How Can I Get Deep Sleep Without Medicine?
The non-rapid eye movement (NREM) sleep period known as "deep sleep" facilitates physical recovery. In addition to improving memory consolidation, this stage promotes tissue healing.
For both a healthy immune system and a healthy cognitive function, getting enough deep sleep is essential. Fortunately, extending the duration of this sleep period is possible in a number of ways without the need for prescription drugs.
Listen to Pink Noise
It can lessen tinnitus, or ringing in the ears, and help block out distracting sounds. Additionally, some research indicates that it enhances memory, focus, and sleep.
These studies are tiny, so it's advisable to maintain regular sleep schedules and healthy sleeping practices, such as avoiding naps, limiting caffeine after 2 p.m., and going to bed at the same time every night.
Listen to Binaural Beats
When it's time for bed, you can get deeper, faster sleep by turning on delta binaural beats. They also improve your morning mood and sense of well-being.
Jessica Miller, a licensed mental health counselor, advises selecting a frequency that is suitable for your objectives. She suggests, for instance, aiming for the theta range, which is connected to profound, trance-like sleep and dreaming, which is 4 to 7.9 Hz. This will encourage the release of growth hormone, which is necessary for a healthy body, and promote recovery.
Turn Off the Light
Some people's fear of going to sleep at night without lights may have its origins in traumatic or early experiences. In this situation, you can learn to sleep in complete or near darkness and get over your phobia with the use of methodical desensitization. Being able to perform it every night without feeling nervous is the aim.
Stay Active
Speak with your doctor if these easy steps don't help you fall asleep. To address the underlying issue, your doctor can suggest behavioral counseling or medication for sleep. Long-term outcomes from behavioral therapy are usually superior to those from sleeping pills by themselves.
Avoid Caffeine
If you regularly consume coffee, tea, or soda, giving up caffeine may improve your quality of sleep at night. Avoiding caffeinated drinks at least 6 hours before bedtime is a good recommendation, as it can take up to 6 hours for half of the caffeine ingested to leave your system.
Avoid Alcohol
Additionally, alcohol can exacerbate sleep disorders like sleep apnea and insomnia. This can make you feel sleepy and increase your risk of accidents or injuries, health issues, and subpar work performance.