A good night’s rest is one of the things we take for granted. One of nature’s gift to us is the ability to have sound sleep.
What are the characteristics of a sound sleep?
– You wake up feeling refreshed.
– You are eager to start your day.
– You wake up with positive energy.
Putting perfect sleep attainment on hold, some people actually struggle to fall asleep in the first place. Others fall asleep but then it’s interrupted. Some oversleep, wake up too early, or wake up feeling restless. Having a poor sleep can have a tremendous effect on the direction of your day, especially as regards productivity.
Our brains have different wave patterns from when we are awake, to the deepest of sleeps. Gamma is when you are deeply focused on something.
Beta is when you are awake and thinking about something; your regular active state.
Alpha is when you are awake but relaxed. e.g. when you have your eyes closed.
Theta is when you are daydreaming or during meditational states.
Delta is the slowest brain wave and signifies deep sleep. This should be your target.
Sleep is also a projection of our Parasympathetic Nervous System (PNS) or rest and relax mode. We have two intrinsic systems: Flight or fight response, also called Sympathetic Nervous System (SNS) mode, and PNS mode. Flight or fight mode is designed for when we are in a genuinely stressful situation like being chased by a wild animal; essentially, a life-threatening event. The point is that SNS mode is supposed to be for the rarest of occasions.
However, because of demands of life and difficulties, humans have programmed themselves to be in SNS mode when there is no emergency, just by thinking or worrying. Due to this, some people unknowingly have their bodies in full SNS mode all the way till it’s bedtime.
FLIGHT OR FRIGHT Abstract Painting | 2017.
Desensitization is the key here. The first step to getting good sleep is to train your body and mind to be in PNS mode often. The more time you spend in rest and relax mode, the more easily you would drift into relaxing states and deep phases of sleep.
Good sleep is not a function of one single thing, it is a combination of factors and requires commitment. The following are simple and practical ways to get good sleep:
1. Make your bed space sacred.
– Get a comfortable bed with at least two pillows.
– Your bed should always be clean, neat, and well prepared; every time you leave your sleep instrument, make sure to return it to its proper state.
– Ensure your room is well ventilated and with the appropriate temperature.
2. Develop a sleep routine. This involves:
– Going to bed at the right time, and keeping to it daily.
– Having your last meal two to three hours before bed time.
– Maintaining a good bathroom regime at night-time: you should not only empty your bladder properly before you sleep, but also avoid extra fluids close to your bedtime.
3. Keeping your body and mind relaxed (in PNS mode) in the hours leading up to your bed time. This is particularly useful for those with sleep disorders or chronic insomnia. The best way to quiet the mind is to control the impulses or sensory signals that enter your nervous system. Our five senses are our sources of sensory information, which then affect our nervous system and can throw our bodies into flight or fight mode. How to get the best PNS mode before bedtime:
– Reduce screen time or avoid it completely before bed.
– Keep your home and room refreshed; oxygen from a plant can also help with this.
– Include healthy antioxidant-rich foods like walnuts in your dinner.
– Have a warm evening bath. You can do some cardio exercises like skipping, yoga, or jogging before this to amplify the PNS aftereffects.
4. Listening to relaxing sounds. I know this is a sensory technique but I decided to make it a separate entry because it is one which I have gotten the best feedback from, with clients in my practice who suffer from Insomnia. However, it is tricky as what works for everyone is different. The key is identifying your ‘niche’, so to say. Some people like rain sounds, some prefer sounds of the forest, and others, the ocean. There are several apps and websites where you can do some trial and error and find what suits you.
5. A final way to get the best of sleeps is to practice gratitude and meditation. Gratitude is as simple as noting a few things you are grateful for daily (there are gratitude apps and journals for this), and meditation is, at its simplest, keeping a calm state of mind. Meditation requires practice and there are also apps as well as guided meditation videos on YouTube like ‘The honest guys’. Combining meditation and gratitude with the aforementioned steps will place you in good stead to not just attaining a ‘well-rested’ and refreshing night’s rest, but to also developing an appropriate sleeping pattern.
If you have any questions like apps or other videos I recommend, please do so in the comments below or send us an email via our contact section.
