#17 - Improve the quality of sleep

Let’s focus on the quality of sleep. Sleep is one of the most pleasant activities for most; it’s when your body rests, your brain tidies up and prepares for a new day, and you get to experience something marvelous from time to time.

However, according to statistics, many people have problems with getting good deep sleep. It is a fact that human beings need around 7 hours of sleep to function in daily life, but not everyone is able to do that. It differs like some people need 10 hours of sleep while others only 4 hours and so on. The number of hours spends in the bed not always go for the same quality of regeneration.

Whatever type of sleeper one person is, there is still a fact to have a quality sleep where you actually have some rest because sleep can save your life, it is needed so everything in your body and mind can work properly. Sleep is considered one of the three pillars of health.

Many people wake up tired. Take care and improve the quality of sleep, so you will be able to fully immerse into each day with fully charged batteries. Healthy digestion and healthy physiological, psychological, and neurological functioning each depend upon getting enough quality sleep at night. And not getting adequate sleep can lead to a regular feeling of lethargy, laziness, memory loss, infertility, and even intellect loss and psychiatric problems. Without it, or the continuous lack of it, your life might be in danger.

Do you feel pain all over your body? Experience excess drowsiness and find yourself yawning day in and day out? Have a heavy head? Feel like you simply don’t want to do anything much of the time? - These are some signs that you may not be sleeping enough.

Sleep deprivation occurs when a person is not able to get enough sleep.

Let's do a little experiment and see if you suffer from sleep deprivation?

You need:

• a watch to measure time

• a metal spoon

• a metal tray

This experiment you can carry out only during the daytime.

• Darken the bedroom and then lie down at the edge of the bed.

• Keep a metal tray on the floor beside the bed and hold a metal spoon over it.

• Check the time and close your eyes as if to sleep.

• When you fall asleep, the hand will loosen its grip over the spoon and it will fall down onto the tray, with crashing noise waking you up.

• Immediately check the time and note how much time has passed.

If you fall asleep within 5 minutes, most likely you are severely sleep-deprived; If you fall asleep in 10 minutes, you probably need more sleep than you currently have; If you fall asleep within 15 minutes, you are likely to be sleeping regularly; If you fall asleep within 20 minutes you sleep well enough.

By carrying out this very simple test you can determine the quality of sleep you have. Lack of sleep can be a result of physical or mental weakness and can lead to serious health issues.

Interesting experiment, it also can be used as a separate exercise, which can strengthen, your ability to control the moment of falling asleep, essential in Lucid Dreaming techniques. (more about it in the future months)

"Early bird catches the worm"

One of the most important tips is to sleep always at the same time, as well as learn how to wake up early - just at the time you need. That’s why it’s best to have a definite schedule. For example, you planned to always sleep by 10 p.m (22:00) and wake up sharp at 6 a.m (06:00) then you should really try to stick to that.

You will set your day then, and it would be easier for your body to stir the process naturally, such as feeling sleepy by 9 p.m (21:00) and wide awake by 6 a.m (06:00) if you had a good quality sleep. “Early to bed, early to rise'' is not only a common colloquial expression, but it’s also an important insomnia solution.

According to Ayurveda and, also Chinese medicine, the best time to go to bed is 10/11 p.m (22:00/23:00) and wake up by 5/6 a.m (5:00/6:00). Doing so is an excellent way to live in greater overall harmony with the natural cycles of day and night.

Waking up early also helps you sleep more easily at the right time at night. When we take care of our sleep schedule, early in the morning, the brain is full of energy, then it might perform better as a result the person can do more in a quicker time.

To help you increase your chances of success in the long term, we will use the Kaizen. Going to sleep at always on regular hours. Waking up every day 5/10/15 minutes earlier until the day when you will be able to wake up at 5/6 a.m. or even before. Doing so also strengthens your ability to fall asleep earlier at night and improves your sleep quality too. It will bring mental clarity and positivity. Especially if mornings are going to be focused on slow spiritual routines.

Remember, waking early applies even if it's a weekend! Many of us tend to sleep longer on the weekends.

Different positions have different benefits. If you struggle with pain or other health issues, you might need to switch sleep positions in order to manage it. It takes time to train to sleep in a new position, but it helps if you would do stretching every day. It will be most likely not comfortable at the beginning. You can try to modify your favorite sleep position. Here you might find some useful information for your consideration and take up a new position.

• Fetal position - It's themost popular sleep position and has a lot of benefits.

Great for lower back pain relief, or pregnancy, as well can reduce snoring. It has also downsides, if it's not relatively lose it can limit breathing. If you have issues with joins, stiffness then it can leave you sore. If you want to sleep in a fetal pose comfortably, make sure your posture is loose and relaxed when you curl up. Keep your legs extended, and you can even try sleeping with a pillow between your knees which feels more natural and cozy.

• Sleeping on your side - Actually pretty good for you — especially if you’re sleeping on your left side.

Not only can it help reduce snoring, but it’s also great for your digestion and might even reduce heartburn. Sleeping on your side, on the other hand, may not always be the best. Not only can it cause stiffness in your shoulders, but it can also lead to jaw tightness on that side. Plus, research suggests that sleeping on your side could contribute to wrinkles. Putting a pillow between your cruses (area between knee and foot) will help better align your hips to avoid low back pain. If you prefer sleeping on your side, make sure to choose a good pillow to avoid neck and back pain. Sleep on whichever side feels most comfortable, but remember to observe if it works for you, if not, you're free to switch positions.

• Lying on your stomach - Good position for snoring or sleep apnea but the benefits don’t extend much further.

Unfortunately, sleeping on your stomach can cause both neck and back pain. It can also add a lot of unnecessary strain to your muscles and joints, which is why you might be waking up sore and tired. Placing a pillow under your lower belly might help reduce back pain. To make it better, try sleeping with a thin head pillow — or no pillow — to reduce any added stress on your neck. You can also try slipping a pillow under your pelvis to reduce lower back pain. It's actually one of the worst sleeping positions.

• Sleeping on your back -Offers the most health benefits.

Not only does it make it easier to protect your spine, but it can also help relieve hip and knee pain. Sleeping on your back uses gravity to keep your body in an even alignment over your spine, which can help reduce any unnecessary pressure on your back or joints. A pillow behind your knees (under calves) may help support the natural curve of the back.

If you’re worried about keeping your skin looking fresh, sleeping on your back protects it from any pillow or gravity-induced wrinkles. On the other hand, sleeping on your back can be difficult for people who struggle with snoring or sleep apnea. It can also be difficult for anyone who already struggles with back pain, which is why it’s important to make sure you’re properly supported. If you’re congested, you can also prop yourself up with an extra pillow to make breathing easier.

There are also other positions, which you can try out or just go freestyle! If some position will make your body to be more tensed in the morning it means, you haven't relaxed enough, and the sleeping position could be one of the culprits.

Observe your body do some self-investigation:

• Play some relaxing rhythmic music.

• Do some stretching routine, dance with your body.

• Lay down in your common sleeping position.

• Relax with Ujjaji, while laying down.

• Scan your body.

• Focus on looking for possible tensions.

• While laying down, adjust your sleeping position to feel most relaxed, with all your parts of the body completely melted and aligned.

One of the important elements of regenerative sleep and good condition of the spine is the surface. Researches suggest that sleeping on a medium-firm mattress, especially one with adjustable firmness, promotes comfort, proper spinal alignment, and quality sleep.

Choose a mattress that will not create curve - hammock effect. So it cannot be too soft, nor too hard. The best mattress would align your spine, and let you equally distribute power on your body.

If you sleep with somebody make sure, that mattress is big enough so this hammock effect will not create an unhealthy cavity.

Choose the correct hardness of the mattress:

• Too soft means your muscles will constantly tense in search of the best position. It can cause back pain and muscle cramps over time.

• Too hard, means the lack of free blood circulation in pressure points. It can force you to change body position during sleep often.

A quick test to check the optimal hardness:

• Lie on the mattress on the back and try to put your hand under your lower back.

• If the hand slides in easily - the mattress is too firm for you.

• If your hand slips in with problems - the mattress is too soft for you.

• If your hand meets a slight resistance - this means that the mattress has the perfect firmness for you.

Choosing the right mattress depends on individual preferences, the most preferred sleeping position, and the weight. If you struggle with some spine diseases, consider consulting an orthopedist.

If you suffer from allergies, go for a mattress with anti-allergic covers, which can be washed in higher temperatures. Consider also anti-allergic material which the mattress is made of. There are plenty of different materials, you can find even ones made of natural latex.

More generally, a mattress should support the healthy curvature of your spine, shouldn’t cause you to get too warm, and should fit your budget and other needs.

In order to choose the best mattress, you should spend around 15 minutes in your usual sleeping position and observe the body in search of comfort and lack of tension on the mattress you consider in a shop, even if you feel timid to do so.

Go for companies which return policy offers more than 30 days to try it.

There are many supporters of the minimalistic approach (including me) - floor sleeping, on a blanket, a mat, or sleeping bag. Or special cotton-filled mats which are both soft and comfortable. Those mentioned take very little space in the room and could be folded when needed, like at night. You unfold them to sleep, but keep them folded in a compartment or shelf during the day.

It's often difficult to adapt to sleeping on the floor in the beginning. Despite this, it can help with back pain, sciatica, both improve posture and spine health and for some people, it's more comfortable even. If the mattress is too soft, it is recommended to place plywood under the mattress or just put it on the floor. But the bests are medium-firm surfaces. For some, on the contrary, increase back pain, and can cause allergic reactions due to dust on the floor.

It also increases exposure to cold. It's generally considered safe to sleep on the floor while pregnant. Check out the Japanese futon, a special type of bed made for sleeping on the ground. They have a much longer life span and will, as well as their environmentally-friendly choice.

There are a couple of different types of pillows. The most popular are profiled and flat pillows. One of my favorite options is a bamboo cover memory foam pillow. This profiled pillow consists of two rollers and a recess for the head between them. This solution provides the best support for the neck. You can also sleep on a lower roller if the higher one is uncomfortable. Contour memory foam pillows are good, as they have both support for back sleepers - smaller side, side sleepers-bigger side. The well-chosen pillow might also help you with snoring.

Find out what type of sleeper you are, side, back, stomach:

• For back sleepers you need a smaller pillow, to keep your back perfectly straight. You can also add triangle shape pillow behind your knees.

• For side sleepers, we need a bigger pillow as the distance between shoulder and head is greater. You can also add an extra pillow between your knees. You can also hug some small teddy, science shows that even hugging objects will comfort you and help to relax. Measure the space and choose a pillow based on that.

• For stomach sleepers, there are no so many solutions out there, it's one of the worst sleeping positions, as the neck has to be turned to one side or the other. If you fall asleep on your stomach, you should look for lower and airy pillows so that they do not block air exchange.

• Maternity pillows, you will definitely recognize if you will see one, as it has a very unique form. A good maternity pillow should not only help you lie down in the right position, but it also needs to be durable enough to keep its shape after weight is placed on it night after night. You may still deal with leg cramps and overnight bathroom trips, but the pillow can at least help support the extra weight so you don’t feel as much pain while lying down.

There are also many different types of pillow filling. Here some of them:

• Synthetic - The most popular, but with the shortest life spawn.

• Silk - The silk surface is smooth, good for face skin.

• Hemp - Softer than cotton, absorbs moisture, environmentally friendly.

• Feather and down pillows - Not good for people with allergies.

• Latex pillows - Often recommended as orthopedics pillows.

Remember, that pillows compress over time. It's very similar to choosing a mattress, you need to test them for some time, to really decide if the pillow works for you or not. Feel your body and make sure your neck is aligned with the spine.

Pillow must not be too thick or too thin. There are also some people who dislike using pillows at all. Maybe consider roll behind your neck, to support natural curvature? Make sure you go for the best option for yourself. By choosing the best option you should not have problems with sore neck muscles.

We spend 1/3 of our life sleeping, that's why is important to invest in high-quality bedding, it can not only improve your sleep quality, but it can last for a much longer time. It can also help to avoid skin irritations. Breathable bedding is gentler on sensitive skin, reducing inflammation and redness. They also should regulate the body's temperature while sleeping. The bedroom should be practical and aesthetically pleasing. It is your rejuvenate temple, after all.

When choosing bedding it's worth considering several aspects:

• Material that is made - each material has different properties

• Decent seams and stable fasteners - the bedding will remain in place all night.

• Weight

• Attractive appearance

First of all, pay attention to the material which is made. It must be pleasant to the eyes and to the touch.

There are many different types of materials like:

• Cotton bedding - The undeniable advantage of cotton bedding is its antiallergic properties. It is easy to clean and resistant to high temperatures. Cotton bedding is hygroscopic, which means that it absorbs moisture, providing comfort and freedom - both during hot and cold nights. It allows the body to breathe, ensuring adequate air circulation - which prevents excessive sweating, Due to the fact that the bedding drains sweat to the outside, it effectively inhibits the development of all batteries and mites for which it is a breeding ground.

• Bark bedding - It's breathable and pleasant to the touch. Its greatest advantage is very easy to care for. The bark is a crease-resistant material. Such bedding is also durable.

• Flannel bedding - Very soft and pleasant to the touch, delicate even for sensitive skin. It is distinguished by excellent thermal insulation properties. It is the perfect choice for cooler nights. It wicks sweat away, preventing the body from overheating. Flannel bedding is very durable. High-quality material will not shrink during the washing and will retain intense colors for a long time.

• Satin bedding - Satin is a luxurious fabric, pleasant to the touch, and elegant. Adds charm, exclusivity, and subtlety. Satin is a natural and durable material - it does not tear, rub, stretch or lose its color even after many washes, and it is also skin-friendly and safe. It is perfect as bedding for children and people prone to allergies. Perfectly wicks away moisture and allows the skin to breathe while sleeping, ensuring healthy and uninterrupted sleep. In addition, it is easy to keep clean - it is enough to wash it regularly at a temperature of 40°C to 60°C. It is perfect for both summer and winter.

• Bamboo bedding - Is soft, delicate, and pleasant to the touch. Due to its thermoregulatory properties, bamboo bedding is suitable both for warm summer nights and can be used successfully in the middle of winter. It has bactericidal properties and absorbs moisture, draining it outside and isolating our body from it. In addition to high softness, this bedding is durable and airy. Bamboo fiber is called a breathable fabric. It does not cause irritation or allergies. Bamboo bedding also has antistatic properties, does not collect dust or mites, so it is recommended for allergy sufferers and people suffering from asthma. Due to its excellent properties, it is eagerly chosen for children and newborns. Baby bedding made of bamboo will provide the little ones with a comfortable sleep.

• Silk bedding - Looks beautiful in bedrooms. Silk is distinguished by a wonderful shine, it has very durable, flexible, and smooth fibers, thanks to which it does not lose its properties for many years. It does not accumulate dust or dirt. This makes silk bedding the best for people with allergies and skin irritations. If you struggle with the problem of bruises on your face and broken hair ends after a night on a silk pillowcase, this material is extremely smooth to the touch, it does not deform, thanks to which your complexion will be radiant and your hair will become healthier.

One of the important elements of the whole sleeping set, which will guarantee you great comfort. When choosing the best one, pay attention mostly to filling and its thermal properties.

Some of them:

• Down filling - Down duvets are light and insulate well against the cold. Depending on the thickness and amount of down used, manufacturers offer winter, all-season, and summer down duvets. The quality of a down duvet depends primarily on the quality of the down used. Those with goose down are better than those with duck down because they are more durable.

• Feathers filling - This type of filling is very similar to a down filling. Feather duvets and pillows are not only heavier, but also have slightly worse thermal insulation properties than a down duvet.

• Wool filling - Woolen quilts are usually made of sheep wool, thanks to which they keep warm and let air through. This type of quilt allows the skin to breathe and does not sensitize.

• Silk filling - Duvet with a silk filling does not cause allergies and does not attract mites, therefore this type of filling is suitable for allergy sufferers. Silk is very pleasant to the skin and has antistatic properties, thanks to which it does not attract dust.

• Polyester fiber filling - This is the most popular type of filling used in pillows and quilts. The spirally twisted fibers provide flexibility, lightness, and antistatic properties. It is used mostly for summer duvets.

• Silicone fiber filling - Polyester fiber, that has been additionally covered with a layer of silicone. This is a better and more luxurious variety of polyester fiber. Silicon fiber quilts weigh little and are resistant to deformation. Silicone provides natural protection against dust and bacteria, which is why it is often used in anti-allergic duvets.

• Bamboo fiber - Bamboo has exceptional smoothness, elasticity, and durability. The bamboo quilt perfectly regulates the temperature - in winter it protects against the cold, and in summer it provides ventilation.

The heat class is one of the most important criteria for classifying quilts. Thermal properties are determined by the basis weight of the quilt. There are also special scales, and they are different depending on your location.

To properly consider heat class we need to determine the temperature in the bedroom, some materials are better for warmer days and some are perfect for winter. There are also all-year duvets.

It's good to pay attention also to cover:

• Cotton cover - Duvets with cotton cover are one of the most hygienic products. They are usually made of thin-gauge cotton, which perfectly absorbs moisture

• Cotton-Polyester cover - This type of duvet is characterized by a combination of cotton (ventilation) and polyester (resistance to damage).

• Satin and Silk cover - Nice to touch, airy, and antistatic, therefore it is recommended for people allergic to dust and mites.

• Microfiber cover -The advantage of this type of cover is that it is soft, durable, and dries quickly but has little breathability.

Try to put an extra blanket or pillow on your legs at night. It’s a simple way to ground yourself. There are also some interesting grounding quilts.

Pajamas are soft, warm, and must be comfortable to wear.

Three most popular materials:

• Cotton - all-natural and soft if you have night sweats, this material is not perfect for you, as it’s not great at wicking away body moisture.

• Silk - this pricy fabric is good for body temperature control.

• Flannel - is ideal for cold winter nights.

Don’t go for zippers, buttons, or any other potential irritable things.

Wash your pajamas often like every 3-4 times, get rid of dead skin cells, and always feel fresh.

Keep it loose, it’s best to let your body breathe, feel comfortable. Avoid tight clothes as they might affect blood circulation. It can also cause you to sweat. This goes for socks too.

Maybe consider sleeping nude?

It’s really good for the body! It allows pores to breathe. The body is good at controlling its temperature by itself so you won’t likely sweat. If body temperature stays down is best for growth hormones which helps with anti-aging and promotes better metabolism. It also helps to love and accept your body more, so more happiness guarantees!

Some say that it might even affect your self-esteem, making you more confident in life and feeling positive about your body.

Wear socks

Wearing socks helps you sleep better. Science says that keeping your feet warm helps you to fall asleep faster and stay asleep. It helps with circulation. Warm feet keep your blood vessels open, open brain vessels tell your brain that is time to sleep or remain asleep. They evenly distribute heat to the rest of your body to keep you comfortable. Go for loose warm socks from natural material. Cotton or bamboo socks are considered of natural origin, however, there are also woolen and other light materials.

Darkness should become a signal for you to call it a night. Dark sleeping conditions will make you sleep deeply and sleep through the night linked to its effect on increased melatonin production in your body. And here I should agree with what scientists have been talking about - eliminating all artificial light sources like screens from mobile devices, TV or lights coming from outside, also closing curtains. And if it’s not possible in your current conditions, like white nights in some countries during the summer, or curtains which don't cover much and other reasons then you should consider a sleeping mask.

It’s usually a piece of soft fabric designed for the eyes to cover them while sleeping to block out ambient light. Reasonably, it helps to improve the quality of sleep according to conducted studies throughout many years. Some of the benefits include:

• Sleep masks are safe - Safer than alcohol or whatever people use to fall asleep, or sleeping drugs that have side effects bad for your health. It’s something that doesn’t have to be consumed to be beneficial for the body.

• Protect your eyes while you sleep - They can create a protective barrier over your eyes and protect them from dry air in your bedroom. Eyes need the protection and lubrication that lids offer, people who can’t close their lids fully can experience extremely dry eyes, so masks are a solution for those to function as protection.

• Reduce insomnia - The brain associates darkness with sleep, it may be possible to use a sleep mask in muting the “noise” (stress, anxiety, excitement, etc.) that’s keeping us up at night. You can not look at the temptations and distractions around the room if you have your sleep mask on literally saying, therefore you fall asleep.

• Designs - There is so much to choose from whenever you need one, it is one nice perk to go for face masks, unlike expensive blackout curtains. You can personalize if you have sewing skills and have this one special comfortable piece for yourself.

Sleep should be time to let all organs rest.

Silence is one of the most important elements. Are you a fan of loud music or falling asleep with blasting TV on? In the long term that will lead to the accumulation of stress. We all know how unhealthy long-term stress can affect our lives. Our immunity system will weaken from constant pressure and stress. Not only our inner organs get affected but our perceptive organs as well, even if we don't see any changes in the short term it can be destructive in the long run, causing hearing loss. So silencing should be a way of giving peace to our bodies.

If you decide to go for some sounds, make sure they are very gentle, quiet, and not while falling asleep, but while doing some grounding activities. Best are natural ones like birds singing.

For complete silence try to apply earplugs.

Many people find earplugs uncomfortable and inefficient, however, everyone should try and find some sort of earplugs that serve best. In this modern World, sure are different kinds available.

Imagine you have a lamp in your bedroom, and instead of a regular lightbulb, you installed a red bulb. The light illuminating from the lamp is red.

It helps your brain relax, and is believed to affect melatonin production in your system, making you fall asleep easier or get that sleepy feeling before bed. Its low color temperature has a soothing effect on the body, and it’s the most conducive wavelength of light for a good night’s sleep. Using red light at night or in the evenings can help your body transition into its sleep cycle more naturally than having a normal light. It’s referred to as red light therapy.

Benefits:

• Improvement in serum melatonin levels;

• Improvement in endurance performance linked to a quality of sleep;

• Increased energy level both physical and mental connection to the increased energy production;

• If you sleep with a red light on then upon waking you could be more focused and alert.

It’s more like a useful tip for everyone to use in their daily going-to-bed routine. It’s about the elimination of ultrasound noise that all electronic devices produce. At least 30 minutes, but ideally 2 hours, before sleep time, you should stay away from your cell phone, laptop, or TV. It's highly recommended to turn them off after 8 p.m., however, you could simply change to airplane or not disturb mode and keep them away from your bed. Make sure to cover standby LEDs so they won't disturb complete darkness in your bedroom. Single bright source of light, from mobile phone can harm your eyes.

Resist temptation!

Your body, especially your digestive system needs to sleep too! If you bombard your body with carbs, sugars, and fats, then your body will start transforming it all into energy. It will mess with your sleep cycle. Eat a healthy and filling dinner. Consider greens, a simple minimalistic salad. Interesting fact that grapes contain a treasure trove of beneficial nutrients, like resveratrol, carotenoid, quercetin antioxidants, and a powerful compound called melatonin.

Time of consumption also matters! - a lot

What you will eat is one, but when you eat is second. It’s best to build up body awareness. Do you feel discomfort after what you have eaten? Do you feel that it digested well? Observe your body, it will tell you everything. In many cases, it’s not recommended to eat 2-3 sometimes 4 hours before you will go to bed.

If you’re one of those who use an alarm clock for safety to be on time, then you should wake up right away when you hear the first alarm go on. No snoozing. No quick short naps.

Just up, wake up, and get up without excuses. There was a reason for you to set up an alarm, then you should meet the consequences and be determined to complete your goals for the day. You can notice, that using snooze, doesn't make you feel more regenerated, it's rather the opposite, you can feel fatigued. It requires, strong mental will, but with Kaizen, you will be able to regulate your sleep schedule. Just go to bed at regular hours and wake up 5 min earlier every three days. You won't even notice and you will be waking up always at regular times.

Few reasons why we tend not to wake up immediately after when we hear the alarm clock; bad quality of sleep, not organized schedule, bad habit.

There are many creative ways how to do it, some leave alarms in other rooms, some use special apps, so they must solve some mathematical equations, there are even some fancy flying drones with alarm functions.

You have the power within you. Build strong healthy habits, and become master of your own mind.

Try not to smoke especially 2 hours before bed, because it will mess up your mood, your brain, and the natural processes in your organism. Nicotine is a stimulant and makes it harder to fall asleep and to stay asleep.

It might be difficult to cut cigarettes from your life overnight. Apply Kaizen, cut one cigarette after cigarette, don't be drastic about it, be consistent that offers the best results. When you feel the urge to smoke, do some physical exercises.

Same with alcohol often helps people fall asleep, but then overstimulate the liver. Reduce or avoid alcohol at night and notice the difference.

Instead.

Drink a warm tea before bed. Camomile and peppermint are both super relaxing herbs. Always go for decaffeinated brews. There are also mixture ones which are exclusive for sleep and calming.

What about warm milk?

Goat, cow, almond milk with adding some nutmeg which contains myristicin - a natural compound that helps to calm the nervous system.

Tart Cherry Juice

Tart cherries are a natural source of melatonin, a key sleep hormone. Early research shows that drinking tart cherry juice raises the amount of melatonin in your body.

Massage is considered as a relaxing method, and doing it before sleeping will have benefits even more since afterward you could just deepen into your relaxation and fall asleep. No need to drive back home from a massage studio. For that purpose you would need massage oil, so the list of them below will give you an idea of what to look for:

• Lavender,

• Ylang Ylang,

• Cedarwood,

• Chamomile,

• Jasmine,

• Sweet Majoram,

• Bergamot,

• Peppermint,

• Valerian,

• Sandalwood

Mix some essential oils with some carrier like fractionated coconut oil.

It’s important to go only for quality, pure oils. They are usually a bit more costly, but they won’t harm you like those artificial ones - full of chemicals. If you can eat them, and they won't cause harm, those are really natural ones. Avoid cheap artificial, as they might even cause headaches.

Massage it into your feet and ears. First spread some on your hands, breath it in deeply. Start rubbing your hands, until you will feel the warmth, and start to massage yourself with warm oils. It is one of the best ways to meltdown. Massage until you will feel relaxed and warm. Your feet, ears, and scalp are very sensitive, full of nerve endings. So massaging would help relax the nerve tension.

Last 2 hours of the day.

It’s a very unique time, everything slows down, your body naturally prepares for good deep sleep.

We should be careful to not interfere with this process but support it. Do grounding activities like quiet walks, journaling, and listening to natural music in the evenings. Sounds of peaceful surroundings, from outside such as birds singing, could also help to naturally relax. However, if you live in a block in a megalopolis then it might not be a good idea because of the disturbing outside noises. So it's best for your to try to close your bedroom door and window or turn on some relaxing music. Music is good 1-2 hours before sleep, as best is to sleep surrounded by silence, as ears have to take rest too.

Another thing for good quality sleep is to get physically tired. Not exhausted, but tired, so do exercise before sleep. It's recommended to do some very slow movement stretching to calm your body and mind. This way you will improve by double force having benefits of both sleepings well and exercising to be better.

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Autogenic training is a relaxation technique, it can help to calm and relax the body, as a result, reduce stress and anxieties. It will help to gain control over the physical expression of stress.

Depression and insomnia can also be decreased from this type of practice. It helps to manage daily stress and help during panic attacks.

When you relax your body, thoughts will go silent, as a result, you will be able to have rejuvenating sleep.

You can find the special recording at the end of this week, you will learn how to do consciously relax your body. We will need this skill for more advanced techniques, later on.

There is a special recording at the end of this week.

Keep your bedroom cool, 18 Degrees Celsius (64,4 Fahrenheit) is the optimal temperature for sleep. As always everything has to be balanced - not too hot, not too cold. The key is to balance the temperature in the room with the body temperature. Colder temperature can increase brown fat - good fat in your body.

Humidity. For most of us, the humidity level should be around 40%-55%, where 55% is ideal. It will reduce flying dust, mites, and fungi. The best thing you can do is to buy a thermometer with a moisture meter to keep moist air at a perfect level. Find what works best for you and what is optimum for your body. Just like with everything, we must look for the optimum meaning of something balanced, not too expensive or too cheap, nor too fancy or too simple.

Ventilate your bedroom as often as possible, as well as vacuuming the floor even if you're not a floor sleeper. Some fresh air especially before falling asleep and in the morning is asleep quality increasing factor and is one of the best feelings to be experienced.

The bedroom should be a special place which will be associated with rest, and rejuvenation. Keep this place sacred. It’s no place to watch movies, eat or work very intensively. Your mind will start connecting bed and bedroom with relaxation with time. Make sure this place is always clean, where you feel comfortable and that there are not many distractors.

Keep it simple!

If you work from home, make sure to create a separate place meant for work. You could be more comfortable working in the bedroom for the beginning, and the bed you sleep in would become less of a relaxing corner, but a workplace keeping you awake and restless at a long shot.

Sleeping home plants. Consider having sleep-inducing plants. Most popular are lavender, jasmine, and aloe vera. They are known to reduce anxiety, slow heart rate, lower blood pressure and are good at producing clear air. The smell will induce peace of mind and relaxation. You can also go for oil diffuses, just make sure to put only a couple of drops to create balance.

It's time to say Thank You to your wonderful body. To hug it, and send love to every single part. Make this time special, use natural soaps, some relaxing salts, light a candle, rose and jasmine oils. It may seem counterintuitive but a warm bath or a shower stimulates the body’s thermoregulatory system, causing blood circulation from the internal core to the peripheral sites of the hands and feet. That can help remove body heat and get the body temperature to go down.

Water temperature and timing

One or two hours before bed - 40 to 43 Celsius Degree (104 Fahrenheit). It will help you fall asleep quicker than normal, just don’t bathe too close to bedtime, because doing so may not allow enough time for your body to cool and may have reverse effects.

Cool foot bath

If you run hot in the middle of the night, thoroughly rinse your feet with cool water before bed (and if you wake during the night). Ayurveda connects the feet with the fire element, and cooling down the feet is a time-tested way to refresh the mind and return to restful sleep.

We all know this calming feeling after sex when you get satisfaction. Sleep is a natural urge after intercourse, and one of the best ways to really relax and get relief from stress.

Studies show that having sex with your partner (or yourself) can help improve the quality of sleep. The basic underlying mechanics of the chemicals released during sex may help one sleep better. It's a lot to do with oxytocin "the love hormone". To increase libido good sleep is a natural remedy. Actually, sleep should lead to rest, so it might not be the perfect time to engage in it during the day, because it might turn out, that we will be too relaxed to do anything.

There are dozens of different supplements that might help to support deep sleep, so here you can read about some of them. It’s good to remember that healthy everyday habits and a nutritious diet should give you enough sleep. Supplements should be only an addition, as they might not be even necessary when having healthy habits.

• Melatonin

This hormone steers your brain when it comes to controlling your body giving signals when to sleep and when to wake. Some research suggests that melatonin supplements can ease sleep issues like jet lag and trouble falling asleep or remain in a deep sleep. Generally, melatonin is safe for healthy adults if taken for only a few weeks or months according to what was prescribed by a doctor or a supplement professional. However, it has some side effects that include headache, dizziness, nausea, and others depending on the manufacturer and type of the supplement.

• CBD oil

Cannabidiol, or CBD, is a compound in marijuana and hemp plants. It doesn’t get you high, but it can make you fall asleep. CBD may make some people tired or want to throw up, so it differs how it would affect individuals, but general studies show that people who took CBD oil felt less anxious and slept better.

• Valerian

This perennial plant is considered a sleep aid. Studies suggest that valerian helps with good sleep, even though there are not many proofs available on that matter. It may raise the levels of GABA, which boosts relaxation, however, the plant is thought to be safe in the short term or in small amounts. It has some severe side effects such as headaches, stomachaches, indigestion, and dizziness.

• Magnesium

Nuts and leafy greens contain this mineral. Eating healthy including magnesium-containing food into your diet will increase its levels. As a result, your sleep is going to get better. If you take supplements instead of eating magnesium-containing food, it might have the same effects and even decrease restlessness.

• Passionflower

It’s a type of climbing vine. Native Americans have long used passionflower for its calming properties. The plant contains GABA, the brain chemical that affects your mood and sleep. One study found that people reported getting a better night’s rest when they sipped a mug of passionflower tea beforehand. Experts say that passionflower seems safe to take in the short term.

• Kava

This South Pacific native plant is taken for anxiety. Research suggests kava is also useful for sleep. It may ease insomnia caused by stress. But kava supplements have been linked to a risk of serious liver damage. Talk to your doctor if you’re thinking about taking kava. It’s thought that supplements made from only the root, not the stem or leaves, may be safer.

• Glycine

This tiny amino acid can have a big impact on your sleep. It may raise the amount of serotonin, a brain chemical that affects slumber. It also helps your blood flow and drops your body temperature, both of which encourage you to nod off. Glycine supplements are viewed as safe.

Remember don't rely on supplements, a nutritious diet, regular exercises, good sleep habits, will do most of the work for you.

This week you've been given plenty of information in detail on how to take care of the quality of sleep. Described in small details, what kind of pillow and bedding, mattresses, and oils to use to sleep better. Start from the answer to the question of why you need to start doing it in the first place and perform a sleep deprivation test.

What habits you can transform using the Kaizen method, along with what new habits to take up and what to buy when looking for a relaxation oil or a sleeping mask.

Some of the notable tips for improving sleep this week:

• Darkening the room;

• Sleeping naked and wearing socks to regulate body temperature;

• Washing with warm water 2 hours before bed;

• Reducing noises and ultrasounds;

• Autogenic relaxation training and massages;

• Ventilation, humidity control, and sleep plant in the bedroom;

• No heavy snacks, food, or drinks before bed, even smoking are not allowed. Instead, drink a relaxing beverage like tea, milk, or warm water;

• Evening stretching and grounding activities;

You have also learned about sleep positions and mattress types all for improving sleep quality. Remember to create the best possible schedule for your everyday routine where you will go to sleep at a certain time and wake up with your alarm at once, no snoozing. You will see how it would have a positive impact on other aspects of your life, you would overall wellbeing will improve and you will definitely feel better and relaxed. You will reach the perfect balance by balancing other activities, and taking care of your sleep is one of the key factors to the betterment of your both feelings and looks.