Updated: Jul 20
Do you wish to have better sleep? You're not alone. Roughly 62% of adults worldwide feel they don't sleep well, according to a report at the World Economic Forum. Even kids are sleeping less, around 25% of young children have sleep issues and 72.7% of high school students in the US get less that the recommended amount of sleep for their age.
There are various reasons why people have sleep issues. One of the common reasons are "Sleep Distruptors" . These are habits, environment, or things that are lowering our quality of sleep.
SLEEP DISRUPTOR 1 CITY LIGHTS
Bright city lights skews our perception of natural rhythms of daytime & night time. Go outdoors during the day, reduce the time outdoor in the evenings.
SLEEP DISRUPTOR 2 ENTERTAINMENT
No Entertainment one hour before bedtime. It keeps your tired mind switched on. Netflix, Tiktok, Wechat, music, or a stimulating book will keep you awake. Our brain is not like a light switch that we can just switch off. It is closer to an airplane that needs a landing strip to land a good sleep.
SLEEP DISRUPTOR 3 SCREEN TIME Computer and mobile screens, fluorescent lights all have blue light, this disrupts our natural sleep rhythm. No screen time at least 30 minutes before bed. Dim or turn off the lights too.
SLEEP DISRUPTOR 4 CAFFEINE AND ALCOHOL Caffeine blocks the body's sleep receptors so you stay alert. Some say alcohol knocks them out, but it is taxing to your organs that are supposed to be recovering while you sleep. That's why you don't feel rested upon waking. Lessen coffee, tea, or soft drinks (yes it has caffeine) hours before bedtime. Stay away from alcohol too if you want a restful sleep.
SLEEP DISRUPTOR 5 DRINKING WATER BEFORE BED Are you waking up in the middle of the night for a toilet break? You might be drinking too much water before bedtime. Drink more water during the day. Lessen your water intake before bedtime for longer, uninterrupted R.E.M.
SLEEP DISRUPTOR 6 EATING LATE Indulging in late night craving often? It's bad for your brain health. Scientists discovered that the irregular eating patterns affect our circadian system, which affects the brain's ability for learning, concentration, and memorization. Poor eating patterns may also be linked to disturbing dreams. Spicy food and dairy are some of the worst offenders. Eat less at night and sleep earlier. Your brain & waistline will thank you.
SLEEP DISRUPTOR 7 EXERCISE BEFORE BEDTIME
Exercise is good when done during the day, or have a stroll after a meal. But refrain from doing activities that will get your heart rate up, at least one hour before bedtime.
SLEEP DISRUPTOR 8 STRESSFUL WORK OR STUDY
Ever felt so tired that you can't sleep? Or when your head hits the pillow, all the day's unfinished business come crashing down like an avalanche? Switching off the mind is one of the toughest things to do for many urban dwellers. One way to help the brain switch off is to write down your worries and to-do list. Schedule to continue them the next day (yes, even worries. They never end anyway). Remind yourself it is the schedule for sleep now.
Aside from correcting your sleep disruptors, A bedtime ritual can help you get restful sleep. Try this！ Close your eyes, Inhale deeply, hold it in, exhale slowly. Spread Bebesleep calming night oil on your skin. It's a bouquet of Valerian Root, Ylang ylang, Cedarwood, and Lavender oils. These plants have been popular for centuries for promoting rest and wellness. Try 3 to 8 pumps on adults, less on small bodies. For better results, massage it on the skin around the belly, nape, shoulders, temples and back on the ear.