Deep Sleep
Defination :
Deep sleep, also known as slow-wave sleep (SWS), is a crucial stage in the sleep cycle. It's characterized by the slowest brain waves (delta waves) and is the most restorative phase of sleep. Here's how it differs from "normal sleep," which encompasses all other sleep stages:
| Feature | Deep Sleep | Normal Sleep (Other Stages) |
|---|---|---|
| Brain Activity | Low, dominated by slow delta waves | Varies: light sleep has more activity, REM has active brainwaves similar to wakefulness |
| Physical Restoration | High | Moderate or low |
| Dreaming | Rare, simple sensations | Common during REM sleep |
| Awakenability | Very difficult | Easier in lighter sleep stages |
| Body State | Muscles relaxed, heart rate and breathing at their lowest | Varies by stage: lighter sleep shows more movement; REM includes paralysis |
Simple and Effective Tips for a Restful Sleep:
Take a Relaxing Walk
A short walk can help calm your mind and prepare your body for relaxation.
Drink Lukewarm Milk
Sip on lukewarm milk to soothe your nerves. If you experience gas, try mixing it with turmeric, dry ginger powder, or Dashmul Arq.
Try Relaxation Activities
If sleep still eludes you, consider calming activities like taking a shower, reading a book, chanting, meditating, or simply sitting quietly. These practices can rejuvenate you, leaving you more alert during the day.
Prepare Your Environment for Sleep:
- Lie down and gradually empty your mind of thoughts.
- Wear light, comfortable clothing.
- Rest your body and ensure your room is filled with darkness. Dim or remove white light, including that from mobile screens, to create a sleep-friendly atmosphere.
Body Massage for Relaxation
Massage your body with oils like mustard, sesame, or coconut (great for heat-exhausted bodies) using gentle strokes. Focus on the soles of your feet to release excess gas and calm your mind. Half an hour after drinking milk, gently massage your gums to aid digestion and relax your intestines.
Embrace Relaxation Techniques
Stimulate and relax your body through mindful techniques. Remember, even your skin can sense light, which is why exposure to light can disturb your sleep.
Read to Unwind
Explore lighthearted or imaginative content such as stories, comics, or literary works to ease your mind before bed.
Things to Avoid:
Physical or Mental Strain Before Sleep: Avoid engaging in intense physical or mental activities late in the evening.
Heavy or Spicy Meals: Steer clear of strong spices at dinner and aim to finish eating before sunset. Instead, opt for a light, liquid-based diet like soup.
Social Media at Night: Limit your social media use to daytime hours, as it can disrupt your sleep cycle.