Wake Up Refreshed: Expert Shares Simple Tips For Better Deep Sleep
Anjali Mukherjee outlines three practical tips to enhance non-REM sleep and restore your energy.
Nutritionist Anjali Mukherjee has shared simple strategies to improve non-REM (NREM) sleep, the stage of sleep crucial for deep restoration and overall health. In an Instagram reel, Mukherjee highlighted three practical tips to enhance the quality of NREM sleep, helping individuals wake up feeling refreshed and energised.
The first tip is to sleep by 11 p.m., as non-REM sleep dominates the first half of the night. “Sleeping earlier improves its quality,” Mukherjee noted, stressing that aligning sleep schedules with natural circadian rhythms can enhance deep restorative sleep.
Second, she advised avoiding screens at least an hour before bedtime. The blue light emitted by phones, tablets, and computers can disrupt NREM sleep. Instead, Mukherjee recommends engaging in calming activities such as reading, listening to soothing music, or practising light stretching to prepare the body for rest.
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Finally, she suggested calming the nervous system once in bed through a simple breathing exercise. The recommended pattern involves inhaling for four counts, holding for four counts, and exhaling for five counts, repeated three to four times. Mukherjee explained that this technique “slows your mind, relaxes your body, and prepares you for deep, restorative sleep.”
According to the Cleveland Clinic, NREM sleep occurs in multiple stages, starting with a light sleep immediately after falling asleep and progressing to deeper stages that make up a significant portion of total sleep. These stages are essential for physical restoration, memory consolidation, and overall health.
Mukherjee has previously discussed REM and non-REM sleep on Instagram, explaining the characteristics of each stage and the importance of maintaining healthy sleep patterns. She emphasised the restorative benefits of non-REM sleep and highlighted the negative effects of disrupted sleep on overall well-being.
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