Simple Steps to Restful Nights

ZEN-it Team

03 November 2024

Image shows a baby sleeping deeply on a bed.

Do you find getting a good night’s sleep to be elusive?

Many of us find ourselves lying awake, our minds racing. Others wake up abruptly in the night, unable to return to peaceful slumber. The stress of being unable to sleep renders us even more tired the next day, and creates a never ending cycle of tired days and sleepless nights.

Research shows that as adults, we need 7 to 9 hours of sleep every day, and if we fall short on some days, this becomes our “sleep debt”, an accumulated count of hours that we have missed over a period of time

Why do we need sleep?

An infographic that shows the 4 stages of sleep: Falling asleep, Light Sleep, Deep Sleep and REM Sleep

To understand the why, let’s explore the what - What does sleep constitute?

There are 4 stages of sleeping:

N1 - This is the ‘falling asleep’ stage where the body settles down, breathing slows down and muscles relax. This lasts for a few minutes.
N2 - This stage of light sleep lasts for about 25 minutes, with the body temperature, breathing rate and heart rate dropping further down. There are no eye movements.
N3 - This stage is known as ‘slow wave sleep’ and we sleep the deepest during this time. This is when our heart rate and breath rate is at the lowest, and this is also when the body recovers: Tissues are repaired, our immune system is strengthened and cell regeneration happens!
REM - REM stands for Rapid Eye Movement and this is the only stage when the brain is very active, and when we dream.

We usually go through all four stages of sleep over many cycles during the course of a night, and each cycle of sleep usually lasts about 90 minutes.

What’s the impact when we do not sleep enough?

Sleep helps our body rest and recover. During this time, many important activities take place within us: our hormones are managed, muscle and tissue repair takes place, memories are sorted and bone growth is enabled.

Less sleep results in low energy, which in turn affects our mood, reaction time and motivation to work.
Lack of sleep causes memory problems and may result in poor productivity.
Poor sleep also causes a weakened immune system, with a higher chance of getting sick.
Lack of sleep affects our appearance, and may result in making us overweight.

Given the importance of sleep for our overall well-being, how can we ensure that we sleep well? There are small, meaningful steps we can take to improve our sleep, by approaching it with mindfulness and intention.

Measures to Improve Sleep

Here are some simple, actionable techniques that can help promote deep, restful sleep.

1. Consistent Sleep Routine

The body thrives on routine and regularity. Aim to go to bed and wake up at the same time each day. This helps to reinforce the body’s natural circadian rhythms. Also, try to wind down at least an hour before bedtime with relaxing activities, like reading or listening to calming music.

2. Say No to Bedtime Screen Time

Image shows a couple on a bed, each holding the phone and engaged on screen content.

Avoid bright screens and stimulating content close to bedtime, as these can interfere with the body's natural sleep cues. Exposure to blue light suppresses melatonin, the hormone that regulates sleep. Instead, try replacing screen time with a short meditation or a few mindful stretches, just before bed.

3. Mindful Breathing to Calm the Mind

Guided breathing exercises can significantly calm a racing mind. The 4-7-8 breathing technique (inhale for four seconds, hold for seven, and exhale for eight) is particularly effective in slowing down the nervous system, preparing the body for sleep. Try this practice before bed as part of your relaxation routine. If you prefer doing guided breathing, ZEN-it includes a 4-7-8 guided breathing session in its Meditation section.

4. Visualise Peace and Sleep

Visualization exercises, like those available in ZEN-it’s Centering section, can be excellent for relaxing the mind. Try the Breeze visualization: imagine yourself on a peaceful walk, releasing any lingering stress as you picture the breeze carrying it away. This helps empty the mind of worries, creating a calm mental space conducive to sleep. The Seaside Yoga Nidra track is another visualization that can assist in falling asleep and being primed to rest.

5. Gentle Movement to Ease Physical Tension

Image shows a woman stretching in a simple yoga pose.

Gentle yoga or stretching before bed can help release physical tension and prepare the body for rest. Try some gentle stretches that focus on loosening tight areas, such as the shoulders, back, and hips. These movements, coupled with deep breathing, can help release accumulated stress from the day and relax your body. A relaxed body helps your mind relax, and prepare you for sleep and rest.

6. Gratitude, Contentment, Abundance

Gratitude reflection is a calm, soothing way to end the day, as it promotes a positive mindset. Writing down three things you’re grateful for can help shift your focus from worries or feelings of scarcity, to feelings of contentment. ZEN-it’s Little Things guided writing exercise encourages users to note moments of joy and gratitude, fostering a mindset that welcomes relaxation and restful sleep.

7. Create your Sleep Sanctuary

Image shows a bedroom in lavendar and white theme.

Make your bedroom an abode for serene sleep: keep the room cool (unless you prefer sleeping warm), dark, and quiet. Using soft lighting and removing clutter can help signal to your brain that it’s time to wind down. You can even experiment with relaxing sounds, white noise and soothing fragrances such as lavender or chamomile, to help your mind calm down.

8. Progressive Muscle Relaxation to Ease your Body

Progressive muscle relaxation (PMR) is a technique where you tense each muscle group in the body, hold briefly, then release, starting from your toes and working up to your head. PMR helps reduce tension and can be a great nightly ritual for promoting body awareness and relaxation. PMR has been shown to help in relieving insomnia as well.

Try these simple steps to create a sleep-friendly environment, cultivate mindful relaxation, and encourage a soothing bedtime routine.

ZEN-it’s guided sessions are ideal for users looking to explore more in-depth techniques in mindfulness and relaxation, supporting a journey towards consistently restful sleep.

Looking for other holistic wellbeing strategies? Check out this popular blog of ours: 5 Wellness Practices for Busy Professions

FAQs

How long should a pre-sleep routine be to promote better rest

Ideally, set aside 30-60 minutes for winding down. This period helps signal the brain that it's time to rest, making it easier to transition into sleep.

Can diet affect sleep quality, and are there foods that help?

Yes, diet plays a role! Foods rich in magnesium (like almonds), and tryptophan (found in milk and turkey) promote relaxation. Avoid caffeine and heavy meals before bed for improved sleep.

Are there specific times of day that are most effective for performing these mindfulness practices, or can they be integrated flexibly throughout one's schedule?

Meditation calms the nervous system and reduces stress hormones, helping you relax before bed. Regular practice can improve sleep quality and may even enhance REM cycles over time.

What are the benefits of breathing exercises before bed?

Mindful breathing, such as the 4-7-8 technique, calms the nervous system and reduces mental stress, helping prepare the body for restful sleep. ZEN-it offers guided breathing practices designed to aid relaxation.

Ready to Redefine Productivity? Start your journey with ZEN-it today!