It’s official. Singaporeans, on the whole, lack proper rest. So here are 10 things you can do to ensure your body gets the rest time it deserves.
As crazy as it sounds, putting a clove of garlic under your pillow helps to calm your nerves and mind down because of the sulphur compounds within. Although the smell might take some getting used to, for those with sensitive noses, those who’ve tried this method assure that you’ll get used to it within days and it is really effective too.
2) Eradicate blue lights in the room
Blue lights emitted from eletronic and digital devices, like your cell phone, can adversely affect your quality of rest. They are also one of the most common causes of insomnia, so keep eletronic devices away from the bed and if possible, out of the bedroom.
3) Progressive muscle relaxation
Try this progressive muscle relaxation technique for better rest – starting with your feet, tense your muscles in your legs for five seconds before relaxing them. Next move on to the upper body and do the same. Try it with the various muscle groups and do it while you’re in bed preparing for rest. This helps to muscles to enter a resting phase and induce sleep.
4) Alarm clock
Watching the time go by when you can’t get to sleep can be stressful, which turn prevents your mind from relaxing, so turn the clock away from your line of sight.
Some forms of medication interfere with sleep patterns, so check with your doctor if you are on any medication and if they should be taken before sleep.
6) Sleep debt
Paying off your sleep debt really works but not when you try to do it all at one go. If you haven’t been sleeping well lately, try to put in one more hour of sleep time nightly to get back on track.
7) Nightly ritual
Going through the same routine every night helps your body and mind to get used to sleeping at the same time every night. Try to introduce simple activities like taking a warm shower before sleep.
8) Regular waking hours
Set your alarm to wake up at a regular time. This helps your body to adjust its circadian rythmn so it knows when to sleep and when to wake up easily.
9) Use your bedroom only for sleep
Many bedrooms are filled with home entertainment systems and things that distract from sleep. Keep your sleeping zone strictly for the purpose of rest.
10) Eat food with magnesium
Foods, like avocados, dark chocolate, spinach (dark leafy greens) and pumpkin seeds, are high in magnesium and help to promote better rest. Try drinking some hot chocolate before bed as well.