Understanding the Sleep Cycle
During sleep, our bodies rest. We conserve energy. Our blood pressure drops as does our heart rate, body temperature, and respiratory rate. Also during sleep, our brains remain active. While we sleep we lay down memory, restore daytime mental function, and carry out processes that lead to physical growth.
NREM sleep typically occupies 75–80% of total sleep per night. Most health benefits take place during NREM sleep. These benefits include tissue growth and repair, energy restoration, and the release of essential hormones required for growth and development.
During the night if these two cycles are interrupted multiple times, due to snoring, difficulties breathing, or frequent wakefulness, we miss out on vital body processes. This, in turn, has negative implications for our health and wellbeing not only for the next day but also for the long term.
On the other hand, sleeping well helps us:
- Maintain positive emotions and social interactions
- Improve concentration, creativity, and productivity
- Reduce depression and sense of overwhelm
- Boost our immune function and reduce inflammation
6 Tips for How to Fall Asleep
1. Be physically active during the day
- Morning walks, even if short, help us start the day feeling refreshed, and helps move internal energy (qi).
- Regular day-time exercise improves sleep, however, avoid strenuous activity within three hours of bedtime.
2. Set and monitor your internal clock
- Maintain a consistent daytime routine, even if you’ve had an interrupted night’s sleep. Avoiding daytime activities because you are tired may aggravate your sleep challenges.
- If you want to catch up on sleep, go to bed earlier than usual and then get up at your normal time.
- Find a way to put your body into the sunlight as soon as the sun rises or you are awake. Exposure to light is one of the best regulators of your biological clock.
- Do your best to go to bed and get up at the same time each day. Apply this pattern to weekends as well.
- Your internal body clock, as well as the hormones that control wakefulness and sleepiness, perform best with a consistent sleep routine.
3. Reduce the intake of stimulants in the evening
- Avoid caffeinated drinks and alcohol late in the evening. Overindulging in either of these may lead to insomnia.
- For at least 30 minutes before bed, avoid using your mobile phone, computer, or other electronic devices. Use a blue light filter if you do use a screen.
4. Go to bed when you’re tired
- Try not to push through a sleepy feeling in order to stay up.
- If you’re awake after 30 minutes, get out of bed and do something relaxing in another room.
- Write down any worries before you get in bed. This is a signal to your brain that you don’t need to process them during the night.
5. Wind down at bedtime
- Create space for quiet time before bed such as having a bath, reading a novel, or listening to music.
- Listen to a guided meditation.
- Do some gentle qigong.
- Practice breathing deeply for 10-15 minutes before you get into bed.
- Have a small snack before going to bed if you are hungry. However, remember that heavy meals within two hours of bedtime may interrupt sleep.
- Practice gratitude and be intentionally kind to yourself.
6. Step out of your normal routine
- Try a new form of exercise or learn a new skill.
- Talk with a friend you haven’t talked with in a long time.
- Unplug from technology and go on a nurturing spiritual tour.
Enjoy the process of finding what helps you fall asleep better. If I can be of any help or answer any questions, feel free to contact me or sign up for Compassion Meditation Coaching. Better yet, step away from your daily routine and join me for an International Spiritual Tour where we’ll spend 10-14 days practicing peacefulness.
