Restored and Recharged: How To Improve Sleep Naturally For A Balanced, Healthy Life

When was the last time you woke up feeling completely reset? You know, that magical feeling where your body and mind are in perfect harmony, ready to embrace the day?

If you can’t recall the last time you felt rested, you’re not alone. A 2022 Gallup study found that ⅓ of Americans describe their sleep as “fair” or “poor.” 

While it’s relieving to know you’re in good company, poor sleep hygiene has some serious consequences on our health, well-being, productivity, and so much more. And in our hyper-connected world, finding that peaceful rest can feel more challenging than ever.

However, with some new systems and boundaries in place, you can make changes to feel rested again.

TaskHuman Coach Magdalena Ymaz puts it beautifully: “The real knowledge is in our bodies. When it can rest peacefully, it does all the work it needs to do.” 

Rest assured (pun intended), quality sleep is about returning to what your body naturally knows how to do. “Someone cannot exist fully without sleep,” Magdalena emphasizes, affirming that sleep is one of the fundamental pillars of well-being.

What Does Real Rest Actually Mean?

Good sleep isn’t just about logging eight hours. It’s about how rested and relax you feel, partially due to whether or not you’ve slept through the night.

Think of sleep as your body’s nightly reset button. Many restorative practices happen during sleep, so it’s essential for your body to have this downtime. 

Research shows sleep needs can vary by up to two hours between individuals. As Magdalena notes, “I may need more hours than someone else. It depends on my daily activity.” 

The key is listening to your body’s signals rather than forcing yourself into a one-size-fits-all sleep schedule.

Once you’re in tune with these signals and understand what your body’s sleep needs are, you can set yourself up for success.

The Ayurvedic perspective

In Ayurveda, one of the world’s oldest healing systems, sleep isn’t just important – it’s essential. 

“One of the main columns in Ayurveda for well-being is sleep,” Coach Magdalena shares. This ancient wisdom aligns perfectly with modern science, which shows that during quality sleep:

• Your brain clears toxic waste
• Your cells repair themselves
• Your immune system strengthens
• Your emotions process and regulate

“The body needs to reach a level of homeostasis when all of your systems are rebalanced,” Ymaz explains. Think of it like your body’s nightly maintenance crew — they work most effectively when conditions are right.

Why Getting Good Sleep Feels Harder Than Ever

Let’s talk about the elephant in the room — or, more accurately, the smartphone by the bed. 

“One of the worst things now is the use of cellphones and social media,” Magdalena observes. 

Most people opt to sleep with their phones within arm’s reach. So, what does this mean if you’re using your phone before bed?

When you’re in a state of “just one more” — watching one more short-form video, sending a meme, answering a message, or refreshing notifications — what you’re really doing is keeping your brain in “alert” mode.

Not to mention the blue light from the screen disrupts melatonin production, the chemical response for putting your body to sleep.

Let’s explore this further:

From the moment you wake up, your body starts producing melatonin throughout the day. It does this based on a few signals, such as blue light levels (light emitted from the sun), your circadian rhythm, hormone levels, and so on.

Now, as the melatonin levels build up, you get more sleepy until around the evening, thanks to signals like lower blue light levels (the sun has gone down) and your hormone levels (after you’ve eaten and daily routines have happened), and now you’re tired.

Usually, you’d go to sleep, and the function of sleep will clear up all the melatonin, so you’re bright-eyed for the next day, and the whole process starts again.

However, if you’re glued to your screen, you’re putting more blue light into your eyes, sending signals to your brain that it’s still daytime. Therefore, less melatonin is released, and you won’t feel as tired despite the rest of your body sending signals that you are.

Now your internal ecosystem is out of balance, and you’re feeling all over the place.

Sound familiar?

While it’s the relationship many of us have with sleep, it can lead to an even deeper issue.

“We are disconnected from our own nature and to nature generally,” Coach Magdalena explains. 

When was the last time you intentionally connected with nature? Watched a sunset without taking a photo? Synced your schedule with natural light?

This disconnection from nature, caused by and alongside our increasing usage of smartphones, TVs, computers, laptops, artificial lights, and technology in general, has once again widened our body’s natural balance.

And if you know deep down you’re feeling it, it’s time to do something about it and get yourself back on track.

How To Listen To Your Body’s Warning Signs

Your body is probably already telling you something’s wrong. You might be experiencing restlessness each day, feel tired all the time, are tense and on edge, or crave a more present version of yourself.

Coach Magdalena notes that “our body responds by being irritated” through other signals like:

• Skin issues
• Digestive problems
• Mood swings
• Energy crashes

However, many of us suppress these feelings by thinking this “new normal” is just how it has to be.

How To Get Your Path Back To Restful Sleep

Coach Magdalena shares her most powerful natural sleep solutions for a sustainable and holistic approach to better rest. 

Create your morning magic

“Wake up and have your own rhythm,” Ymaz advises. “How would you like your morning to be?” Try this:

• Wake naturally when possible
• Delay screen time for 15 minutes
• Set your own pace before responding to others. When you wake up and feel compelled to reply, you’re putting them first rather than yourself.

Pro tip: Studies show people who start their day intentionally report 40% better sleep quality.

Use nature’s reset button

“Start connecting with nature,” says Ymaz. By bringing the outdoors and fresh air into your daily routine, you can rebalance your soul in a way humans have done for tens of thousands of years.

So, start your day, get up, and get outside.

Focus on breathing outdoor air — this can be as simple as drinking the morning coffee outside in the garden or by a window. 

If you have the space, you can practice grounding or walking outside with bare feet on the ground. Look at the sky and get natural sunlight into your eyes.

Even just five minutes can make a big difference in your day.

Move your way to better sleep

“Exercise every day,” Ymaz emphasizes. “Sweating is a way to eliminate toxins.”

This is often a go-to for all things making your life better. You’ve heard it before — humans are made to move and be active.

If we weren’t, our bodies would just have no arms or legs or muscles, and we’d just move around like snails. But we’re not. We’re built for climbing and exploring, however that feels best for you and your body. 

It’s what we’ve always done and hopefully always will do. It’s part of our existence and our soul.

Seek human connection

Here’s something powerful: “Get a human hug — this regulates our nervous system,” Ymaz shares. In fact, research confirms that strong social connections can improve sleep quality by up to 50%. 

Try joining a club and attending regular in-person or community-driven activities. Movement classes are great because they tick two boxes at once (see above). Also, make time to see friends and family, reach out to colleagues, parent friends, and people you click with to nurture new relationships.

Caring for our emotional health and achieving restorative sleep are deeply connected.

Your Sleep Revolution Starts Tonight

Let’s turn all this knowledge into action. “The only real treatment is changing,” encourages Coach Magdalena. “Your body knows how to do this – cellular intelligence.”

Trust this process. Studies show that people who commit to natural sleep improvements see significant results within just one week.

So, what are you waiting for? The best time to get started is today.

And if you need any guidance, connect with experts like Magdalena Ymaz on TaskHuman for personalized guidance. After all, your sleep quality influences everything – from your immune system to your emotional well-being.

Sweet dreams aren’t just possible – they’re natural. Ready to reclaim yours?

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