Prepared by Nutritionist Chen Yin
There is nothing beats the feeling of refreshed and recharged after a restful sleep. Undoubtedly, sleep is essential for our physical, mental, and emotional health. Apart from recovery and repair of damaged cells, it also recharges the energy within our cells and is necessary for the elimination of toxins from the body, particularly the brain. Besides, a night of quality sleep is absolutely critical for our immunity.1
However, feeling fatigued or sleep deprivation seems like a common side effect of modern life. As a result, many health issues such as depression, anxiety, and chronic fatigue syndrome are associated with a poor sleep routine.2 Here are some Dos and Don’ts to optimize your sleep to feel more energized and productive.
Do’s
- Fix your sleep schedule to go to bed and wake up at around the same time every day to regulate your sleep cycles
- Ensure your bedroom is dark, quiet, comfy, and cool to help you obtain deeper and higher quality sleep
- Aromatherapy using essential oils such as lavender, sandalwood, or cedarwood may help for the enhancement of sleep quality by reducing stress and anxiety3
- Proper stress management such as meditation, yoga, or deep breathing techniques can help you prevent stress from interfering with your sleep
Don’ts
- Minimize stimulation that can interfere with sleep such as usage of digital devices and consumption of caffeinated beverages or alcoholic drinks before you try to wind down
- Refrain from drinking plenty of water or eating fruits high in water content before bedtime to avoid bathroom trips in the middle of the night
- Avoid high sugar or refined carbohydrates diet which may cause wakefulness4
- Avoid working out too close to bedtime which will elevate your body temperature that can cause trouble to falling asleep5
Besides lifestyle and diet modification, let’s take a look at some common supplements and natural remedies that you can add to your routine for better sleep! (Eat to Sleep)
References
- Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37. doi: 10.1007/s00424-011-1044-0. Epub 2011 Nov 10. PMID: 22071480; PMCID: PMC3256323.
- Melinda L. J, Dorothy B. Sleep Abnormalities in Chronic Fatigue Syndrome/Myalgic Encephalomyelitis: A Review. J Clin Sleep Med. 2012 Dec 15; 8(6): 719–728. doi: 10.5664/jcsm.2276
- Mi-kyoung L, Sunog L, Ji-Ah S, Mi-Eun K, Myung-Haeng H. The effects of aromatherapy essential oil inhalation on stress, sleep quality and immunity in healthy adults: Randomized controlled trial. European Journal of Integrative Medicine Volume 12, 2017, Pages 79-86, ISSN 1876-3820.
- Brand-Miller JC, Atkinson FS, Gahler RJ, et al. Effects of PGX, a novel functional fibre, on acute and delayed postprandial glycaemia. Eur J Clin Nutr 2010 Dec;64(12):1488-93.
- Domingo J.R C, Vicente Á-G, Antonio J.L, Jacobo Á.R-A. Effects of hour of training and exercise intensity on nocturnal autonomic modulation and sleep quality of amateur ultra-endurance runners. Physiology & Behavior Volume 198, 1 January 2019, Pages 134-139