Sleep wellness | The Manila Times

The importance of sleep can never be overemphasized. In fact, sleep has become one of the most essential pillars of wellness.

In a world that continues to pose challenges to living a good life, the burden on our inner state of harmony has grown heavier. The consequences: higher risks of anxiety and depression. More than ever, protecting our mental health has become a priority. The pursuit of well-being continues with even greater passion.

Sleep may seem like something so routine, but is it? Here are some questions to help you better understand your relationship with sleep:

Is sleep important to you? How well do you sleep? Are you getting enough sleep? What is the quality of your sleep? How long do you sleep? Do you make time for sleep? Do you make up for lost hours of sleep? Are your bedtime hours regular?

Do you dream? Are your dreams pleasant or disturbing? Do you remember your dreams when you wake up? When you wake up in the morning, do you feel energized or tired?

Is your bedroom cluttered or neat? Do you work from your bed or your desk? Is your bedroom a sanctuary for relaxation or not? Is your bed conducive to sleep?

Do you need prescribed medication to sleep? Can you sleep without the help of sleeping aids?

Do you snack before bedtime? Do you have dinner three hours before bedtime?

The list of questions can go on. But these are some of the most important ones to consider.

Benefits of sleep

1. Gives the body time for cellular repair and rejuvenation. Yes, sleep is one of the major components of anti-aging medicine.
2. Boosts the immune system by regulating inflammation.
3. Allows the nervous system to rest, which is essential for brain health.
4. Fights stress. Sleep helps elevate the mood and reduce anxiety.
5. Supports weight management by regulating hunger hormones that affect weight gain or loss.
6. Boosts vitality and increases productivity through good rest.

Tips for better sleep

1. Start a routine you can follow. For example: make it a rule to be in bed before 11 p.m.
2. Aim for seven to nine hours of sleep daily.
3. Create a sleep-friendly bedroom. Make your bed corner as comfortable as possible.
4. Turn off the lights before bedtime.
5. Avoid gadgets just before sleeping. The blue light from gadgets can suppress melatonin production and overstimulate the brain.
6. Do calming exercises before bedtime. Meditate or listen to relaxing music.
7. Avoid suspenseful movies and horror films at night.
8. Limit alcohol, caffeine, and nicotine at night. They can disrupt your sleep patterns.

Sleep therapies

1. Sleep apps – Try guided meditation apps or those that offer sleep tracking and wake-up alarms.
2. Sleep tracking devices – These can help monitor your sleep patterns.
3. Smart mattresses – Some reputable bed manufacturers now offer mattresses designed for better sleep. They are good investments.
4. Sleep clinics – Some hospitals now offer sleep clinics that can help with conditions like sleep apnea, insomnia, sleepwalking, restless leg syndrome, or narcolepsy (excessive daytime sleepiness).
5. Circadian lighting – A growing trend is to mimic natural daylight indoors to help regulate the body’s internal clock.

Sleep smoothie

1 to 2 bananas

1 cup almond milk

1/4 teaspoon cinnamon

Blend and drink 30 minutes before bedtime. If a smoothie feels too heavy, sip a cup of warm chamomile tea instead.

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Affirmation: “Beginning tonight, I will dream the best of dreams.”

Love and light.