Improve the quality of your sleep

• So, what other things can be done, to improve the quality of your sleep and help you relax?

Sleep is the most essential ingredient for a balanced life, and yet many of us have issues with that. Some of us can't sleep on time and some can't wake up. To add to this, the hectic life that we lead makes it more difficult to relax at will. I meet many clients who are struggling to get eight hours of uninterrupted sleep on a daily basis. Of course, we all know what we are supposed to do. Eat regularly, drink lots of water, exercise daily and that will improve sleep. But how many of us actually follow that practice? Not many.

So, what other things can be done, to improve the quality of your sleep and help you relax?

Practicing yoga daily will help in regularizing energy within your mind and body. This in turn will help you to sleep better. Forward Bend or Hastapadasana posture helps in stretching the back muscles, activates the nervous system by increasing blood supply, and makes the spine supple.
Cat Stretch or Marjariasana is an essential pose for spine flexibility. It also helps massage the digestive organs and improve digestion, thereby helping you to sleep well. It improves blood circulation and relaxes the mind. Child Pose or Shishuasana is a deeply relaxing stretch for the back which also helps calm the nervous system so that you can sleep at peace. Yog Nidra also helps in creating inner calm and peace.

Eat calming and simple food at night. Eating heavy and spicy food after 8pm is a disaster for digestion and can keep you awake for hours.

I always recommend that people resolve conflicts and arguments before going to bed. Unresolved issues may result in too many dreams or irritation during sleep.

Avoid watching television at night. It keeps your thoughts active and will never let you fall asleep when you want. Instead grab a book and immerse yourself in reading, so that your mind can slowly unwind and eventually shut off.

Listen to soothing music and light lavender oil to create calm energy within your home. Lavender soothes senses and brings about peace in your living environment. Meditate regularly to regularise sleeping patterns, boost memory and improve quality of life.

Last but not the least, go to an Ayurvedic spa and practice Shirodhara. This technique of dripping oil on the forehead is not only relaxing but helps with sinus, sleep disorders and enhances the third eye.

Whatever you may choose to do, your aim should be to get eight hours of uninterrupted blissful sleep!

Shivani Adalja is a Dubai-based wellbeing expert. She runs the Alignment Insitute which offers effective solutions that focus on stress management and overall well-being. Email align@shivaniadalja.com

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