Do you know the meaning of restful sleep? Many people find themselves waking up feeling groggy, irritable, or sleepy. Some may blame these uncomfortable symptoms on not being a morning person.
It is true that there are morning, evening, and nighttime beings. In the animal kingdom, there are nocturnal animals such as owls. These creatures hunt and perform other activities during the nighttime. Humans can be similar. A morning person is highly functional during daylight hours. Many people are at their optimal abilities in the morning or afternoon.
A restful sleep can help you improve your functionality during your waking hours. Some people turn to sleeping aids to help them sleep better. But sleeping pill abuse can be fatal. Generally, the brain and body often respond well to more organic methods to promote sleep.
Following a Sleep-Friendly Diet
There is a reason a warm glass of milk puts many children, as well as adults, to sleep. Certain nutrients and vitamins promote a perfect environment for the body to relax. A diet that includes vitamins to regulate melatonin can help promote healthier sleep patterns.
What is melatonin? Melatonin is a hormone that is activated by the amounts of light we receive. Normally, melatonin should increase after daylight ends and it becomes dark. This surge in the hormone prompts the body to relax and sleep.
Milk, salmon, pistachios, turkey, olives, and other foods and beverages also contribute to melatonin production.
Conversely, you may want to reduce or eliminate certain substances, at least after a certain time of the day. These substances might prevent a good night’s sleep. According to the National Sleep Foundation, “Sleep deprivation, medications and psychoactive substances (e.g., coffee, nicotine, alcohol), and medical conditions all may modify the timing of usual sleep,”
Using Lavender Oil for Aromatherapy
Aromatherapy can be a good practice to reach a natural slumber. How does aromatherapy work? The powerful effects of scent are real. Researchers have found that essential oils, such as lavender, trigger regions of the brain, particularly the one that is responsible for our emotions, especially fear, called amygdala.
There are plenty of essential oils that offer relaxing benefits. Lavender oil is one of the best oils for promoting relaxation and sleep. The components of lavender oil can have a calming effect similar to sedatives. Researchers Peir Hossein Koulivand, Maryam Khaleghi Ghadiri, and Ali Gorji reported that the “administration of lavender odor showed a trend towards an improved quality of daytime wakefulness and more sustained sleep at night.”
Aromatherapy for sleep is a healthier alternative as a sleep aid. Sleep aids that contain sedatives can result in sleeping pill abuse for some people. Lavender oil can be a safer and more effective way to achieve a good night’s rest.
Taking Time for Mindfulness
Meditation might provide a long-term solution to restful sleep. It also can improve other areas of your health. Meditation is regarded as a healthy practice. Both traditional and holistic medical communities believe in the power of meditation. Meditation quiets the mind. A quieter mind promotes relaxation. If people’s minds and bodies are both relaxed, it improves their odds of finding more restful sleep.
Mindful meditation can be helpful for stress-related sleep problems. Mindful meditation requires practitioners to pay attention to the sensations in their bodies and their breathing.
Mindful meditation can alter brain activity, and brain waves are responsible for stress responses. Alpha waves should be active before drifting off to sleep. Research proves that beta wave activity is visibly present during moments of fear, anxiety, and stress. Beta waves become less active during periods of mindfulness and meditation.
Sleep hygiene is just as important as any other daily routine in our lives. Establishing a restful and natural sleep cycle will improve your body, mind, and soul. Adequate sleep allows the body to heal itself and stay healthy. It allows our minds to reset to start a new day. Proper sleep health is the beginning to having a happier, more productive day.