Sleep refers to the biological process that enables you to stay healthy with a healthier mind. It is the phase where an individual’s mind and body lie in complete rest to help people get re-energized. Apart from all these, sleep is also imperative for making your body system function well for your overall well-being. However, sometimes people face obstacles in getting quality sleep and become prone to developing different kinds of health issues. If you also fall in the same queue, you may take a thorough look at this blog for tips to improve sleep quality by following some helpful tips. Additionally, exploring natural herbs for sleep can also be a beneficial avenue to enhance your sleep routine.
What is Quality Sleep?
Sleep quality addresses the recommended amount of sleep per night. It is important for every person as it enables you to enhance your concentration and do your daily tasks more actively. It acts as the key to keep you energized and focused every time. Therefore you may determine the quality of your sleep with some of these factors:
- It is important to realize the time of falling asleep when you go to your bed and if it takes only 30 minutes or less to fall asleep, it indicates the good quality of your sleep.
- Secondly, if you have a deep sleep throughout the night and you do not wake up more than once.
- You are sleeping according to the recommended duration of hours for the specific age group.
- You fall asleep within 15 to 20 minutes even if you wake in the night.
- The most important aspect is that you feel refreshed, re-energized, and relaxed after you wake up in the morning.
What are Helpful Tips for Improving Sleep Quality?
You must adhere to your everyday sleep schedule:
Everyone must adhere to the time that they have set to go into their bed. Such a habit will automatically aid your biological clock in falling asleep. Apart from this people who are adults do not need more than eight hours. Since it will make you fall asleep within 20 minutes as soon as you go into your bed. It reflects that you are getting quality sleep according to your age. The proper maintenance of the sleep schedule and wake-up time will help you improve your sleep quality.
Prefer the consumption of healthy diet and drinks:
Eating habits majorly affect sleep quality. It extensively impacts the function of your body system. Therefore, to keep your sleep and waking up schedule on time, you need to avoid nicotine, caffeine, and alcohol as well which have the potential to disrupt your sleep schedule.
You must create a peaceful environment:
Further, to improve your sleep quality, you may work on keeping your room dark, cool, and quiet. Further, you also need to avoid exposure to light-emitting screens before your sleep time. You may also prefer the use of room darkening shades to create a suitable environment in your room for falling asleep.
Reduce your daytime naps:
You cannot deny the fact that long daytime naps can disrupt your nighttime naps. This is why; it is a wise step to focus on limiting your naps to make your nighttime nap work effectively. In case, you keep waking till late at night, then you will require taking enough daytime naps to recover the need for enough sleep for your body.
Include physical activities in your everyday routine:
Include physical activities in your everyday routine: Physical activities on an everyday basis are the best way to improve your sleep quality. Physical work based on aerobic exercise helps stimulate the melatonin release which is crucial for promoting sleep. Apart from these, physical activities also help reduce the duration of nighttime awakening.
Try to keep yourself free from additional stress:
Staying with a relaxed mind can also help you improve your sleep quality. It is crucial to eliminate all your worries before you go to bed. You may promote your mental wellness with some of the mind-relaxing exercises and natural herbs as well. You may also prefer meditation which would help you feel calm and refreshed before your nighttime sleep.
Natural Herbs for Sleep:
Malkangani: It is one of the natural herbs that effectively works to manage the symptoms of anxiety and enhances sleep gently. As per the Ayurveda principle, Vata is responsible for managing all the functions of the nervous system. Therefore, the Malkangani balances the Vata doshas and helps make your mind relaxed.
Tagar: Ayurveda believes the aggravated Vata doshas are the core cause of insomnia. Thus, Tagar contains Tridoshas balancing properties and hence calms the nervous system and helps in promoting your sleep.
Ashwagandha: It is believed that the intake of Ashwagandha helps regulate the body's stress response due to its adaptogenic properties and helps reduce anxiety to improve your sleep quality.
Jatamansi: It is another herb that induces relaxation by calming the nervous system and efficiently works to balance the Vata doshas. Thus, Jatamansi helps improve sleep quality.
Brahmi: It helps reduce anxiety due to its tranquilizing properties and hence works as an herbal solution to aid sleep. Brahmi effectively works to induce relaxation and increase cognitive function to improve your sleep quality.
These are the ancient herbs that have been used to manage sleep disorders due to their Vata-balancing properties. In Ayurveda, imbalanced Vata leads to a condition like insomnia but organic herbs like Malkangani, Ashwagandha, Jatamansi, Brahmi, Tagar, and Vacha help balance Vata and hence effectively work as sleep support supplements. You may get the combination of all these natural herbs in our Vedikroots BlisSlip. It has been formulated with these herbs to provide you with a natural solution to revitalize your brain and maintain a healthy sleep cycle.
The solution measure based on the natural herbs proves to be more efficient. This is why we have a strong belief in the Ayurveda principle and hence we formulate BlisSlip which is a soothing herbal extract to help you manage your sleep disorder. It works by balancing the aggravated Vata as its entire natural ingredient has the efficacy to balance Tridoshas inside your body. Therefore, you may choose to manage a health ailment like insomnia by trying the herbal solution.
How to determine that I am getting quality sleep?
If you fall asleep within 20 minutes after going into your bed and taking a profound sleep of a minimum of 8 to 9 hours then it reflects that you are getting quality sleep.
What are the factors that cause sleep disorders?
Sleep disorders might happen due to various factors like anxiety, daytime naps, improper diet, or lack of physical activities in your everyday routine.
Which natural herbs help manage sleep disorders?
Herbs like Malkangani, Ashwagandha, Jatamansi, Brahmi, Tagar, and Vacha have been found the best solution for managing sleep disorders due to their Vata balancing properties.
Is Brahmi helpful in managing the sleep disorder?
Yes, it helps manage sleep disorders as it helps reduce anxiety because of its tranquilizing properties.
How can I improve my sleep quality?
You may improve your sleep quality by maintaining your everyday sleep schedule, reducing the daytime nap, doing everyday physical activities, and taking the proper and healthy diet.