Sound Sleep Secrets


Sleeping is a biological process where your body and mind takes a rest from all the exhausting works all day long. To have a good night’s sleep is as important as staying healthy. Food, sleep, and exercise are each other’s complement. A stress-less, peaceful sleep can improve your immune system, productivity as well as keep you healthy. Some people face problems regarding falling asleep or staying asleep. There are several therapies or remedies that work magically if you wish to have uninterrupted peaceful sleep. 

Melatonin supplements

Melatonin is a hormone that is released from our brain 3-4 hours before we go to sleep. It helps in falling asleep and it releases after the decrease of light exposure. It’s important to maintain a proper sleep cycle. If you are too much exposed to laptop/phone/TV’s light or any unnatural light, the release of melatonin gets reduced and you face issues falling asleep. Try using melatonin supplements it may help to fall asleep. But always try to use one individual brand. 

Valerian Root

If the melatonin doesn’t work you can go for Valerian root. It works brilliantly for Insomnia. It is beneficial for several sleep disorders but you must always consult your doctor before consuming any supplement. For some people, it works magically and for some, it may be a curse. 

Chamomile Tea

Chamomile tea itself is used as a bedtime beverage. It helps in bringing sleepiness and provides relaxation. It also reduces your stress and anxiety and offers deep sleep. The report says Chamomile Tea can improve sleep efficiency and reduce depression as well. 


Using Lavender can be helpful in several ways. You can use Lavender oil or inhale Lavender aroma. It improves your sleep quality. Lavender creates a sleep worthy environment that helps you to fall asleep easily. You can choose aromatherapy with lavender scent too. 


There is no alternative for meditation. Meditating can be really helpful who suffer from stress and anxiety and experience problems to fall asleep. Meditating daily can provide a productive mind and improve your sleep quality. It increases your mindfulness too. Meditating 3-4 hours before bedtime can make you fall asleep quickly and let you sleep deep. It also reduces the chances of Insomnia and Sleep Apnea.

Choosing home therapies over any sleeping pill or sleeping aid can be helpful enough. It will give you more positive vibes and fewer side effects. If you ever feel exhausted and face issues while sleeping, try some of the therapies and follow a proper diet, exercise as well as proper sleep schedule.


Sleeping is a biological process that helps us stay healthy both physically and mentally. While sleeping our body and brain gets the rest after every hectic day. Deprivation of sleep can bring several diseases like Insomnia, Sleep Apnea, Nocturia, Narcolepsy, etc. Yoga or Meditation is a perfect therapy can be a big help if you are having any sleep issues. Facing difficulties with falling asleep or staying asleep is common. Doing yoga daily can reduce your sleep issues and help you have a good night’s sleep. It improves your sleep quality as well.

Benefits of Yoga

Yoga is a perfect therapy that aligns our body and improves our health. It helps in digestion, increases immune capacity, and reduces stress, and many more. It has several benefits like:

1. Stress-Depression-Anxiety

Doing yoga regularly uplifts your mindfulness. It reduces tiredness and stress. It releases tension and stimulants the parasympathetic nervous system. This relaxes your mind and body. It alleviates your anxiety and depression. It helps in falling asleep easily.

2. Renewal of body

Yoga increases the oxygen flow of our bodies. It helps in the oxygen circulation and releases the toxins from our body. The toxins are mostly saved in tissues. Releasing the toxins can regenerate the tissues and refresh our body and mind. It takes the stress off the body and gives a deep sleep.

3. Calm Mind

Yoga relaxes our body and mind together. It releases unwanted toxins and refreshes the body. The combination of movements poses, and the circulation of oxygen can give you a calm mind. It empties the tiredness and provides a stress-free mind. It is important to have a calm mind to have a peaceful and deep sleep.

4. Body Pain

Most of us suffer from back pain, joint pain, and muscle pain. And it gets difficult to sleep properly with such body pain. Yoga reduces back pain, hip pain, neck pain. It removes muscle pains too. It helps in falling asleep easily without any body pain. And have a secured sleep.

5. Breathing

Yoga increases the oxygen flow in our body and improves blood circulation. It improves the breathing system and reduces the chances of gasping or snoring. Even it decreases the chances of having Sleep Apnea.

Yoga is one of the best options to keep you healthy and stress-free. Yoga and meditation give a sense of a calm mind. It relaxes the body and mind simultaneously. Sleeping with a calm and composed mind improves your sleep quality. It is helpful to stay asleep too and avoid several sleep disorders.


Sleeping issues and facing sleep disorders are common. There are lots of people who suffer from insomnia or any other sleep disorder. Some people have problems to fall asleep. Some can’t stay asleep. Here are the answers to some common questions that people ask frequently about sleeping better.

1. Do sleep pattern and quality change with age?

Yes, with aging people start to have several problems regarding sleeping. Either they face issues with falling asleep or staying asleep. With age, we tend to lose the ability to have deep sleep. Most of the people start getting awake frequently at night. They wake up almost 3-4 times every night. Sometimes people tend to have Nocturia that makes you wake up several times during sleep for urination. 

In the long-term, it can cause numerous issues like Insomnia, Sleep Apnea, Narcolepsy, Hypersomnia, Restless Legs Syndrome, and mental health issues like Depression, Anxiety, etc. 

Sleep deprivation in older people is a common problem. Their bodies react to medications differently. So there are high chances that they feel discomfort or sleepless nights after a certain age. It is required that after noticing the issues they consult medical help. 

2. Should we take power naps?

Day-time power naps are health beneficial. But the positive vibes depend on the length of the nap. If your mind exhausted and tired and you feel of doing nothing, a power nap will be great to re-start your functions. 

A 20 minutes long nap can boost your memory and improve your creative senses. It is good for alertness and productivity. 

If you have 30-60 minutes nap, it can actually help you enhance your decision-making skills and makes you a fast learner after the nap. 60-90 minutes nap can be helpful in creating connections with the brain and helps you solve creative problems. 

Napping reduces your stress and exhaustion. It is okay to have some rest during a hectic day. You can maintain a nap schedule too. 

3. How much sleep is the minimum best?

There is a thin line between how much sleep you need and how much sleep is enough! Normally, the amount of sleep you need depends on your age. The amount of sleep an infant needs will never be the same for a young adult or an older adult.

In the fast-running society, we always think 5-6 hours of sleep is enough to get going. But in reality, it is not. A young adult needs at least 7-9 hours of sleep and an older adult needs 7-8 hours of sleep. 

Infant- 14-17 hours

1-2 years old- 11-14 hours

3-5 years old- 10-13 hours

6-13 years old- 9-11 hours

Teenagers- 8-10 hours

Young adults and Adults (18-64 years)- 7-9 hours

Older Adults- 7-8 hours

4. What is the best night time routine to sleep fast?

‘Bedtime procrastination’ is common in everyone’s life. We plan to avoid being a night-owl but fail most of the time. It’s not-so-tough to maintain a proper sleep cycle and obey the sleep-early and wake up early rule.

  • Set a proper bedtime for yourself.
  • Try to bumping on your bed 15 minutes earlier to your bedtime.
  • Set your dinner time 2-3 hours before bedtime.
  • Working out 4-5 hours before your bedtime can be helpful to you. It can make you a little tired and make you sleep easily.
  • Try to avoid Nicotine, Alcohol, or any food that contains caffeine before going to bed.
  • Try to avoid napping.
  • Create a comfortable environment for sleeping. 
  • Use soothing music or aromatherapy. 

5. Are there some great solutions to sleep better?

Sleep disruption can be a common problem. Sometimes we tend to have issues like insomnia, sleep apnea, snoring, etc. People face problems in falling asleep or staying asleep. It depends on numerous things, starting from your work life, food habits, medications, exercising, etc. There are some remedies that you can use to have some good night’s sleep.

  • Avoid consuming too much caffeine in the day time
  • Avoid napping
  • Set a sleep schedule. Sleep early and wake up early. 
  • Take some melatonin supplement (Optional)
  • Exercise daily
  • Follow a proper diet
  • Avoid alcohol late at night
  • Try relaxation techniques. Do yoga or meditation.
  • Try a comfortable mattress and pillows.


Having sleeping is very common in our ever-running life. It can be caused by any kind of stress, anxiety, or simply workload. The stress can be really bad for your sleep pattern. You can feel difficult to fall asleep or stay asleep. Meditation is one of the ways to have a calm and relaxed mind. It reduces your stress level and anxiety. It may help you in falling asleep easily and quickly. 

Meditation helps to improve your sleep quality. The relaxation of your mind and body enhances your inner peace. If you do it before bedtime, you will get a peaceful and uninterrupted sleep. It reduces the chances of having Insomnia. 

How does meditation help in Insomnia?

Doing meditation can bring psychological changes and make your mind refreshed. The changes influence your sleep pattern and sleep quality. It can reduce the symptoms of Insomnia and let you have better sleep. 

  • Meditation increases the release of the hormone melatonin that helps us in falling asleep easily. It also increases the release of Serotonin that is the precursor of melatonin. 
  • It reduces the heart rate and keeps the blood circulation improved. 
  • Meditation is helpful for people who have high blood pressure. It reduces blood pressure. 
  • It activates some parts of the brain too. It controls sleep. 
  • It changes your body that helps in improving your sleep quality and avoids the increase of Insomnia. 

How to Meditate?

Meditating before bedtime can be beneficial enough. It relaxes your mind exactly before falling asleep. It helps to have a deep sleep and removes the chances of having sleep disorders like insomnia or sleep apnea. 

You must follow a meditation routine. And practice it every day. 

Steps to do meditation:

  • Find a calm and peaceful place 
  • Sit or lie down. Whatever makes you feel comfortable.
  • Close your eyes. 
  • Inhale and exhale deeply. 
  • Focus on your breathing.
  • Avoid any thoughts. 
  • If it gets disrupted re-focus. 

 You can use soft music or aromatherapy to create a beneficial environment. It helps in meditation and lets you focus properly. It creates a calm and relaxing atmosphere too. 

Insomnia is an illness that leads you to have sleepless nights for months. It needs medication as well. Practicing meditation can increase the chances of improvement in your condition. You must focus on breathing and avoid thinking while meditating. Practicing it regularly can give you a good night’s sleep every day. 


Mindfulness meditation helps fight insomnia, improves sleep

Every one of us knows a person who falls asleep very fast, and we keep on thinking, why can’t I sleep like him?

The reason behind this is that either we don’t have a good sleeping position, which helps us in sleeping fast. Or, we don’t have the idea of the psychology behind sleeping. If you are facing the same issue, then this topic has the solution to all of your problems. Let us discuss the best positions to sleep faster anytime.

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