Healthy Lifestyle Positively Impact Your Sleep
If you are facing difficulties with your sleep, such a condition should not be left unattended for long. To improve your chances of getting sound and deep sleep, it’s important to adopt a healthy daily lifestyle. Here are some lifestyle factors that can positively impact your sleep:
Establish a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate your body’s internal clock, known as the circadian rhythm. This consistency can improve the quality of your sleep over time. Aim for a sleep duration of 7-9 hours for adults. Consistency helps regulate your body’s internal clock and promotes better sleep quality.
Prioritize sleep: Recognize the importance of sleep and make it a priority in your daily life. Allocate enough time for sleep and avoid sacrificing it for other activities whenever possible.
Create a bedtime routine: Engaging in relaxing activities before bed can signal to your body that it’s time to wind down. Establish a routine that includes calming activities such as reading a book, taking a warm bath, listening to soothing music, or practicing relaxation techniques like deep breathing or meditation. Avoid stimulating activities like watching intense TV shows or using electronic devices, as they can make it harder to fall asleep.
Create a sleep-friendly environment: Optimize your sleep environment by making sure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if necessary. If you find it hard to sleep in complete silence, you can use a fan, soft music, or white noise to create a soothing background sound. Make sure your mattress, pillows, and bedding are comfortable and supportive.
Limit exposure to electronic devices: The blue light emitted by electronic devices like smartphones, tablets, and computers can suppress the production of melatonin, a hormone that helps regulate sleep. Avoid using these devices for at least an hour before bed. If you must use them, enable the night mode or use apps that reduce blue light emissions.
Avoid heavy meals close to bedtime: Eating a heavy meal before bed can cause discomfort and interfere with sleep. Try to finish your dinner at least a few hours before you plan to sleep. If you’re hungry before bed, opt for a light snack that won’t disrupt your sleep.
Avoid stimulating substances: Stimulants like Alcohol, caffeine and nicotine can interfere with your ability to fall asleep and stay asleep. While alcohol may initially make you feel drowsy, it can disrupt the quality of your sleep later in the night. Limit your intake of caffeine-containing beverages (coffee, tea, soda) and foods (chocolate) to earlier in the day, and avoid them altogether in the late afternoon and evening. Nicotine, which is found in cigarettes and some vaping products, is a stimulant as well, so try to avoid using these close to bedtime.
Exercise regularly: Engaging in regular physical activity during the day can promote better sleep. Exercise helps reduce stress and anxiety, enhances mood, and tires the body, making it easier to fall asleep at night. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. However, try to finish your workout at least a few hours before bedtime, as exercising too close to bedtime can increase alertness and make it harder to sleep.
Manage stress and anxiety: High levels of stress and anxiety can make it difficult to fall asleep and stay asleep. Find healthy ways to manage stress, such as engaging in relaxation techniques (deep breathing, progressive muscle relaxation), practicing mindfulness or meditation, journaling, or engaging in hobbies or activities that you find enjoyable and calming. If stress or anxiety is significantly impacting your sleep and daily life, consider seeking support from a therapist or counsellor.
Evaluate your sleep environment: Assess your sleep environment to ensure it promotes quality sleep. Your mattress, pillows, and bedding should be comfortable and supportive. If your mattress is old or uncomfortable, consider investing in a new one that suits your needs. Similarly, pillows that are too flat or too firm may not provide adequate support for your neck and head, so choose pillows that are comfortable for you.
Ayurvedic herbs have been used for centuries in traditional medicine to promote overall health and well-being, including better sleep. Here are some Ayurvedic herbs that are commonly used to support healthy sleep:
Ashwagandha: Ashwagandha is an adaptogenic herb, meaning it helps the body adapt to stress and promotes overall balance. Chronic stress and anxiety can disrupt sleep patterns and make it difficult to fall asleep or stay asleep. Ashwagandha helps regulate the stress hormone cortisol, promoting a state of relaxation and reducing anxiety, which can lead to improved sleep quality.
Brahmi (Bacopa monnieri): Brahmi is known for its calming and soothing properties. It helps reduce anxiety and promotes a sense of tranquility. By calming the mind and nervous system, Brahmi can help induce a state of relaxation, making it easier to fall asleep and enhancing the overall quality of sleep.
Jatamansi (Nardostachys jatamansi): Jatamansi is commonly used in Ayurveda as a calming herb. It has a grounding effect on the mind and nervous system, helping to reduce stress, anxiety, and restlessness. By calming the mind, Jatamansi can support a deeper and more restful sleep.
Tagar (Valeriana wallichii): Tagar is well-known for its sedative properties. It acts as a natural relaxant and has a calming effect on the nervous system. By promoting relaxation, Tagar can help induce sleep and improve sleep quality, especially for individuals experiencing difficulty falling asleep.
Shankhpushpi (Convolvulus pluricaulis): Shankhpushpi is an herb that has been traditionally used in Ayurveda for cognitive support. It helps reduce mental fatigue and enhance cognitive function. By calming the mind, reducing anxiety, and improving mental clarity, Shankhpushpi can contribute to a more peaceful sleep.
Tulsi (Holy Basil): Tulsi is revered in Ayurveda for its numerous health benefits. It has adaptogenic properties that help the body adapt to stress and promote overall well-being. Tulsi has a calming effect on the nervous system, reduces anxiety, and helps promote a sense of relaxation. By supporting a state of calmness, Tulsi can facilitate better sleep.
Melatonin: Melatonin is a hormone naturally produced by the pineal gland in the brain. It helps regulate the sleep-wake cycle and is involved in signaling the body to prepare for sleep. Melatonin supplements are often used to address sleep issues such as jet lag, shift work, or insomnia. Taking melatonin as a supplement can help adjust the body’s internal clock and promote sleepiness. It is typically taken around 30 minutes to an hour before bedtime. It’s important to note that melatonin is not a sedative, but rather helps regulate the sleep-wake cycle.
Hops extract: Hops are flowers commonly used in the brewing of beer, but they also have potential benefits for sleep. Hops extract contains compounds that exhibit sedative and calming effects. These compounds can help reduce anxiety and promote relaxation, which can contribute to better sleep. Hops extract is often used in combination with other herbs, such as valerian root, to enhance its sleep-promoting properties. It is available in supplement form, typically in combination with other sleep-supporting ingredients.
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IMPROVE SLEEP TIME: To fall asleep, it’s important for our body to relaxed. Melatonin is the hormone that aids our body to get relaxed and helps in going into sleep. It sends signals to your brain to induce sleep when it’s dark, and to wake you up as sunlight makes an appearance. Intake of melatonin helps the body relax and prepare for sleep, and even improve sleep quality. It supports your body’s natural state of sleepiness at bedtime, for a good night’s rest.
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It’s worth noting that herbs, extract and supplements can be beneficial for some individuals, they may not be effective or suitable for everyone. It’s always best to address underlying sleep issues with a comprehensive approach that includes lifestyle modifications, stress management, and good sleep hygiene practices. If you have chronic or severe sleep difficulties, it’s advisable to consult a healthcare professional for a proper diagnosis and personalized treatment recommendations.
In Ayurveda, sleep is considered a holistic process influenced by various factors, including lifestyle, diet, and overall well-being. Alongside the use of herbs, an Ayurvedic practitioner may also recommend lifestyle modifications, dietary adjustments, stress management techniques, and other Ayurvedic practices tailored to your individual needs. This comprehensive approach addresses the underlying imbalances and aims to promote long-term, sustainable improvements in sleep quality.
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