Helpful Tips to Improve Sleep Quality
Tired out or struggling with our hectic lifestyles?
With our busy lifestyles, it is common to have sleep debt
accumulated over several days.
Let’s find out out how to achieve healthy sleep latency.
(The amount of time it takes to fall asleep in bed).
A healthy sleep latency period is 15-20 mins.
However, if you fall asleep in less than 10 mins, this likely
means you have accumulated sleep debt.
Hayley Lim, Nutritionist, shares 6 practical ways to improve
sleep quality and reduce sleep debt.
1. Have a consistent sleep schedule
This helps regulate the body’s internal clock.
2. Begin a relaxing bedtime routine
Create a peaceful atmosphere. Consider practicing a 5 minute
guided meditation each night.
3. Reduce clock watching
The more you stare at the clock, the more you can’t sleep. Consider getting out of bed to have a cup of sleep tea or do something relaxing.
4. Avoid caffeine and heavy meals. Enjoy a cup of sleep tea instead.
Did you know caffeine takes 10-12 hours to completely exit the body system?
Your last heavy meal should be at least 2-3 hours before bed.
A cup of relaxing sleep tea can help soothe stress, anxiety and prepare you
for a good night's rest.
5. Reduce consumption of ultra-processed snacks.
There are four categories of processed foods, with ultra-processed
being the worst. E.g Frozen pizza, chips
Opt for less processed snack options instead. E.g Plain yoghurt
with honey/blueberries, half cup dairy/oat milk.
6. Reduce exposure to digital screens before bed.
Blue light emitted can interfere with production of melatonin, a
hormone that regulates sleep.
At Tily Tea, we care for your health from morning, noon till night.
Tily's Evening Calm tea blend is here to help you destress and relax before bed.
Suitable for both adults and children above 3 years old.
