Proven sleep improvement tips + natural sleep aids
If you've been following us for a while, you know we at Goldea Health are passionate about sleep. Did you know that with the seasonal change from winter to spring, traditional Chinese medicine reminds us of a fascinating phenomenon called "chun kun"—spring fatigue? Yes, it's as if even nature itself heaves a sigh as it prepares for the beautiful renewal of life. But fear not, because we 're here to guide you through this transition with an arsenal of tips, tricks, and natural sleep aids to help you rest deeply and embrace spring with open arms.
What are the sleep stages?
Did you know that on average you sleep 9,745 days, 1,392 weeks, or 27 years of your life?!
During sleep, we cycle through different sleep stages, each with unique characteristics and functions. The two main categories of sleep stages are REM (Rapid Eye Movement) sleep and non-REM sleep.
This non-REM sleep can be divided into three stages. Let's take a look at this enchanting world of sleep:
Non-REM sleep:
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Phase 1 (NREM 1) :
- During this light sleep phase, you are easily woken up.
- The body begins to relax and the muscles lose their tension (that's why your partner always makes movements before falling asleep ;).
- Brain waves begin to slow down compared to wakefulness.
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Phase 2 (NREM 2) :
- This is the stage where most of the time is spent during the sleep cycle.
- Body temperature drops and heart rate and breathing become more regular.
- Brain waves are interrupted by short bursts of fast-moving waves, known as sleep spindles.
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Phase 3 (NREM 3 or deep sleep) :
- This is the stage of deep, restorative sleep.
- Brain waves slow down and muscles are completely relaxed.
- The body recovers, muscles grow and tissue repair takes place.
- Growth hormone is secreted, which is essential for growth, development and repair.
REM sleep:
- REM sleep is characterized by rapid eye movements and intense brain activity, similar to that of wakefulness.
- Most dreams occur during REM sleep.
- The muscles are largely paralyzed to prevent us from physically acting out our dreams.
- The brain consolidates memories and processes emotional experiences during this stage.
The sleep cycle
The sleep cycle begins with non-REM sleep, where we slowly drift into deep sleep and then into REM sleep.
The number of times you go through the different sleep stages during a typical night varies, but in general, you go through cycles of non-REM and REM sleep several times.
For all the visual people among us like me:
Sleep cycle of a typical night:
Non-REM sleep: Stage 1 → Stage 2 → Stage 3 (deep sleep)
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First 90 minutes:
- You fall asleep and begin non-REM sleep.
- During this time, you usually go through a complete non-REM sleep cycle, including the transition from light sleep to deep sleep.
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After about 90 minutes:
- REM sleep: You enter the first REM sleep stage.
- This is the stage where most dreams occur and your brain is more active.
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Through the night:
- During the rest of the night, you alternate between non-REM and REM sleep.
- Each cycle lasts about 90 minutes to 2 hours, with the REM sleep stages lengthening as the night progresses.
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Early in the morning:
- REM sleep: The REM sleep phases become longer and more frequent (do you also always have that thing where you dream just before you wake up?!).
- You can wake up from REM sleep multiple times, which helps you remember your dreams better.
Isn't it interesting how this works? Speaking of dreams...
Did you know: Most people dream in color? While some claim to only dream in black and white, the majority of people are capable of experiencing colorful dreams.
10 Proven Tips to Improve Your Sleep:
- Create a peaceful sleep environment : Transform your bedroom into an oasis of peace and tranquility, where the calming breeze gently lulls you to sleep. A tidy environment and an open window promote relaxation and deep, restorative sleep.
- Ensure the right bedroom temperature : A fresh breeze, cool and well-ventilated environment helps you fall asleep and sleep through the night.
- Get moving : Dance throughout the day, move your body, exercise, walk—we all know how important exercise is. This reduces stress and anxiety, but don't exercise too late in the evening. By not exercising too late, you prevent a spike in cortisol, the stress hormone, which you'd rather avoid in the evening.
- Maintain a consistent sleep routine : Create a ritual of regularity and rest by maintaining a consistent sleep routine. Go to bed and wake up at the same time every night to regulate your internal clock.
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Limit caffeine : Caffeine is a stimulant that makes us more alert and awake. Avoid caffeine after 2:00 PM. While it will help you fall asleep, it will still disrupt your sleep.
Caffeine has a half-life of about 5-6 hours, meaning that half of it is still present in our system after this time. This means that if you drink a cup of coffee containing 100 mg of caffeine at 2:00 PM, for example, you'll still have about 50 mg of caffeine in your body at 8:00 PM. -
Relax Before Bed : Leave the Day's Worries Behind, How?
- Reading : Avoid exciting or nerve-racking stories and opt for something calming and relaxing instead.
- Meditation : Focus on your breathing and let thoughts drift by gently without getting caught up in them.
- Breathing exercises : Inhale slowly through your nose, hold for a moment, then exhale slowly through your mouth (also called box breathing, look it up!)
- Yoga: Yin yoga or yoga nidra in particular has a very relaxing effect.
- Warm bath : Take a warm bath just before bed to relax your muscles and increase your body temperature, which can help you fall asleep faster.
- Relaxing music : Listen to soothing music or nature sounds to calm your mind and help you relax before bed.
- Essential oils : Such as lavender or chamomile to create a soothing atmosphere and help you relax before bed. You can also use a fragrance-free scented candle or a scented cloud.
- Journaling : Take some time to write down your thoughts and concerns in a journal before bed. This can help clear your mind and free your mind of worries and tension.
- Limit screen time : Avoid using electronic devices, phones, and computers at least an hour before bed, as blue light disrupts your sleep.
- Power 5 m agnesium : dosage: 1 in the morning and 1 in the evening.
Magnesium can help reduce muscle tension and promote a sense of calm, which can contribute to better sleep quality. -
Relax Complex: dosage: 2x in the morning
This supplement is designed to promote relaxation and calm the mind, especially in the evening hours, helping you fall asleep faster and sleep through the night. -
Natural sleep support: dosage: 1 capsule before going to bed.
This supplement is designed to support a good night's sleep, helping you improve the quality of your sleep and promote a healthy sleep cycle.
Summary
In this blog post, we've shared proven tips to improve your sleep, along with natural sleep aids. Practical tips and relaxation techniques will help you sleep better. With these insights, you can rest more deeply and welcome spring with open arms.
Do you have any questions?
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