Tips to Improve Sleep and Rest
A good night’s sleep is essential for health and overall wellbeing. Just like regular exercise and a healthy diet, sleep plays a crucial role in optimising both our physical and mental wellbeing, and contributes to the overall quality of life.
When we close our eyes at night, our bodies restore and heal – a function that promotes a healthier cardiovascular system and stronger immune system. It also enhances cognitive function, for improved focus, clarity for decision-making, creativity, and better memory. On the other hand, scientific research links poor sleep to medical conditions such as obesity, heart disease, and depression.
In today’s hectic world, we are surrounded by many factors can disrupt sleep, from work stress to family responsibilities and illnesses. While we may not be able to control everything, adopting healthy sleep habits can still make a difference in the long-run.
Here are some tips from our Banyan Tree Spa & Wellbeing Academy, to help improve sleep:
1. Get natural light exposure in the daytime to encourage quality sleep at night. It helps to reset the body's inner "sleep clock", and daylight exposure helps the body figure out when it’s time to go to bed and when it’s time to wake up.
2. Include physical activities in daily routines. However, avoid being active too close to bedtime. To get in some pre-bedtime movement, try stretching or light yoga that helps relax muscles and relieve some tension after a long day.
3. Be mindful of food and drink consumption before bedtime. Limit the intake of caffeine and sugar, and avoid heavy or large meals within a couple of hours of bedtime. Drinking certain herbal teas such as lavender, chamomile, or passionflower can ease stress and anxiety, while promoting feelings of calmness.
4. Create a restful environment in the bedroom. Set a comfortable temperature to suit personal preferences, use blackout curtains or an eye mask to block out light, diffuse a calming, pleasant scent and add white noise or soothing sounds to create a relaxing atmosphere.
5. Set a device-free time at least 30 minutes before bed. Studies have shown that the blue light emitted from screens negatively affect our circadian rhythm. Some devices allow a manual, or even scheduled, adjustment of blue light being emitted from the screen, which is a great alternative.
6. Schedule a wind-down routine before bed. Taking a warm bath, reading a book, listening to calm music, or engaging in mindfulness practice such as deep breathing and meditation can help relax both body and mind.
7. Set a consistent sleep schedule. Go to bed and get up at the same time every day, including weekends. A fluctuating schedule tends to disrupt getting into a rhythm of consistent sleep. In order to shift sleep times, make small, step-by-step adjustments of up to an hour or two, instead of trying to do it all at once.
If you’re looking for ways to improve sleep and rest, here are some recommended therapies from our Banyan Tree Wellbeing Sanctuaries and Banyan Tree Veya.
Exclusive to Banyan Tree, our new range of purposeful wellbeing experiences and therapeutic massage – “Sleep Essentials” aims to address and alleviate today’s prevailing issues of sleep deprivation.
Experience this unique spa therapy that combines techniques and approaches to bring the mind and body to a deep state of rest to promote great sleep. It is ideal for those experiencing insufficient rest or poor sleep patterns.