Numerous researches have shown that the human body requires 7 to 9 hours of sleep to function at its peak. However, Singaporeans often lead busy lives, and that may mean we do not always get sufficient rest.
With the recent enhanced COVID-19 measures, more people are back to staying at home for most of the day. This can affect your day-to-day routine, so it’s important to make sure your sleep schedule remains consistent to care for your physical and mental well-being. So, let us share three bedtime habits you should adopt so you can ensure you get a good night’s rest.
If you are tasked with solving a math equation straight after waking up, you will probably take a longer time to obtain the correct answer than you usually would. You can apply this same logic to your sleeping schedule. So before you head for bed every day, try to dedicate at least an hour to prep for sleep.
It can be challenging to fall asleep when your mind is preoccupied with anxious thoughts. Moreover, the uncertainty caused by the pandemic may also contribute to your sleeping issues. Therefore, it is advisable to meditate or write your feelings down in a journal so you can empty your mind before bedtime.
Additionally, taking a warm shower before going to bed can aid in preparing your body for sleep. This is because our body temperature is a key component of our circadian rhythm, which plays a vital role in determining our sleep schedule. After a warm shower, the moisture on your skin will evaporate over time, cooling your body down. A cooler body temperature also signals to your body that it is time to go to bed.
While it can be tempting to binge one more episode of your favourite drama before bedtime, studies have shown that watching TV before going to sleep can make a person chronically sleep-deprived. In addition, staying up late to watch a show can disrupt your natural sleeping schedule, especially when your body is accustomed to sleeping at a specific timing.
The content you are viewing can also impact your sleep as exciting, intense imageries often switch your brain into high gear, making it challenging for you to wind down and start falling asleep. As a result, you may want to consider switching to less disruptive forms of entertainment, such as reading a book, to ensure you get the adequate amount of rest your body needs.
Experts generally do not recommend eating before bedtime since the body slows down its functions at night to prepare for sleep. As a result, consuming food beforehand makes it harder for your body to digest since your metabolism is slowed, which results in you gaining weight. Moreover, certain food, such as chocolate, can disrupt your sleep patterns as they contain caffeine.
However, if you are hungry before bedtime, you may want to consider snacking on a banana. Bananas are an exception as they contain magnesium, which helps to regulate melatonin – the hormone that controls our circadian rhythm. Additionally, magnesium increases our gamma-aminobutyric acid (GABA) levels, which are responsible for quieting down our body’s nerve activity. These two elements combined can help to induce sleep.
Sleep and health are closely related – insufficient rest can lead to poor health, which in turn affects our sleep. Start by making sure you are getting enough rest so your body and mind can remain healthy. If you are having trouble getting a good night’s sleep, you may want to adopt these bedtime habits to improve your sleep behaviour.
While it is good to maintain healthy bedtime habits, owning a comfortable mattress can make a big difference in helping you sleep well at night. At Four Star, our DETENSE | ArcticSilk® Advanze Aire Flex™ mattresses are designed with comfort in mind. Integrated with new innovative technology, the ArcticSilk® Advanze Aire Flex™ reduces muscle exertion during sleep due to its high rebound function and multi-dimensional support. Additionally, the cooling gel-infused memory foam mattress helps to keep you cool during your sleep by redirecting the heat away from your body, ensuring a cooler and more comfortable sleeping surface for you. You can also pair our mattress with a customised storage bed frame, made with German Hydraulic lift system for easy access to your belongings.
At Four Star, we offer an extensive selection of mattresses and bedding accessories to suit your every need! So if you are looking for the right mattress to ensure you get a good night’s sleep, then head on over to our showroom to experience our catalogue first-hand and let our friendly consultants assist you.
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