How to Get a Deep Sleep

By Derek Henry, Holistic Health Coach for Healing the Body

We all long for a place that we can sleep well through any situation and wake up happy and refreshed. For some, these days are gone. We have not had good nights sleep in a while. These five points will help you to see a change in your life.

Go to Bed Before 11 PM

To get into a good sleep rhythm, it is important to understand the body’s circadian rhythms.

Melatonin is produced in response to the impending darkness and continues until the wee hours of the morning. This natural cycle is very important for a restful night. It should not be ignored.

In the same way, your body may not be following its natural biological rhythm or circadian rhythm. This can lead to an abnormal release of hormones, serotonin and melatonin which causes erratic biological rhythms that disrupt the harmony of your body.

Since the pineal gland starts to secrete melatonin between 9: 30 and 10: 30 p.m., and your sleep drive is at it’s highest around 10: 30 p.m., it makes sense to take advantage of both natural processes in order to get your proper rest.

Going to bed by 11 p.m. will also ensure that you are getting your best bang for your buck by being fast asleep in between the hours of 2 a.m. and 4 a.m., which is the best period for regeneration.

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Eliminate EMF’s

Electromagnetic frequency have been proven to be extremely disruptive to our energy field. When combined with our distant relationship to being grounded (connected with the Earth’s energetic field through bare feet, grass or soil), we feel ‘overcharged’ and out-of-sync.

These EMF’s are present in a variety of devices, including phones and electronics. They have been linked directly to sleep disorders and melatonin loss.

Get rid of all alarm clocks and TVs in your bedroom and consider grounding equipment to counter the sleep-depriving EMF’s.

Relax your Muscles and Mind

A common reason for sleep deprivation are an active mind when sleeping and tightened muscles. Both of these signs indicate higher levels of stress.

To calm your mind, take a magnesium bath and drink chamomile tea. They have both been proven to lower stress levels and promote a restful night by having a relaxing effect on the body.

You may want to consider taking an internal magnesium supplement. It has been shown to reduce sympathetic nervous activity which can help you relax and lower stress levels.

Other sleep remedies include valerian root, skullcap and passion flower.

Optimize Melatonin Production

As we get older, our production of melatonin decreases. It has an impact on our sleep habits and ability to rest well.

To increase the production of melatonin, and to get a restful night’s sleep, consume a few ounces of coconut kefir or one tablespoon of fermented vegetables before you go to bed. Beneficial bacteria-rich fermented products can help you get a good night’s sleep.

Do Not Eat Before Going to Bed

Poor sleep is often caused by eating before bed.

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Digestion does not occur during sleep. This is because we do not consume enough food to cause damage in our digestive systems. Poor digestion can lead to poor quality sleep between the hours of 2 and 4. Poor sleep is common because of this.

*Image of “woman” via Shutterstock

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