We are so busy with our lives that our minds works even when we go to sleep. The sleep for many of us normally is not that deep. You can find that you had a deep sleep, when you can get up and you don't know who you are, where you are from and don't know what you did before going to sleep. That is deep sleep. Little kids have deep sleep that way, when they wake up they feel like drowsy for 10-15 mins before getting active. That is deep sleep. I followed many little things that can be done easily which promotes a deep profound restorative sleep.
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| Sleeping Cat (Deep Sleep by Rodrigo Olivera licensed by CC BY 2.0) |
Reduce/Avoid screen time after 8pm
The blue light emitted from the computer, phone screens disrupts the melatonin which is the sleep hormone. So, by avoiding usage of phone and computer after 8pm or 2-3 hours before going to sleep helps a lot in the secretion of melatonin and promotes deep sleep. If you cant avoid the usage of the phone/computer you can use night mode in phone. In computers/phones you can install blue light filtering apps like flux . It optimizes the screen color gradient depending upon the time after sunset. It also reduces your eyestrain in using the phone/computer screens.
Optimize your bedroom
Keep your bedroom with warm bright colors with yellow shades. It also promotes good sleep. Always keep your phones, gadgets, TV and computer in another room. Your mind associates the work and the place and gets into that mood. So, when you just sleep in your bedroom. Your mind will associate the bedroom with sleeping instead of other activities. Keep the light dim in your bedroom. If you are having smart lights, you can couple that with the same flux app.
Cooling down your body
Since our body and mind is working a lot throughout the day. The blood circulation, heart beat and temperature of our body is higher. So, it would really help if you can take a cold/hot shower. Hot shower actually cools your body and soothes your muscles. It regulates deep restorative and rejuvenating sleep. You can also rub lemon/oil in your feet, massage it and wash it after 10 mins, it too cools down our bodies. There are many acupressure points in your feet. It gets activated and you get a good sleep.
Sitting still, till you feel sleepy
Before going to sleep, you can just sit with closed eyes. If you feel uncomfortable sitting without any support, keep a pillow behind your back and lean back slightly. Keep your head not rested on the pillow and straight. This way, all the mental thought processes and emotions that are experienced throughout that day are resolved automatically. Once all the unprocessed thoughts and emotions are processes, you feel sleepy and your head drops off to the side or to the front. Then, you go to normal sleep lying flat on the bed. This is a very simple technique to promote very deep transformative sleep. You would not have had a deep sleep this way for a long time. Try this out !
DUVA sleep (aka Dual sleep)
This is a very powerful method to have a life transforming sleep. This needs another person to hold his hands fingertips over the top of your head while you are sleeping lying flat on the bed. They must keep their fingertips over your head and move it to new position changing after few mins or so. They have to do it for like 15 - 30 mins minimum. The maximum duration can be done for like 3-4 hours. Even if you try to keep yourself awake, you cant keep yourself awake. This takes you to a very deep life transforming sleep. Many health , mental illness can be solved in just one night using this method. This is simple, but you need someone supportive to do it for you. If you are a avenger fan, in the last part, Mantis puts Thanos into sleep using a somewhat crudely resembling to this method. Even Thanos cannot resist the power of this technique for a while and goes into sleep !
Waking up !
You can keep alarm at the multiples of 1.30 hours. It takes an average of 1.30 hours to complete one sleep cycle. So, you can keep alarm after 4.30, 6, 7.30 hours after you go to sleep. This ensures that a sleep cycle is complete and you wake up. If you wake up in between a sleep cycle, you would feel groggy and tired. You can use this tool sleepytime to help you initially in setting your alarm
I use a mix of these things to get deep sleep. It has worked wonders for me. I hope it helps you in getting a good sleep. Please do share your suggestions and experiences in the comments. When did you sleep great the last time ? How was it ?
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