart health, aid in weight loss, prevent bloating, and give quality sleep. It has been found in many cases that banana tea works better than a sleeping pill and helps to sleep instantly.
Massaging head and foot
Massage at bedtime relaxes the body, releasing stress accumulated throughout the day, thus preparing the body to enter sleep quickly and smoothly. One can find a significant difference in sleep quality with and without massage. The rest after the massage is deep, sound, and much more relaxing, which can be felt after waking up. It is best to get a whole-body massage at bedtime to sleep better naturally, but it is not practical for everyone. So it is advised to massage the head and foot before sleep. While head massage calms down brain and thoughtfulness, foot massage eases the stress and pain that build up day long and thus helps in whole body relaxation.
Applying oil in the nose or Nasya
Nasyam is one of the Panchkarma treatments followed in Indian Ayurveda. It involves putting oil in the nostrils as one of the basic steps. It has numerous benefits, including migraine treatment, sinuses, toxins release, stress relief, and sleep disorders treatment. Getting professional Nasyam treatment is very helpful in chronic insomnia cases. For quality sleep, one can try putting one to two drops of 100% pure almond oil in each nostril before bedtime. It clears and lubricates the air passage, thus making breathing easy and preventing snoring, leading to a peaceful good night’s sleep.
Following a night routine
Having and following a night routine is as essential as a morning and day routine. While the morning and day routine prepares us for doing our daily work strategically and efficiently, the night routine assists us in finishing the daily task and getting ready for quality sleep. Eating a light dinner, switching off the screen one hour before bedtime, and dimming house lights two hours before sleep are some of the night routines one should follow. Sleeping with a stomach full may cause stomach upset, leading to gas, bloating, and acid reflux, which leads to disturbed sleep. Again bright and blue light from the screen accelerates brain activity. To relax brain muscles, rays with longer wavelengths, like yellow or red, should be used one to two hours before sleep.
Sleep meditation and PMR technique
Meditation before sleeping dramatically enhances the quality of sleep. It makes our mind focused and calm, and all confusion and anxiety clear away, which builds up throughout the day. People with insomnia(The inability to fall or stay asleep) are suggested to practice alternate breathing or anulom vilom for five minutes and humming or Bhramiri pranayam for five minutes. It induces sleep very quickly.
PMR, or progressive muscle relaxation technique, is also suitable for getting quality sleep. It requires relaxing and tensing each muscle of the body one after the other, which releases the stress from the muscles, thus relaxing the whole body.
Final thoughts
Having a stress-free and blissful life can be achieved by changing our attitude towards it. Instead of complaining about everything, being thankful and expressing gratitude brings a sense of satisfaction and contentment. This shift in our mindset can deeply impact the quality of our sleep, leading to a more fulfilling life.
Hope this information was helpful!
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DISCLAIMER – The tips provided are for informational purposes only and do not constitute professional advice.
