Quality sleep is an important pillar of health—a period of reduced activity and decreased responsiveness to external stimuli to restore our body and mind. As physiological demands reduce, body temperature and blood pressure decrease, stabilizing brain activities and allowing body and mind to recharge. The interaction of sleep-wake homeostasis and our circadian rhythm, or internal body clock, determines the timings for sleep and wakefulness.
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Quality sleep is an important pillar of health—a period of reduced activity and decreased responsiveness to external stimuli to restore our body and mind. As physiological demands reduce, body temperature and blood pressure decrease, stabilizing brain activities and allowing body and mind to recharge. The interaction of sleep-wake homeostasis and our circadian rhythm, or internal body clock, determines the timings for sleep and wakefulness.
Sleep Architecture
It is important to understand the science behind sleep, starting with the basic structure of the normal sleeping process, also known as sleep architecture. During sleep, an individual cycles repeatedly through two types of sleep: rapid eye movement (REM) and non-rapid eye movement (NREM) sleep.
The first part is NREM sleep, comprising three stages. The time spent in each stage depends upon age, ethnicity and body constitution (genetic profile).
Stage 1 (1-5 minutes duration). Considered drifting off or light sleep, this stage occurs between all stages of sleep and wakefulness. Muscles start to relax, body temperature drops and brain waves slow from the rhythmic alpha waves of wakefulness to the mixed-frequency theta waves of drifting off in the light phase of sleep, or just before waking up.
Bursts of alpha wave activities in brain cells can be seen in this stage. The duration of this stage increases with age, making it harder to fall and stay asleep.
Stage 2 (10-60 minutes duration). Body temperature continues to drop, eye movement stops, breathing and heart rate slows and awareness of surroundings lessens. A new pattern of brain waves called sleep spindles occur; these are thought to be a feature of memory consolidation, when your brain gathers and processes new memories acquired the previous day. Increasing with each cycle, this stage comprises up to 50% of total sleep time.
Stage 3 (deep sleep). This is the hardest stage to wake from. Delta brain waves are produced. The body and mind repair, restore and reset for the coming day. The day’s memories and experiences are processed. Growth hormones are released to repair muscle tissues, regrow bone cells and strengthen the immune system.
Deep sleep delta wave is a marker for biological youth. A lack of “delta sleep” can increase the aging process (plus memory and creativity capacities) as the body fails to fully repair and restore.
REM sleep. The deepest stage of sleep, REM begins approximately 90 minutes after falling asleep. The body is relaxed and immobilized, and breathing increases alongside irregular rapid eye movements. Brain wave activity is similar to when awake, and dreams occur in this stage.
An individual enters into REM sleep three to five times each night, approximately every 90 minutes. Experts believe this is when the brain is restored and prepared for the next day, with new learnings and motor skills processed and committed to memory or cleared away.
The three NREM and one REM sleep stages repeat in a cyclical fashion throughout the night. Each cycle lasts for 90 to 120 minutes. Failure to obtain enough of Stage 3 NREM sleep and REM sleep can affect our thinking, emotions and physical health.
Luckily, there are many ways to improve sleep quality naturally, including the following.
1. Sleep Hygiene
While ideal sleep hygiene is individual, it universally includes a regular sleep and wake cycle, as well as bedroom optimization, such as a comfortable mattress, pillow, room temperature, lighting and noise level.
In addition, light and sound can disturb sleep stages and electromagnetic fields may influence brain activity during sleep, so it’s recommended to remove or reduce the use of electronic devices.
2. Aromatherapy
Research shows that external stimuli, like smell, can influence dreams. Smells with positive associations promote happier dreams, and positive aromas boost the chance of building useful memories during sleep cycles.
Essential oils can be used aromatherapeutically with different methods: directly inhaled via drops on pillow or a tissue, indirectly inhaled via oil burners or steamers, or applied to the skin in a carrier oil.
Suggest that clients try a few drops of these essential oils on their pillow to improve their quality of sleep:
- Lavender: contains chemical compounds linalool and linalyl, which calm the nervous system and increase
deep sleep; - Bergamot: helps lower blood pressure and improve mental health;
- Chamomile: reduces anxiety and pain;
- Cedarwood: contains cedrol, which activates the parasympathetic nervous system and increases total sleep time.
A blend of lavender, bergamot, sandalwood and jasmine essential oils has also been found to enhance sleep quality.
3. Yoga
Ten minutes of yoga before bed is a great way to prepare for sleep, as it calms the mind and activates the parasympathetic nervous system. Slow, controlled breathing stimulates the vagus nerve, enhancing involuntary actions like digestion, cardiac and respiratory function, skin and muscle sensations, urine output and immune responses.
Recommend this short sequence at bedtime:
- 2 to 3 minutes of gentle cat cow spinal stretching.
- 1 minute of child’s pose with normal breathing and focus on abdominal movement.
- 3 minutes of chandra anuloma villoma pranayama: Close right nostril with right thumb, inhale and exhale through left nostril. Exhale twice as long as you inhale.
- 3 minutes of chandra bhedana pranayama: Close right nostril with right thumb, inhale through left nostril; close left nostril with left ring finger, exhale through right nostril.
- 1 minute of child’s pose (as above).
Studies show that breathing through the left nostril stimulates the parasympathetic branch of the autonomic nervous system, reducing breathing rate, blood pressure and heart rate in preparation for Stage 1 NREM sleep.
4. Good Nutrition
To achieve good sleep, remind guests to avoid or limit stimulants like caffeine, found in coffee, tea, sodas, chocolate and, if applicable, some medicines.
They should eat more magnesium-rich foods, such as legumes, seeds, dark green leafy vegetables, wheat bran, almonds, cashews, brewer’s yeast and whole grains. Tryptophan-rich foods are also helpful, including chicken, eggs, cheese, fish, peanuts, pumpkin, sesame seeds, milk, turkey, tofu and soy. They should try glycine-rich foods, too, including bone broth, spinach, asparagus and cabbage.
Cut sugar in the evening, as uneven blood sugar levels disrupt sleep. Eat a small dinner at least three hours before bed for optimum circadian rhythm. I also recommend a tablespoon of ghee at bedtime.
5. Hydrotherapy
Researchers have asserted that in the case of insomnia, a neutral bath is the best treatment. A neutral temperature is about 34°C to 37°C, or 92°F to 97°F. Immersing the body in water at this temperature is known to equalize and regulate blood pressure and induce drowsiness. A neutral bath can be a bath or shower for 20 to 30 minutes.
6. Acupuncture
Research has shown that acupuncture can cause a nocturnal increase in endogenous melatonin—the sleep hormone. Toning down the perception of sensory signals enhances blood flow to sleep-inducing regions of the brain.
7. Ayurveda
There are a few Ayurveda treatments have been found to improve sleep quality, including Nasya and Ksheeradhara.
Nasya therapy involves a therapeutic oil or smoke that is infused into the nostrils. In Ayurveda, the nose is considered the direct route to the brain, the doorway to consciousness and the entrance for prana (life force), which is carried into the body through breath. This practice improves breathing and has a calming effect on the nervous system.
Guests can try their own Nasya treatment at home: They should lie on their back and tilt their head back with the nostrils facing the sky. On a bed, they can try hanging their head off the edge, or placing a pillow under their neck for support. Place 2 to 4 drops of Nasya oil (recommended oils of Anu Thaila and Kheerabala) in each nostril. Inhale deeply through the nose and rest for a few minutes.
Ksheeradhara treatments involves cool, medicated milk that is poured over the forehead and body. This stimulates and soothes the hypothalamus, which in turn regulates the pituitary gland and induces sleep.
8. Infused Teas
Finally, a soothing cup of infused tea before bed will help anyone relax and unwind. Have guests try these sleep-boosting blends:
Valerian is a natural sedative that detoxifies and helps boost neurotransmitter GABA in the brain, which helps you fall asleep faster.
- Passionflower relieves anxiety and acts as a sedative.
- Chamomile contains antioxidants that promote sleepiness.
Remind your clients that a good night’s sleep improves immune function, problem-solving, social skills and our ability to process emotions. It also reduces the risk of cardiac diseases, progressive neurodegenerative diseases and type-2 diabetes. Sleep is the body’s innate mechanism to heal and repair itself, and it’s the most effective way to reset the health of the body and brain.
Arun K. Tomson is a naturopathic physician and director of AyurMa at Four Seasons Resort Maldives at Landaa Giraavaru, where he heads an expert team in creating bespoke therapeutic programs that unite Ayurveda, yoga, planetary well-being and wellness. Tomson helps individuals discover their body’s ability to heal through diet, exercise and natural treatments.
