Lack of restful sleep accelerates aging
Restful sleep provides the basis for our good mental state. Restful sleep means falling asleep gently as soon as we have turned off the light and sleep well all night. In addition to a quiet state of consciousness, we need at least six to eight hours of restful sleep. If we feel tired and unenthusiastic when we wake up in the morning, we didn’t have a night of restful sleep.
Many people suffer from insomnia, which leads to fatigue, lack of concentration, weakened physical and mental health. They also lead to accidents, both minor and major. Many studies have shown that if you wake up at three in the morning and stop going to bed, in the next twenty-four hours, your immune cells won’t work very well.
Lack of restful sleep is usually the result of bad habits. By changing habits, you will avoid the entropy that comes with fatigue and you will feel the benefits brought by creativity,vitality and rejuvenation, which occur with restful sleep.
How to have a restful sleep
After a day of constant activity, our body is ready to rest and needs a deep sleep. It is good to try to have six, eight hours of healthy sleep every night without the help of medication. Pre-midnight sleep hours are generally the most rejuvenating.
If we sleep for eight hours, between ten in the evening and six in the morning, we will feel more rested than if we sleep eight hours, between midnight and eight in the morning. To encourage a restful sleep, it is good to try the following:
Let’s have a light dinner. It doesn’t have to be later than seven in the evening, so let’s not go to bed with a full stomach.
An easy walk after dinner. After 8:30 a.m. it is good to reduce disturbing, aggressive or intense activities in mental aspect.
Let’s try to be in bed with the lights off between 9:30 and 10:30 p.m. If you’re not used to going to bed so early, move your bedtime by half an hour each week until you’re in bed at 10:30 p.m.
An hour before bedtime, take a hot bath, in which you put a few drops of essential oil for aromatherapy, such as lavender, sandalwood or vanilla. You can also spray this essence in the bedroom.
During the bath, give yourself a light massage using sesame or almondoil. After the massage, stay in the hot tub for another ten, fifteen minutes. While in the bathtub, light a scented candle and listen to soothing music.
After the bath, have a hot drink. It can be a cup of warm milk with nutmeg and honey, or a chamomile or valerian tea. If you want you can also have a cupcake.
If your mind is very active, log in a few minutes before bed, downloading your thoughts and concerns so that you don’t have to reflect on them when you close your eyes.
Before you go to bed, read literature that inspires you, or spiritual. It’s good to avoid novels that would impress you, or materials that make you sad. In bed, don’t watch TV and stop working anything.
Once you’ve sat in bed, close your eyes and simply “feel your body” and wherever you notice a tension, consciously relax that area. Then be careful that your breathing is slow and light until you fall asleep.
If you still have problems and don’t fall asleep, try putting something warm on your belly button in the solar plexus area. Use a bottle or electric pillow to soothe your body and calm your mind.
Try to repeat, in thought, the mantra of falling asleep: Om Agasthi Shahina (man a-ga-sti sah-i-na). Try to sleep on your stomach with your foot hanging over the edge of the bed.
It is useful to remember that if you lie in bed, repeating in thought the mantra of falling asleep, metabolic activity is almost as low as you are in the deepest sleep. Even if your mind is still somewhat active, your body gets the deep rest it needs.
Therefore, don’t worry if you don’t fall asleep right away. If you don’t worry, you’ll quickly slip into a quiet sleep. Remember that you are not isolated from nature, but that you are part of nature.
Biological lye: by changing my perception of my body, its aging and time; through two types of deep rest, quiet consciousness and restful sleep.
Every day, in every way, I increase my mental and physical capacity. My biostatus is fixed at an age of… years and are healthy. I look and feel like a healthy man, for… Years.