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How to Get Deep Sleep in 5 Steps Naturally

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How to Get Deep Sleep in 5 Steps Naturally

Why do we need sleep so much? Deep sleep is a blissful state of consciousness and our best beauty treatment. Can we learn how to get deep sleep? Of course!

Many of us have problems of getting quality sleep because of various reasons. The most common sleep disorder is insomnia[1]. Millions of people around the world suffer from insomnia.

Ultimately, deep sleep plays a crucial role for the quality of life we live.

From a biological perspective, a good night’s sleep is important for building a stronger immune system against infections, heart disease, and numerous of other illnesses. It rids our body of exhaustion and pain, frees our mind from any sorrow or worry, and may even prevent diseases like dementia and Alzheimer’s[2].

The Wisdom of Deep Sleep

If you’re wondering how to get deep sleep naturally, keep reading. Sleep is a mental phenomenon. Its subtlety and complexity, especially when it comes to deep sleep, is of a spiritual, metaphysical nature; however, it is impacted by various external factors.

These factors are the physiological and psycho-social aspects of our life that play a main role in sleep disorders. By not exploring the nature of deep sleep and neglecting the physiological and psycho-social aspects of our life, we can create negative habits that cause a vicious cycle that leads to poor sleep.

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Deep sleep is explored and practiced in one of the most concise and most important texts of Indian philosophy, the Mandukya Upanishad. The wisdom in this mystic text is quite compressed and might be ungraspable at the beginning, but it offers the answers on deep sleep and the other three levels of consciousness.

I’ve been exploring this subject matter for over seven years and have discovered that, apart from the physiological and psycho-social prep work for going to sleep, a certain sense of spirituality and a recognition of the ego is necessary.

What Stops Deep Sleep?

The cause of sleeping disorders is most probably going to lead us to the fact of fragmenting the life of “one-self” in two entities:

  1. The social identity = me as individual (Ego)
  2. The external world = as not-me

Deep sleep is determined by behavioral influences. If there is no disruption in the circadian rhythm (sleeping during night and being awake during the day) or environmental factors (quiet, dark, rather cool sleeping room), then the question arises: why do I have problems with my sleep? Is there any mental disharmony (dissatisfaction, anxiety, stress, or depression) within me, that prevents me from enjoying deep sleep? If you want to learn how to get deep sleep, it’s important to answer these questions first.

To naturally transgress from the wakeful state of consciousness to the deep sleep state of consciousness, we need to develop a sleep ritual to ease us into deep sleep.

How to Get Deep Sleep Naturally

Try incorporating these five steps into your routine to prepare your body for deep sleep. By experimenting with each of these steps, you’ll find what does and doesn’t work for you and your consciousness.

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1. Shower at the End of the Day

This is a good way to calm down mentally and to feel comfortable and clean in your skin. If you have no possibility to take a shower, than wash your face and teeth properly. Enjoy this step and start slowly retreating from the day. Make this one of your last physical activities for the day.

Express gratitude that you’re able to retreat peacefully, wherever you are and whoever you’re with. Stop talking, verbally as well as mentally.

2. Shut Down the Mental Chatter

Decide not to think about anything that concerns tomorrow, yesterday or today. Your highest priority is sleep.

Your smartphone and the rest of the gadgets should be switched off, your kids should be tucked in, and everything should be set to hibernation mode. In case something happens and takes you out of this step, step 3 below is the technique to be applied.

3. Soothing Exercises

There are several relaxation techniques you can do to sooth your body before sleep. Stretch your spine by pulling up your arms above your head. Let your breathing lead the body movement in order to relieve tension in your muscles. Gently rotate your pelvis, making circles to the left then to the right. Do this for at least 3-5 minutes.

For another 3-5 minutes, stretch your mandibular muscles by gently opening and closing the jaw. Massage your head, neck, and jaw muscles, gently circulating with your hands. This will relieve this whole area of tension and prepare your body to fall asleep easier and quicker. Again, let your breathing lead the movement of your hands.

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4. Deep Breathing

If you try nothing else before going to sleep, at least give this a go. Slow, controlled breathing can reduce your heart rate, lower stress hormones[3], and relax your muscles, all of which are essential in preparing your body for deep sleep.

Simply pay attention to your breath and breath gently, slowly and deeply. Following the flow of your breath will break down the process of thinking.

This conscious, deep breathing technique is the only natural way to stabilize your heart rate, your body temperature, and calm/cease your mental fluctuations. As a result, the nervous system soothes and stabilizes the production of hormones.

All these factors take you more effectively and more efficiently to the so called N3 stage of NREM sleep:  deep sleep.

5. Meditation

Continuous, conscious deep breathing leads you automatically to a meditative state of mind in which all bodily functions are balanced and prepared to regenerate in sleep. Do the following meditation practice:

Consciously generate thoughts about how your breathing pattern will take you from this wakeful state of consciousness to deep sleep in a peaceful way. Meditate on yourself as a pure being that has no form or name. This is quite abstract, but so is deep sleep. In the state of deep sleep, there is no body, no mind, and no experiencer. So, let your “self” be carried into deep sleep by not analyzing how it’s done.

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When the state of deep sleep has transgressed to the state of wakefulness, the concept of the social identity acknowledges the experience of nothingness.

Once you’ve gained expertise in this step, you will never have problems falling asleep, given that your circadian rhythm and environmental factors remain in tact.

Final Thoughts

Many people have their own specific sleep-ritual approach that involves physiological, psycho-social and spiritual aspects. The bottom line is that, if you want to know how to get deep sleep, you must find a way to silence your mind to the extent where no concepts, ideas, or beliefs can influence your wakeful state of consciousness.

Take this sleep-ritual approach and allow yourself to put everything aside in order to effortlessly and carelessly transgress into deep sleep.

Pay respect to the power of your intelligence that keeps your body healthy every single day, enabling you to enjoy the wonders of life, of which the biggest one is you.

Let go of your dilemmas and look deep inside yourself, where the infinite silence of deep sleep resides.

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More Tips on How to Get Deep Sleep

Featured photo credit: Gregory Pappas via unsplash.com

Reference

[1] American Sleep Association: Insomnia: Symptoms, Causes & Treatment
[2] National Institute of Health: Sleep deprivation increases Alzheimer’s protein
[3] Neurological Science: The role of deep breathing on stress

More by this author

Marcin Gil

Marcin is a spiritual being just like anyone challenging to uncover what we already have โ€“ spiritual freedom.

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Published on December 15, 2021

What Supplements Should I Take Daily To Stay Healthy?

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What Supplements Should I Take Daily To Stay Healthy?

Having quality nutrition every day is key to staying healthy and fit. Many people wonder if taking supplements is needed to supply their needs. The answer to this question lies in a lot of factors. Here’s the thing: there is no black and white approach when it comes to taking supplements, but if you’ve been wondering whether you need supplements or not, I will help clarify some of your concerns.

Sometimes, having too many options of supplements on the market can be overwhelming. If you’re still asking yourself what supplements to take, then keep reading.

What Supplements Should I Take?

When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.

Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.

Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. That’s why you can see many symptoms like digestive issues and lack of energy.

Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether you’ll need to take them depends on many other things.

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Should I Invest in Supplements?

Before I suggest a list of the types of supplements you should take, this is what you should bear in mind. Supplements are just an aid to a healthy eating lifestyle. In other words, you should always aim to eat healthier, vary your plate, and have enough whole foods in your diet. That is crucial to ensure that you are meeting at least the minimum nutrient requirements.

You shouldn’t invest in supplements to get your main nutrition. Always focus on quality foods before you supplement your diet. Now, supplements can reinforce what you’re lacking in your eating lifestyle. Because of that, I love to always have some sort of multivitamin complex.

In general, if you have a proper eating lifestyle, it’s not mandatory to invest in supplements. However, there are specific cases, for example, pregnant women, in which we recommend taking supplements. Always make sure that you check with your doctor or nutritionist before taking any form of supplement.

Why Do I Need Supplements? Which Ones Are Important?

Below are the most common reasons why you may need to take supplements and which ones you should try.

1. Restricting Eating Lifestyles

As a nutritionist, I rarely recommend anyone going through a restrictive diet. In fact, I discourage it altogether. The best thing is that you embrace a balanced eating lifestyle since this is the way to ensure you stay at a healthy weight and have a good metabolism. That’s the reason why I don’t like removing entire food groups from people’s diets.

However, I also understand diverse eating lifestyles. For example, there is a vast majority of people that are actively changing to a vegan lifestyle. If you’re a raw vegan or strictly plant-based, you may need to supplement certain vitamins. Because animal foods like dairy, certain meats, and poultry have essential vitamins and minerals like B12, iron, and folic acid, then you may have less intake of these in plant-based foods. There is much debate in this area related to plant-based diets, but basically, experts recommend taking supplements.

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As I said about restrictive diets, eliminating entire food groups can cause you to suffer certain problems like lack of energy, constipation, less muscle, and lower brain function.[1] Before you try any type of diet out there, make sure you have a better relationship with food and check with a health professional. Overall, a good multivitamin complex should be good enough to supply all your needs. Go for the ones that provide vitamin B complex and minerals like iron, folic acid, calcium, magnesium, and zinc.

2. Reinforcing Nutrient Intake

It’s true that eating the right foods is essential for your body. Apart from that, certain processed foods, like dairy, cereals, and others are fortified with certain vitamins and minerals. Take advantage of these types of healthy foods as well.

If you feel like you could lack a certain nutrient, then taking multivitamins is a good option. Not only because it will help you meet your goals, but it will also ensure that your body has more energy and better performance. Therefore, there is nothing wrong with taking a supplement to reinforce your healthy eating lifestyle. Apart from multivitamins, you could also take fiber supplements in case you struggle with digestive issues or you feel like you’re not eating enough plant-based foods.

3. Special Conditions

There are certain cases or stages in life when you may need to take supplements. For instance, pregnant women require higher amounts of certain vitamins and minerals, like iron and folic acid.[2] Elderly people should also consume some supplements since their body absorbs less nutrients compared to younger people.[3] That’s why certain protein drinks, multivitamins, and omega-3 are prescribed to this age group. Also, people who have certain chronic health problems or underwent surgery may need supplements.

Women going through menopause are also often required to take supplements.[4] If you belong to this age group, you may need to talk to your doctor about supplements to balance off your hormone levels. Remember that not all supplements are made equally, and some ingredients may have side effects. This is especially true if you’re on prescriptions. Always check first.

4. Fitness Goals

Who doesn’t want to boost their fitness results? People that train at the gym often ask if they need to have protein supplements. It all goes down to the basics: eat healthily and put that as a priority. However, you can also take supplements based on your goals.

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Whether you want to burn some fat, build muscle, or are an athlete, supplements can reinforce and speed up your results. But here’s the thing: you should always do it the right way and not rely only on supplements for fitness results. Everything goes hand in hand, and it’s a matter of balance and moderation.

Now, here are some supplements you can take to improve your muscle performance, growth, and fat burn:[5]

  • Whey protein
  • L-glutamine
  • Branch chain amino acids
  • Multi-vitamin complex and fish oil
  • MCT oil

These supplements, coupled with a good diet, help provide steady muscle development, shed fat, and keep a healthy metabolism for better results. You have to be active to see their benefits, though. This will ensure your body is using up the nutrients effectively and not stored as fat.

There are some other great supplements made to boost energy levels and increase muscle efficiency. Here are some examples:[6]

  • Guaraná
  • Gingko biloba
  • Ginseng
  • Creatine
  • Citrulline

These are natural energy boosters. Caffeine also does a good job when it comes to improving your energy levels. These supplements should be a compliment to a healthy diet, or if you struggle with low energy performance when working out.

Speaking of energy, sometimes, simple lifestyle habits like sleeping better can make a huge difference in how you feel. So, make sure you are also working on these other areas of your life and not relying exclusively on supplements.

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5. Beauty and Self-Care

You can also find supplements for personal care. Some help to enhance your skin health, others are for hair and nails growth.

For example, collagen and multivitamins are commonly used for beauty and skincare. Because collagen is our skin’s main protein, we need to ensure our body has enough to stay glowing and healthy. Collagen also has powerful effects on skin beauty and anti-aging. You can easily add this protein to your drinks and foods to enhance your own skin’s collagen.[7]

If you didn’t know, adding collagen to your regimen after you’re 25 can help slow down the effects of aging. At that age, our skin produces less collagen, and we lose skin elasticity. Therefore, it’s a nice addition to your supplements and skincare routine.

Final Thoughts

You should always aim to have a healthy eating regimen before thinking about what supplements you need. Second, assess what are your lifestyle and health goals. Also, determine if your health and/or fitness condition requires you to add supplements.

Remember that your objective is to get enough protein, fiber, vitamins, and minerals. If your diet lacks any of these, look for an assessment on how to get these nutrients.

More Tips on Taking Supplements

Featured photo credit: Mika Baumeister via unsplash.com

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Reference

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