6 Tips for a More Restful Sleep

1. Sleep-Wake Schedule

Go to bed and get up at about the same time every night and morning, including weekends. A fixed schedule will help anchor your biological clock and establish a consistent rhythm of sleep.

2. Stimulus Control

Go to bed only when you are feeling sleepy. If you are not asleep after 20 minutes, get up to engage in a relaxing activity such as light reading or watching a boring — and short — television programme. Go back to bed only when you feel sleepy again.

3. Food & Drink

Avoid heavy meals two hours before bedtime; try not to go to bed hungry, either. Avoid fluids close to bedtime so that sleep is not interrupted for toilet breaks. Abstain from caffeine four hours prior to bedtime; limit caffeine to one or two beverages per day. Avoid alcohol as a sleep aid.

Here are two teas that can induce sleep:

Tea 1 ingredients: red dates, lotus seeds, lily bulb, longan, water

Tea 2 ingredients: rosselle, sugar, water

Whichever tea you select, bring all ingredients to a boil, then switch to low heat and simmer for 15 minutes. Drink two to three cups of the resulting brew a day.

4. Bedtime Routine

Establish a relaxing pre-sleep routine. This can be reading, watching TV or listening to music. Set aside time to relax and practise natural relaxation techniques such as deep breathing and muscle relaxation.

5. Napping

Avoid taking long naps in the day unless you are sleep deprived. Afternoon naps should not exceed 20–30 minutes.

6. Exercise

Regular exercise is encouraged but vigorous physical activity should be completed four hours prior to bedtime.

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[This is an adaptation of an article, “Pillow Talk”, which first appeared in Issue 9 of Natura magazine]