Deep Sleep for Keeps
Deep Sleep Recovery Protocol
Sleep is an intricate process of body restoration and renewal. During deep sleep, optimal healing takes place. Clocking in an average 8 hours of sleep every night is recommended.
Deep sleep or Rapid Eye Movement (REM) sleep is essential for optimal rejuvenation. It is also vital in the stimulation of the brain region used in learning. During REM sleep, your mind relaxes and releases thoughts accumulated from its waking hours. This improves your ability to develop and absorb new skills. REM sleep is also the stage in which dreams happen.
When you don't get enough REM sleep, you experience lethargy and tiredness in the morning. Sleep deprivation and irregular sleeping patterns also interrupt your circadian rhythm. This weakens your immune function and breeds fatigue, disorientation, obesity, depression, and even cancer.
Achieving sufficient REM sleep every night will help you:
Sleep deprivation causes your body to release stress hormones, elevate blood pressure, and deplete mood-regulating neurotransmitters in the brain.
Boost Immune Response
Sufficient sleep fortifies immune response, increasing the body's ability to fight infections.
Improves Memory and Concentration
Memory consolidation occurs during deep sleep. This helps the brain improve in processing information, concentrating, and remembering things better.
Elevates Cellular Recovery
Sleep regulates healthy protein molecule production thus, increasing the speed of new cell formation and the pace of cellular recovery.
Follow this Deep Sleep Recovery Protocol to achieve sufficient REM sleep every night:
1. Control your sleeping time
Monitor your sleep nightly. Have your watch, notebook, and pen by your side. Jot down the time before you fall asleep and when you wake up. Having a journal will help you keep track of the amount of sleep you are getting every night. You can compare this with how you feel when you wake up.
2. Take a warm bath
Soak in a warm bath for 20-30 minutes two hours prior to your bedtime. The change in body temperature relaxes you into sleepy mode.
3. Read a book
Do some light reading. Avoid thriller or suspense books that will only keep you up. Use a bedside lamp instead of lights.
4. Listen to soft music
Listening to soothing music helps you fall sleep by relaxing your body and calming your mind. It reconnects you to inner peace and quiets your mind.
5. Meditate and stretch
Practicing relaxation techniques before bed is a great way to wind down and prepare for sleep.
6. Dim your lights
When your body receives dim light cues, it releases the sleep hormone melatonin. Melatonin will not flow with the lights on. Transition your body to darkness as early as 9 o'clock to put you in the right frame for sleep.
7. Jog for Better REM sleep
Spare 30 minutes for an evening jog to help achieve better REM sleep. Your body releases feel-good hormones when you jog. They help promote better sleep.
8. Do a quiet, non-stimulating activity
If you cannot drift off for more than 15 minutes after going to bed, stop tossing and turning. Get out of bed, instead. Do a quiet non-stimulating activity such as stretching, meditation, and breathing exercises to help you doze off.
9. Postpone worrying and brainstorming
If you are anxious about something, jot it down briefly. Postpone your worrying to the next morning and you will be able to solve problems more easily. Similarly, if a good idea is keeping you awake, make a note of it. You will be more creative in tackling the idea after a good's night rest.
10. Ban all electronic devices
Keep your laptop, iPad, and cellphones away prior to bedtime. The glow of their screens can actually keep you up. They stimulate your brain and thwart the release of melatonin in your body.
11. Take Herbal Supplements
Plants are the ultimate restorative sleep agents. They supply hundreds of phytonutrients that work synergistically throughout your body to regulate sleep-wake cycle and promote, deepen, and extend sleep. Mystic Sleep is recommended at bedtime for restorative sleep support, stress relief, relaxation inducement, and hormonal balance upkeep.
To learn more on how to achieve a good night's rest with holistic lifestyle changes, visit mystic-sleep.com.
India Herbs is a holistic health care provider with offices in the USA, Singapore, and India. We offer lifestyle guidance in conjunction with extracts-only herbal supplements based on Ayurveda - a 5,000 year old traditional medicine system used by over 900 million people worldwide! Visit india-herbs.com for more information about "Ancient Remedies for Modern Times".