Restorative Sleep Tips To Boost Wellness And Balance
This is a contributed post.
Do you find yourself having trouble falling asleep and end up doomscrolling for want of something to do while your mind races? And then discover that even once you finally drop your phone and enter the sleeping realm, you wake up feeling as though someone has scooped out your brain in the night or that you have a banging headache that you can’t seem to shift with the usual morning meal of painkillers and coffee? If that sounds a little too familiar, chances are that you are simply not getting enough restorative sleep. Although you might actually fall asleep, that is no indication that you’re engaging in the deep sleep and REM cycles that make this activity so beneficial for the mind and body. If this sounds like you, then fear not, as there are a plethora of things you can do to ensure that you can turn non-productive sleep into the kind of sleep where you wake feeling fresh in the morning and motivated to take on whatever life chooses to throw your way.
What Is Restorative Sleep (And Why Most People Aren’t Getting It)
Sleep is sleep is sleep, right? Well, no. And as we noted in the introduction, merely falling asleep doesn’t immediately make it beneficial. But what does it actually mean to get restorative sleep? This kind of sleep isn’t just closing your eyes, but rather the precious deep and REM stages, where your body repairs tissue and your brain processes emotions. This is essential for your mind and body to work in conjunction and effectively. Anyone who has risen from bed in the morning and felt like a million bucks can attest to the fact that a great night's sleep will help you to feel like a brand new person.
There are many reasons why plenty of people seem to never feel fully revitalized after a night of sleep, with the main culprits being health-related, environmental, and lifestyle. When it comes to the former point, numerous ailments can affect the quality of sleep, ranging from sleep apnea (of which you can often find sleep apnea treatment online) to arthritis that might involve a visit to the doctor to be prescribed medication that alleviates the pain. While medical issues might be slightly trickier to solve, environmental and lifestyle choices are very easy to make and can often make a profound difference in your life.
The Wellness Payoff: What Happens When You Fix Your Sleep
As with anything related to your body, it takes a bit of time to fully realize the beneficial effects. But with consistency and a real desire to improve your sleep and, therefore, how you feel during the day, many people are delighted with the results. Some of the ways that a good night's sleep can pay off include:
If you’re now thoroughly convinced of the advantages that come from restorative sleep, you may be wondering how you can go about ensuring you achieve it. There are many actions you can take, one of them being to include the right kinds of nutrients in your diet at certain times of the day. Some examples include (but are definitely not limited to):
Almonds: These are rich in magnesium and are ideal as an evening snack to satiate your hunger pangs and provide you with the minerals that promote sleep.
Kiwi: Being naturally high in serotonin, kiwi fruits help your body to create melatonin, which is the body's main sleep hormone, and by influencing calming pathways in the brain that promote relaxation.
Chamomile tea: Long believed to promote a healthy sleep, this tea contains apigenin, which is said to act as a mild sedative to prepare the body for rest
Oatmeal: You might think that oatmeal is a morning meal, but a small amount before bed can also support melatonin production.
Balancing Mind And Body Throughout The Day
It’s not only the food that you put inside your body that can facilitate restorative sleep, but also your lifestyle choices. If your body is unhealthy, so too will your mind be, and this can coalesce into a situation that makes it difficult to fall asleep and stay asleep until your alarm punctures the serenity.
Physical Activity As A Sleep Support Tool
Engaging in regular exercise isn't just great to keep your body fit and strong, but when done correctly can also use up pent-up energy, helping you to slip away into REM sleep during the night. The workout you choose to engage in is entirely up to you, but for it to be effective, you must perform it with regularity and make sure that you increase your heart rate during each session. If you’re unsure, you can always hire a personal trainer or look online. If you have existing medical conditions, it’s also prudent to discuss your plan with your doctor, who may be able to offer up some beneficial suggestions.
Managing Stress For Improved Nighttime Recovery
Although it’s presumptive to state, likely, the main issue for most folks in relation to poor quality sleep is stress. Stress is a mind and body killer that, if left unchecked, will see you degrade into a shell of your current self. To avoid this fate and ensure that you can start the compounding cycle of low stress leading to great sleep, you can perform some or all of the following:
Mindfulness breaks at work
Slow walking outside
Practicing gratitude
Limiting overwhelm with time-blocking
Sleep isn’t merely something that your body chooses to do when you’re tired, and not all sleep is equal. Instead, you have to actively understand the root causes of poor sleep and take action that can improve it and lead to increased wellness outcomes.
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