Sleep accounts for one-quarter to one-third of the human lifespan. Although it’s not fully understood by scientist, we all know that sleep has a huge effect on our daily activities, and is mandatory for healthy functioning and even survival. Averagely, an adult requires 7-8 hours of sleep and a teen requires 9 hours of sleep each night to maintain good mental and physical health, promote quality of life and reduce risk of injury.
Sleep deficiency such as trouble falling asleep, waking up frequently, or failing to wake up feeling rested, etc doesn’t target only one group – both adult and child experience the same. This makes it challenging to maintain optimal health and well-being. Stress, anxiety, and sleep apnea are the factors leading to sleep deprivation.
Change your sleeping habits and wake up feeling refreshed with these few tweaks:
1. Set a bedtime schedule, even on rest days or weekends
If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. You may be surprised that waking up at the same time every morning is an investment in mental and physical health.
2. Increase bright light exposure during the day and reduce blue light
Body natural time-keeping clock or known as circadian rhythm are playing role in affecting your brain, body and hormones. A natural sunlight or bright light during the day helps keep your circadian rhythm healthy, improve your daytime energy and night time sleep quality. But, night time light exposure has the opposite effect. Hence, away from blue light (e.g. smartphone, laptop, etc.) hours before going to bed is highly recommended.
3. Feet Massage
According to Traditional Chinese Medicine, massaging your lower legs and feet can help encourage the blood to flow away from an overstimulated brain. This, in turn, calms and relaxes the body and reduces the chances of insomnia.
4. Food that can improve quality of sleep
Eating a balanced and consistent diet that is made up mostly of vegetables and fruits that provides stable sources of essential vitamins and minerals, including those that can promote sleep is highly recommended. Below are some food that you may include in your A. diet:
A. Mushroom such as Ganoderma, Cordyceps
and Poria which have been proven to have B. anti-insomnia effect.
B. Steep jujube fruit and goji berries in hot C. water to drink as tea, consume it 2-3 hours D. before bed.
C. Fruits such as banana, kiwi, watermelon and cherries.
D. Nuts including walnuts, almond, pistachios, and cashews.
Lack of sleep is associated with many negative health effects, including increased risk of heart disease, inflammation, weight gain, depression, and sickness. So, just like how you prioritize your diet and physical activity, it’s time to give sleep the attention it deserves.