Sleep Into Healing
For all the treatments and strategies that someone can do to help recover from an injury, it’s important not to overlook the healing power of sleep. The type of sleep that is most healing for the body is called deep sleep, and it typically occurs during the first half of the night, though it can take an hour or more to enter this stage of sleep. A full sleep cycle typically takes around 90-120 minutes, during which time the body goes through different stages of sleep, including light sleep, deep sleep, and rapid eye movement (REM) sleep. Deep sleep is when your body repairs itself from injuries or toxins that have built up during the day. Here are 5 tips to help improve the quality of your sleep in order to get more deep sleep to heal the body:
Create a sleep-conducive environment: Make sure your bedroom is dark, quiet, and cool, and that your bed is comfortable and supportive.
Stick to a consistent sleep schedule: Try to go to bed and wake up around the same time every day, even on weekends. This helps to regulate your body’s internal clock, or circadian rhythm, to help your body to function well when you’re awake and to feel tired when you’re supposed to sleep.
Avoid caffeine after 2 pm: Caffeine is a stimulant that can interfere with your ability to fall asleep, and it takes most people 12-14 hours to completely break down and eliminate caffeine from the body.
Avoid alcohol at least 3 hours before going to bed: Alcohol can disrupt the quality of your sleep and wake you up at night. One beer or glass of wine will take the body 1-3 hours to process completely for most people.
Practice relaxation techniques: It’s hard to fall asleep when you’re stressed out or anxious. Relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can help calm your mind and body, making it easier to fall asleep and stay asleep.
Deep sleep is essential for healing injuries and restoring your body to optimal health. By following these tips, you can improve the quality of your sleep and give your body the rest it needs to heal and recover.