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.
Avoid taking long naps in the day unless you are sleep deprived. Afternoon naps should not exceed 20–30 minutes.
Regular exercise is encouraged but vigorous physical activity should be completed four hours prior to bedtime.
Lingzhi Cracked Spores Powder Capsules Plus
Do you find it hard to fall asleep? Consider the mushroom known as lingzhi, whose spores are more potent than its body. The active component in its cracked spores has been scientifically proven to increase the sleep latency time, thanks to its ability to modulate delta activity during non-REM sleep, thus offering you better quality snooze. As a bonus, lingzhi can also reduce fatigue and aid cardiovascular function.
Eu Yan Sang’s manufacturing process for this product has been certified by the Therapeutic Goods Administration of Australia for quality and safety, and audited by the Agri-Food & Veterinary Authority of Singapore. Because each capsule of lingzhi cracked spores has added lingzhi concentrate, this product has high potency.
[This is an adaptation of an article, “Pillow Talk”, which first appeared in Issue 9 of Natura magazine]