No one can deny this fact , when you sleep well, you look and feel your best..the next day…The advantages of this lovely downtime are so phenomenal and the act itself is so pleasant that it makes you feel completely rejuvenated… empowering you to explore endless possibilities from each day!
….so what exactly does a rest full sleep do to our minds and bodies?
In its amazing way of functioning, during sleep, most systems in our body are in an anabolic state, building up the immune system and repairing the wear and tear done to metabolic functions and committing new information to the brain through memory consolidation. Hard work! So while we sleep, the body works!!! Sounds like an oxymoron! but true and sleep makes it easily and seamlessly possible.
But in today’s stressful and fast paced times, it seems hard to find just that .’a good nite’ rest full sleep..posing a threat to our wellbeing..in many ways..
Sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite. In a nutshell, it means we may eat more and erratically, but also process it less effectively! Not a fun fact at all..
And that’s not all! Less sleep may result in irritability, impatience, inability to concentrate, and moodiness, and serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
So what is restful sleep.. We can call it restful if we fall asleep effortlessly end of day and sleep undisturbed for 6-8 hrs…waking up calm,alert, relaxed and full of energy!
It seems like an impossible dream at times, the simple act of sleeping restfully…you’re wide awake at 3 a.m…. mind racing with thoughts and problems which won’t let you shut shop for the night…and that results in waking up under-rested and just not fresh…know the feeling? We all do, at times.
But despair not, help is at hand and it’s all under your control. It’s now an established fact, in a study done by none other than Harvard University, that what you eat and how your mind works determines your sleep quality!
Here are some top points to follow in order to get the best possible quality and quantity of sleep:
Calming the body-
*Eat dinner at least three hours before bedtime. A full stomach may disrupt your sleep, and, the heavier the meal, the longer it takes for your stomach to settle down. Avoid foods high in carbohydrates or sugar and oily, greasy foods.
*Avoid going to bed on an empty stomach. A completely empty stomach may interfere with your sleep patterns just as much as going to bed on a very full stomach.
*If you find that your stomach is grumbling for food and is keeping you awake, eat a few nuts about an hour before bedtime.
Foods like milk, yogurt, and peanuts contain tryptophan, which can help the body produce serotonin in order to relax. Snack on one of these
*Avoid caffeine in the evening. This includes coffee, black teas, cocoa, and caffeinated soda. Caffeine can keep you awake even if you drink it earlier in the day, as its effects can last for up to 12 hours. This also includes other stimulants like those found in energy drinks even if they are not caffeine. Avoid tobacco products in the evenings as well.
Instead, drink a relaxing warm beverage. Highly recommended beverages include a warm glass of milk or chamomile tea. However, most herbal teas are fine, as long as they have no caffeine.
*Avoid Alcohol – After Alcohol you may feel sleepy, but it will also reduce the quality of your sleep as your body processes the alcohol and sugars, Alcohol tends to produce broken, shallow sleep (even if you don’t notice the periods of waking during the night), which makes you get up restless and low on energy]
* Avoid drinking water or other fluids within one hour of your appointed bedtime
*Ensure, though, that you drink at least two liters of water during the day.
*A well-hydrated body will not wake you from thirst, but drinking a big glass of water just before bed might wake you for a bathroom break at an inconvenient time.
Calming the Mind –
Having an active and creative imagination is a great gift. At night, though, it’s not always so great, especially if it’s keeping you awake. Don’t despair!
Here are a few handy tips to help you fall asleep when your mind is over-active:
* Establish a pre-sleep routine. This helps wind your system down so that your body and mind are relaxed when you finally crawl into bed. A regular routine helps your body know what’s coming when you do those activities or when it’s that time of day. Start your routine at least 30 minutes you plan on falling asleep.
* Wash your feet –and keep a nice aroma oil or candle in your room… lavender or jasmine are great options.
*Try reading, doing light stretches or yoga, listening to relaxing music, or watching some light, calming visuals.
*Write down what’s on your mind. Keep a journal by your bed. An hour or so before bed, write down the thoughts whirling through your head. Try to be as detailed as possible. Think about emptying your head of any thoughts so it will be clear when you go to bed. This can also work with any anxieties. Think through your worries before bed so you’re not lying there and stressing.
*Breathe from your left nostril. Breathing out of only your left nostril is supposed to help relax your sympathetic nervous system. This can calm your mind and imagination and help you fall asleep. Close your right nostril with the thumb of your right hand. Breathe in slowly and deeply through your left nostril. Hold, then exhale. Repeat, letting the tension release from your body.
*Read. Engaging in a calming activity like reading before bed can help the body start to relax as it prepares for sleep. Since you don’t want to stimulate your imagination too much, make sure to read a book that won’t get your adrenaline or mind racing. Try something fun and soothing.
* Try meditation before you go to sleep. Meditation calms the mind, and some types of meditation teach you how to clear your mind completely. when you’re starting:
Concentrate on each breath you take. Breathe slowly and enjoy each breath. Concentrate on how good it feels to be able to breathe. When you slow your breathing, this tends to slow your heart rate as well, which ultimately calms you down.
Clear your head of all thoughts and focus on how good it feels to have your mind completely empty. If a thought comes into your mind, refocus, and just relax.
Clear your head by throwing away the thoughts that keep you awake. Imagine a garbage bag. Lift up the predominant thought that keeps you awake from your head, and imagine that you put it in the bag. Now that this thought is out of your head, you can notice a previous thought popping up in your head. Throw this in the bag as well. Keep doing this until your head feels clear of thoughts. Then, tie up the bag and throw the bag as far away as you can imagine. You have now let go of the things that keep you awake, and you are ready to start falling asleep.
Catching up restful sleep is one of the key factors in being your best version..If your body and mind feels worked up and you are unable to get restful sleep, TAF Rejuvenate program can be of great help. In this program, cell revival through Revive Aroma therapy and enhanced blood flow with Renew therapy has proven to enhance sleep quality…Do let us know if we can help you get a restful sleep …paving the way towards being your best version.
We’re here for you!