How To Have A Restful Sleep


I don't have a healthy sleeping habit. My lifestyle makes it difficult for me to go to bed early and enjoy a restful eight hours sleep every day. Getting the recommended hours of sleep is something most of us take for granted. We just try to make up for the hours during the weekend. 

Did you know that the Philippines ranked 5th in the world as the country with the worst sleepers? 50 millions of Filipinos suffer from sleep deprivation. A Filipino gets an average of only 6 hours and 22 minutes of sleep. 

Here are some tips and tricks on how to have a restful sleep:

1. Watch what you eat before bedtime

Avoid drinking caffeinated beverages six hours before bedtime. Alcohol can also disrupt your sleep. Also, most of us Filipinos eat heavier in the evening. Taking heavy meals two hours before bedtime can keep you up. You might also suffer from indigestion discomfort. 

2. Re-calibrate your circadian rhythm

Circadian rhythm refers to a person's internal body clock that regulated the 24-hour cycle of biological processes. Circadian rhythm disorder happens when there is a mismatch on the internal body clock due to the continuous disruption of sleep patterns. People who have jet lag, graveyard work shift, and night owls usually suffer from this disorder.

In order to re-calibrate your circadian rhythm, it will help if you expose yourself to sunlight in the morning and avoid bright lights in the evening.

3. Avoid oversleeping in the afternoon (note to self!)

A nap time of not more than 45 minutes is ideal. I am guilty of taking 3-4 hours of nap time in the afternoon to make up for the hours of sleep I didn't have during the night because I can't sleep. And the cycle goes on and on..

I realized during the Uratex World Sleep Day event that this is one of the reasons why I can't sleep at night. I usually take a nap around 2 in the afternoon and wake up at 5 or 6. 

4. Evaluate your room

How do you feel every time you enter your room? Does it have a relaxing vibe? Do you have unnecessary clutter? Creating a comfortable sleeping environment helps in having a restful sleep. Make sure that your room is well-ventilated and the lights are conducive for sleeping. You can use blackout curtains or eye cover, ear plugs if it's noisy, and essential oils that induces sleep.

5. Use your bed only for sleep and sex

While it is very important that you have a comfortable mattress and pillows, it is also very important that you use your bed only for two activities: sleeping and having sex. Bringing your laptop and working on your bed will only associate the activity to stress and anxiety. Do your work on the desk or the other room. If you have a television in your bedroom, have a comfortable couch where you can stay and enjoy.

On March 16, The Philippine Society of Sleep Medicine (PSSM) comprised of physicians and sleep doctors, and the World Sleep Society, an association of sleep specialists focused on advancing sleep health worldwide by encouraging education and promoting sleep-focused research, in partnership with Uratex, The Sleep Specialist, the leading manufacturer of innovative sleep solutions, come together for World Sleep Day. It is an annual event that celebrates sleep importance and tackles issues to promote prevention and management of sleep disorder.

How was your sleep last night? It's about time you consider having a restful sleep every night.