How’s Your Sleep Hygiene?

We talk about how to sleep better and how improved sleep has a positive impact on your health


Getting enough sleep goes a long way when it comes to ensuring that you stay in the best of health. According to the National Sleep Foundation in the United States, sleep enables the brain to dispose of toxins more efficiently and allows the different systems of the body to relax and recover from the stresses of the day.


However, insomnia – the inability to sleep – is a condition that affects millions across the globe. Given the stresses we face every day and the seemingly insurmountable issues raised by the pandemic, a lot of us have been losing sleep and, in return, suffer from a number of ailments. So how do we ensure that we can get proper sleep?


There is such a thing known as sleep hygiene – essentially the routine you follow prior to falling asleep. Your sleep hygiene determines whether or not you’ll be able to sleep and also whether any sleep you get will help you wake up refreshed in the morning.



Here are a few key pointers to help you sleep better and wake healthier:


  • Cool your space down Have you noticed that you can’t sleep when the weather is too hot or the atmosphere too humid? Switch on a fan or the AC and allow the room to cool down to a more comfortable temperature before settling in for the night.
  • Stay in the dark Even the faintest hint of light can jolt you into wakefulness, so be sure to keep your bedroom dark to induce a sense of sleepiness into your mind. Keep curtains down or blinds shut.
  • Decompress and unwind Most of us are too wired to sleep, so it’s best to keep work outside of your home and bedroom. If you’re still working from home, enforce rules for yourself: advise clients or colleagues that you will be clocking out and not accepting any more calls after seven in the evening; turn off your work laptop or desktop computer; or change your clothes to signify the end of the workday. Also, refrain from working out at least an hour before bedtime; otherwise, the adrenalin coursing through your veins can keep you awake.
  • Lighten up your dinner A heavy meal can, literally, sit in your stomach for hours and the digestive process can keep you awake and feel very uncomfortable. Keep dinner light as much as possible. If you’re feeling particularly tired, however, adding extra carbs to your meal can help you feel full and sleepy – just don’t overindulge.
  • Sip a cup of comfort… The old remedy of warm milk or herbal tea before bedtime does help and it lulls your body into a state of relaxation. Also, there are a number of herbal blends that help induce or encourage sleep; choose teas made with lavender, valerian, chamomile, or South African rooibos (redbush) to help you calm down.
  • …but skip the coffee Stimulants at bedtime are an absolute no-no if you want to get some sleep. Coffee, both green and black teas, cola, caffeinated lemon drinks, and even alcohol will keep your digestion and nervous system in a heightened state of alertness, so it’s best not to sip on these at night.



Also, consider exposing your body to the relaxing and soothing heat of Far Infrared Rays (FIRs) generated by the Vital Dome. FIRs not only lull your mind and body into a relaxed state, but they also kick-start cellular regeneration which helps boost your immunity and speeds up the healing process.


Book an appointment today at Aivee Clinic, Anya Resort Tagaytay, Avignon Clinic, or Peak Form. Learn more at

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