Sleep nourishes and heals the body each night in order to prepare it for the next day. Although it varies from person to person, it is important to get anywhere from 6-9 hours of good quality sleep each night. When the quality of your sleep is high, you will find that you don’t need as much because the healing rate of the body is increased, which then allows you to wake up and feel rested at an earlier time.
There are many things that you can do to improve the quality of your sleep, which include sleeping in the dark, eating a healthy diet and relaxing the mind and body.
When the body does not get enough sleep, or if the quality of sleep is low, then it can result in both physical and mental stress, premature aging and even disease. Therefore, it is vital that you make the necessary changes in order to make the most out of your sleep each night.
Some of these steps may take up a bit of your time, but doing them will not only improve the quality of your sleep cycle, but the rest of your day as well.
Sleep in the Dark
Sleeping in the dark will help the pineal gland to produce more melatonin, which is a hormone that helps the body to sleep deeply. Street lights, night lights or any small lights coming from electronics, such as the radio or an alarm clock, can reach the pineal gland and interfere with the hormone production.
In addition, shutting the lights off, including the television and computer, at least an hour before bedtime will increase the production of melatonin to help you fall asleep faster.
Meditate Before Bedtime
Meditating before bedtime is a great way to empty the mind of the daily troubles. Basically you can meditate anywhere that you like, including outside on the ground, the bathtub, or in your bed.
If you like, you can light a few candles to increase the relaxation. The light from the candles is natural and will not interfere with the production of melatonin.
Eliminate the Use of a Pillow
Most people are used to propping their heads up on a pillow in order to fall into a restful sleep. It is beneficial for those with respiratory problems, such as allergies, asthma and obstructive lung disorders, as it prevents the mucus from forming in the airways, thus making it easier to breathe. For healthy individuals, however, this position is not recommended because it does not keep the neck and spinal chord straight. A pillow can also slow the blood circulation to the head, which then slows the healing process because the blood is essential for removing waste material and restoring nutrients, both of which are needed for healing.
Some research shows that placing the pillow under the feet might actually be a better choice as it helps to reverse the angle of the body. A reversed angle increases the blood flow to the head and is also able to reduce the stress on the adrenal glands.
Open the Window
Fresh air, like food, nourishes and replenishes the body so that it can function at its very best. If the air is recycled or of poor quality it will not be able to provide the body with the clean amount of oxygen that it requires. Therefore, opening a window or sleeping outside will help to increase the quality of sleep.
Shut Off All Noise
You might be one of those people who can sleep through a lot of noise. However, turning off the music, television, or any other distracting or humming noises, will help the subconscious mind to fall into a deeper sleep.
Some people struggle to fall asleep because they don’t feel safe with their environment, even if it just in the back of their mind, it still prevents them from getting to sleep. In order to create peace of mind, double check the doors are locked, set alarms, get a home security camera and monitor, do anything that makes you feel calmer.
A Hot Bath
A hot bath before bed is a great way to relax the body for a deep sleep. In addition, the warmth of the water induces a sweat and helps the body to release harmful toxins. It basically begins and accelerates the detoxing process that the body goes through each night.
Eat Raw Foods
Raw foods contain high amounts of enzymes and other nutrients that help to keep the body feeling light and clean. Because they are so high in nutrients, they are able to reduce the amount of food that you need, which then takes the stress off of the digestive system. This means that when you go to sleep your body will not be as focused on digesting food and therefore, can spend more time healing itself, which is what the sleep cycle is intended for.