Ram finds himself tossing and turning on bed in the middle of the night often. He sleeps for merely 3 to 4 hours and wakes up around 3am. He is unable to go back to sleep.
He feels tired throughout the day, has gained weight and feels irritable frequently.
Happiness is..…deep sleep after a long day! Isn’t it?
If you are not able to catch your precious forty winks, then you may be missing a lot. You need to equip yourself with knowledge of how to get deep sleep.
There are many ways that will help you sleep restfully at night. As a result you wake up fresh and full of energy in the morning.
How to get deep sleep fast- identify what prevents it!
When you identify the cause of sleeplessness, you will be able to apply the right remedy to counter it. There are a number of reasons that keep you from having a good night’s sleep. Let us know what they are-
1. Changing work shift
2. Late night waking habit
5. Sleep apnoea syndrome
7. Frequent urination at night
8. Medical conditions like diabetes, hypertension, dementia etc.
9. Jet lag
10. Nicotine, caffeine and alcohol consumption
11. Use of electronic devices at bedtime
12. Stress due to loss of job, relationship or death of a loved one
Identify the reason that prevents you from sleeping well at night. You may also consult your family physician too if you are unable to do it yourself.
When these causes for sleeplessness or light sleep are taken care of, you will be able to get deep sleep with plenty of rest. Soon you will know how to get deep sleep naturally whenever you want!
Why it is important to know how to get deep sleep at night?
When you do not get plenty of rest with deep sleep you are prone to developing a number of medical conditions.
Diabetes, high blood pressure or hypertension, heart disease, stroke, Alzheimer’s disease, obesity, early signs of ageing and depression are some of the medical conditions that may get triggered due to lack of restful sleep.
It is very important to get rest in your sleep to rejuvenate your system effectively.
Here is how to have deep sleep with these 7 easy home remedies:
If you wish to know how to get more deep sleep, it is quite simple. Just follow the easy home remedies and soon you will find yourself drifting off to deep slumber quickly.
In case you have any medical reason for not getting deep sleep, please consult your physician to counter it.
Here are practical ways on how to get deep sleep in short time:
1. Sip chamomile tea:
Chamomile tea is highly relaxing and helps in inducing sleep easily. You may prepare it easily by steeping dried chamomile leaves in hot water for a few minutes.
Drink this concoction at bedtime for undisturbed and restful deep sleep without dreams.
2. Get sunlight exposure:
When your body is exposed to sunlight it gets a signal to sleep when it time to rest at night. Make sure you spend at least an hour or two outdoors in the sunlight.
It will restore the circadian rhythm of your system easily. Your body will automatically drift off to sleep at night as a result of this.
3. Increase your metabolism:
Boost your metabolism with at least half an hour of exercising on a daily basis. You may go for a walk, jog, swim, dance or do kickboxing- just do it regularly.
It will make your muscles strong and increase your lung capacity.
Your body cells will get filled with more oxygen and toxins will be flushed out.
It will make you get into deep sleep easily at night as your body will crave for rest. Working out now sounds like a good plan, isn’t it?
4. Go for meditation:
Meditation takes away all the stress that you may have accumulated in your system overtime. You can choose to go for a guided meditation or learn self-meditation.
Just make sure you do it regularly at bedtime. It will help calm your mind, body and emotions. This will help you get more deep sleep cycles at night.
5. Take warm water bath:
Before bedtime go for a warm water bath. Splash of warm water on your body instantly relaxes your muscles.
You may add soothing bathing salts to your bath water too for more relaxation.
When your muscles are relaxed you take no time to drift off to deep and restful sleep at bedtime.
6. Try Ayurvedic foot oil massage:
You can give yourself an Ayurvedic oil massage on your feet at bedtime. According to Ayurveda, you are unable to sleep due to an imbalance in the Vata (air) element.
Different oils are applied according to your body constitution-Vata, Pitta or Kapha. You may know your constitution by consulting a good Ayurvedic doctor easily.
If you are the Kapha type then apply warmed mustard oil on your feet. If you are the Vata type, then apply warmed sesame oil on your feet. If you are the Pitta type, then apply coconut oil at normal temperature on your feet.
7. Tweak your diet:
Add magnesium to your daily meals. Foods like whole grains, leafy greens, legumes, milk, almonds and seeds have loads of Magnesium content.
It helps you sleep better at night and relaxes you.
8. Go for Aromatherapy:
Create a relaxing ambience of your bedroom with aromatherapy. You may use a diffuser with relaxing and sedative properties like rose, vanilla, jasmine or lavender oils.
These oils help your mind to de-stress easily and help you get into deep sleep effortlessly.
Adopt these effective and easy home remedies to enjoy deep sleep at night!
If you like these remedies or know any more remedies on how to get deep sleep naturally, do share them with us in the comment box below!