Connect with us

Hi, what are you looking for?

Economy

Tips on getting a good night’s sleep

AS WE roll into a second year in a lockdown, we take on one of the health issues this pandemic has brought to our homes: bad sleep. A mattress company and a health tracker have both come up with suggestions on how to maximize sleep and improve its quality.

To celebrate World Sleep Day (Mar. 19 around the world), mattress company Uratex held a Zoom conference on sleep, since, naturally, it takes sleep seriously. “Uratex has been advocating for quality of sleep. We put a premium on the value of sleep,” said Josephine Casal, Uratex Sleep Business Unit Marketing Head. Its campaign for this year is: “Better Sleep, Better U.”

Ms. Casal addressed sleep problems during the pandemic: “A lot of people have suffered, and maybe, still suffer from anxiety, depression, and COVID-somnia. It’s not even over yet. These mental and sleep health problems are still affecting us.”

Dr. Keith Aguilera, President of the Philippine Society of Sleep Medicine, said that they noticed there was “COVID-somnia,” based on what their patients and clients said during teleconsultations at the beginning of the lockdowns last year. According to him, these people did not have sleep-related issues until the lockdowns came into place.

He then gave tips for getting better sleep. For good quality sleep, he said, one has to consider duration, continuity and depth. The optimal sleep time is seven hours for adults. “We don’t like you sleeping for more than nine hours, and definitely having a shorter sleep of less than five hours is not good for your health,” he said. One must make sure that one is sleeping continuously throughout the seven hours, going through each stage of sleep: light, deep, and REM (rapid eye movement). Going through the deep sleep stage improves wakefulness and cognitive function, while going through REM brings psychological well-being and consolidates complex learning.

For this, health tracker Fitbit, which pioneered sleep tracking technology over a decade ago, has a range of sleep technologies that are geared to understand sleep and provide the exact data and insights needed to improve sleeping habits, including Sleep Mode, which turns off notifications and disables the screen to sleep without distractions, the Sleep Score which measures the quality of sleep including heart rate, restlessness, time awake, and Sleep Stages,  which tracks time spent in each sleep stage, as well as time awake.

Fitbit also came up with a list of tips for a better sleep, many of which reflect those given by Mr. Aguilera. Here are some tips for a better night’s sleep according to Mr. Aguilera and Fitbit:

  1. Establish a regular sleeping and waking time, said Mr. Aguilera.
  2. Take a nap when tired —  with a caveat: “We often recommend [a] 30-minute nap. If you can avoid naps, that’s better. Try to use all your tiredness at night,” said Mr. Aguilera.
  3. Manage stress, said Fitbit. With how long and hectic days can be – especially in a pandemic where the work-life balance has been upturned for those working from home — stress can set in, possibly leading to elevated heart rates, quickened breathing, and the increase of stress hormones in the body which can inhibit the body’s natural need to relax. As the onset of stress can impact sleep, simple destressing practices such as meditation, deep breathing exercises, or meditative movement like yoga can go a long way towards improving a person’s emotional well-being, which can possibly improve one’s quality of sleep.
  4. Control substance use, like smoking, drinking, or taking stimulants, for these affect your sleep, and set a caffeine cut-off time. Mr. Aguilera recommends not taking caffeine six hours before your prescribed bedtime.
  5. Don’t go to bed hungry — a little snack can help (with an emphasis on “little”), said Mr. Aguilera. Fitbit, meanwhile, suggested that the ideal diet to promote better sleep quality is one rich in fruits, vegetables, lean meats, whole grains, and dairy. Additionally, one ought to limit intake of heavily processed foods, sugar-rich snacks, as well as caffeine and alcohol can promote positive outcomes in terms of sleep quality. It did note that food consumed throughout the day — not just before bedtime —  affects the quality of sleep. Eating sugary foods throughout the day can affect blood sugar levels — leading to feelings of fatigue which can affect sleep patterns, it notes. And due to the need to digest food, consuming a heavy meal before bedtime can interfere with the body’s natural process of winding down.
  6. While exercise can help regulate sleep patterns, don’t work out less than three hours before your prescribed bedtime, said Mr. Aguilera.
  7. Get comfortable —  this includes bedding, said Mr. Aguilera, setting a room temperature at about 21-24 degrees celsius, and eliminating light: “The darker the room, the more melatonin your body [produces],” the doctor pointed out.
  8. Reserve your bed for sleeping (and other bed-related activities). A bed isn’t for working.

“The truth is, we spend up to one-third of our lives sleeping. The best investment for your lifetime is getting a good bed. Sleep is a basic human need, much like eating and drinking, and is crucial to our overall health and well-being. Quality sleep is crucial to ensure good health and quality of life. There’s no effort in getting good sleep, because it’s practically free. You just have to help yourself,” he said. —  JLG

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Get the daily email that makes reading the news actually enjoyable. Stay informed and entertained, for free.
Your information is secure and your privacy is protected. By opting in you agree to receive emails from us. Remember that you can opt-out any time, we hate spam too!

Latest

Investing

A cabinet split is hampering the government’s efforts to deal with the nationwide shortage of lorry drivers that threatens fuel supplies at some petrol...

Investing

Pubgoers are flocking back to their locals, according to figures that drew a cautious toast from the industry but also prompted warnings of fresh...

Investing

Ministers are backing a multibillion-pound plan to build another large-scale nuclear power plant in Britain to ease pressure on electricity supplies as the country...

Economy

The Philippines’ balance of payment position (BoP) hit $1.044 billion in August, the highest in four months, due to increased special drawing rights (SDR)...

Economy

Consumers were less pessimistic in the third quarter as more jobs opened up, but business sentiment turned sour amid a fresh surge in coronavirus...

Economy

The Philippine central bank fully awarded the short-term securities it sold at an auction on Friday, even as rates rose on growing inflation fears....

You May Also Like

Investing

Having a good Instagram marketing agency to back up your Instagram account is an absolute must going into the new year. With competition stronger...

Economy

Ivermectin, an existing drug against parasites including head lice, has had a checkered history when it comes to treating COVID-19. The bulk of studies...

Investing

As a traditionally rigid insurance industry becomes bogged down by antiquated processes and operations, a handful of industry leaders are seeking to shake things...

Economy

US President Joseph R. Biden, Jr., will rely on ally countries to supply the bulk of the metals needed to build electric vehicles and focus on...

Disclaimer: SmartRetirementReport.com, its managers, its employees, and assigns (collectively "The Company") do not make any guarantee or warranty about what is advertised above. Information provided by this website is for research purposes only and should not be considered as personalized financial advice. The Company is not affiliated with, nor does it receive compensation from, any specific security. The Company is not registered or licensed by any governing body in any jurisdiction to give investing advice or provide investment recommendation. Any investments recommended here should be taken into consideration only after consulting with your investment advisor and after reviewing the prospectus or financial statements of the company.

Copyright © 2021 SmartRetirementReport. All Rights Reserved.

Get the daily email that makes reading the news actually enjoyable. Stay informed and entertained, for free.



Your information is secure and your privacy is protected. By opting in you agree to receive emails from us. Remember that you can opt-out any time, we hate spam too!