Not being able to sleep for a night is okay. But having trouble falling asleep regularly can be detrimental to our health. That’s because our bodies are unable to make up for lost sleep. The lack of sleep creates a “sleep debt” which we can never pay back. There’s the concept that insomnia means not being able to fall asleep during bedtime. But it also includes waking up in the middle of the night unable to go back to sleep. The stress of COVID-19, insomnia already affected a significant proportion of Singaporean.
There are several natural remedies to helping you sleep instead of turning towards medication. Here are tips to manage insomnia if you are suffering from one.
We are very much affected by the environment. It can either cause us stress or relaxation. Your bedroom’s environment is therefore crucial to help you fall asleep. Choose warm lighting instead of white harsh lights for your bedroom. Warm light creates a perception of sitting by the fire at night and helps to induce the mind to fall asleep. Also keep the temperature at a comfortable level for you. Your bedding is also important. If you tend to sleep hot, you can consider switching your bed sheets to TENCEL™, which is soft, feels silky and wicks away moisture efficiently. Bedding Affairs’ Palais Suite TENCEL™ comes in different luxurious colours.
Research has shown that lavender essential oils have a positive impact on sleep quality and mood. It can help induce a sense of relaxation. You can inhale lavender via an essential oil diffuser, or by dropping a few drops onto a cotton ball. A more luxurious way to enjoy the smell of lavender is to get a private massage with the essential oil.
What we choose to do and to consume in the day follows into the night. If you are heavy on consuming caffeine, alcohol and nicotine, you can consider either giving these stimulants up or reducing them significantly to see if it helps you sleep better. Also, having regular exercise as well as eating healthy foods help. Although it is better to avoid a heavy meal or vigorous exercise 2 to 3 hours before bedtime.
Sometimes it is our mattress that causes sleep deprivation. Too soft and it causes body aches. Too firm and it can also cause discomfort. Although a memory foam mattress can conform to the curvature of the body, it can be hot to sleep on. Latex mattresses can be a little too firm for some even though it is cooler than memory foam. Side sleepers need a medium to slightly firm mattress so that their arm does not get numbed. Back sleepers require a firm mattress. You can also explore hybrid mattresses. Bedding Affairs’ MattX Mattress’ Latex Memory Foam has latex on the top layer, the second layer made of infused cool gel followed by memory foam. So it combines the best of latex and memory foam and can help create a comfortable surface for sleep.
Integrative therapies such as taiqi and yoga have been found to be effective in improving insomnia. Daily yoga and taiqi practice improve our concentration and can aid in reducing the feelings of stress, fall asleep faster and stay asleep longer.