How to get good and deep sleep-5 tips

In today’s time when social media has taken over all the other mediums of entertainment, we often neglect the importance of 7-8 hrs of good and deep sleep. Which slowly disturbs the whole sleep cycle and we end up getting restless throughout the day. Here are 5 tips that tell how to get good and deep sleep which otherwise gets difficult.

• Oiling and massaging for deep sleep

The simplest and oldest trick our granny use to use for good sleep is massaging the scalp with coconut oil not only does it gives your scalp a spa but also a stress reliever resulting in calm and deep sleep. Certain pressure points on the scalp induce sleep in a matter of a few minutes. Massaging the feet has its own benefits like improved circulation, reduces tension, and relieving certain pains. Massaging your navel will not only help in removing dirt in the body but also lead to a relaxed sleep and more energized mornings.

• Drink Golden milk to get good and deep sleep

As babies, we often slept drinking milk however very few people nowadays prefer drinking milk owing to the number of adulteration happening in the milk industry.
But if you have access to A2 cows milk then you should definitely try turmeric milk or popularly known as Golden milk these days. Don’t forget to add pepper, cinnamon, ginger powder, and jaggery powder for additional benefits and taste. Below is the link to the recipe of my favorite chef you may want to check.

• Exercise

A good aerobic workout and a certain breathing technique will not only help in good sleep but also deep one. This is not a vague statement but is backed by science as well. Yoga and Meditation techniques are way more powerful, deep sleep just being its side effect. If you are a new mommy struggling to lose weight, check out this post.
So go ahead and burn those calories and learn some yoga breathing techniques.

• Reading and Story listening for good quality deep sleep

Reading books before bedtime is something that everyone says is a must-do for a good sleep but try listening to a story from a podcast or live with someone at home. It carries the mind into a different zone. Although it may not work for everybody children definitely benefit from it.

• Take no stress

How much ever we talk about it is not enough because the harmful effects of taking too much stress take a toll on sleep and also on other vital organs of the body. So before sleeping make sure the ambiance around is calm with low lights and soft music( if you enjoy). Since taking stress won’t help the problem but will add on to other health-related issues.

So next time your sleep hormones do not help, give these tips a try and I am sure it will help, and if doesn’t you will benefit in some other way at least.

Frequently Asked Queries

1. What is deep sleep, and why is it important? Deep sleep, also known as slow-wave sleep or Stage N3 sleep, is a critical phase of the sleep cycle. Deep sleep is essential for feeling refreshed, maintaining cognitive function, and supporting memory consolidation.
2. How can I improve the quality of my deep sleep? There are several ways to enhance the quality of your deep sleep. First, establish a consistent sleep schedule by going to bed and waking up at the same time every day. Create a relaxing bedtime routine, such as reading or taking a warm bath, to signal your body that it’s time to wind down. Limit screen time before bed and create a comfortable sleep environment that is cool, dark, and quiet. Managing stress through relaxation techniques like deep breathing or meditation can also promote better deep sleep.
3. What are some tips for achieving deeper sleep naturally? Natural strategies to promote deeper sleep include avoiding heavy meals close to bedtime, engaging in regular physical activity (but not too close to bedtime), and reducing caffeine and alcohol intake, especially in the hours leading up to sleep. Creating a calming atmosphere with dim lighting and comfortable bedding can also aid in achieving deeper sleep.
4. Are there specific foods or drinks that can help promote deep sleep? Certain foods and drinks can support better sleep. Herbal teas like chamomile or valerian root may have a relaxing effect.
5. What is the recommended amount of deep sleep I should be getting each night? The amount of deep sleep needed varies with age. For adults, around 15-20% of your total sleep time is typically spent in deep sleep. On average, adults aim for 1 to 1.5 hours of deep sleep each night. Keep in mind that sleep quality is just as important as quantity.