Around 69% of people battle sleep deprivation, according to a recent study carried out at Obafemi Awolowo University in Nigeria. The study, carried out on 410 Nigerian patients attending a Family Practice clinic, found that the most common sleep-related problem was insomnia, followed by snoring and (in a smaller percentage), sleep apnoea. A 2018 study on Nigerian children showed that they also need more hours or rest since they slept less and had more sleeping problems than children in international studies. The risk of sleep disorders rises in those who are older, separated, or battling a chronic condition. If you sleep less than you should, how can you end the problem in a natural, holistic manner?
Making Important Physical Changes
There are many ways in which physical ailments can interfere with quality sleep. These include nasal or throat obstructions, which can be aided with orthodontics or, if necessary, surgery. By ensuring that teeth are well aligned, problems such as teeth grinding and jaw pain can also be prevented. Mouth guards can also be worn to prevent grinding and the pain associated with Temporomandibular Joint Disorder (TMD). Other physical issues that can make sleep harder to achieve include obesity, untreated prostate/urinary issues, and osteoarthritis (owing to the pain). It is vital to obtain a diagnosis for any physical discomfort or pain that may cause you to wake up frequently at night. Delving into holistic pain relief can also help. For instance, yoga has been found to help soothe chronic lower back pain and headaches. Often, a combination of holistic, strength, and cardiovascular exercise can help you feel stronger and more vital.
Body, Mind, and Spirit at One for a Good Sleep
There is an inexorable link between the state of your physical health, and your mental, and spiritual health. To sleep well, you need to be handle stress well and spiritual fulfilment can help you do so. Numerous studies have shown that spiritual people tend to be less depressed and anxious than those who were non-spiritual, and a 2015 survey by the London School of Economics showed that religious worship within a community was the only social activity linked to long-lasting happiness. This is not to say that spiritual pursuit is for everyone, yet for many, it does help them weather life’s stressors – so much so that it helps them go to bed in a stress-free state, which is ideal when it comes to falling asleep quickly and staying asleep. Waking up frequently lowers your sleep quality by stopping you from entering the vital stage of deep sleep.
Eastern Holistic Practices and Sleep
Holistic practices which do not necessarily depend on religion include Tai Chi, yoga, and meditation. Each of these practices has been shown to keep stress levels down. In 2015, a study published in the JAMA Network Journals showed that mindfulness meditation, for instance, improved sleep quality for older adults with sleep problems, significantly more so than traditional sleep hygiene courses did. In another study, yoga was found to improve insomnia in women with menopause. The key to yoga and other mindfulness practices are their ability to teach practitioners how to recognize and accept stressful thoughts and emotions, without allowing these to get the better of them.
Getting a good sleep every night involves tackling sleep issues from a multifaceted perspective. These include sleeping in a completely dark and quiet bedroom, practising relaxation exercises or meditation, and addressing health concerns proactively. Because good sleep is so important for your health, safety, and performance at work or school, it is worth creating a sound sleep strategy that prioritizes a strict sleep routine and the avoidance of stimulating gadgets and beverages in the evening.