HOW TO SLEEP BETTER

Quality sleep is the cornerstone of overall wellbeing, yet many of us don’t prioritise it and oftenlet sleep disturbances take a toll on our physical and mental health. Speaking with the experts at Kamalaya Koh Samui Wellness Sanctuary & Holistic Spa, we share holistic strategies designed to help you fall asleep more easily, maintain uninterrupted sleep and wake up feeling rejuvenated.

Create a comfortable sleep environment
To create a comfortable sleep environment, consider investing in a quality mattress and bedding. Your choice of sleep surface can significantly impact the quality of your rest. Next, prioritisedarkness, as it signals your body that it’s time to sleep. You can achieve this by using blackout curtains or wearing a sleep mask to prevent external light from interfering with slumber. Additionally, minimise noise disruptions by considering the use of earplugs, white noise machines or soft music to create a quieter sleeping environment. Lastly, maintain a comfortable room temperature to promote a more restful sleep. Studies suggest that the optimal temperature in the bedroom should be approximately 19 C.

Establish a consistent sleep routine
Establishing a consistent sleep routine is key to improving overall sleep quality. Start by prioritising a minimum of seven hours of sleep each night and aim to maintain a consistent bedtime routine. This consistency helps regulate internal sleep patterns, making it easier to fall asleep and wake up at the desired times, even on weekends. Additionally, keep daytime naps around 20 minutes to prevent them from disrupting your nighttime sleep. Before bedtime, allocate at least 30 minutes for relaxation activities such as reading or meditation, which can prepare the body and mind for rest. Finally, disconnect from electronic devices at least an hour before bed, as the blue light emitted by screens can interfere with the body’s production of melatonin, a hormone that plays a crucial role in regulating sleep.

Incorporate healthy lifestyle habits
Incorporating healthy lifestyle habits can significantly impact sleep quality. Begin by ensuring you get at least 30 minutes of natural light exposure during the day, as it helps regulate theinternal clock, making it easier to fall asleep at night. Regular physical activity is another key component; aim for at least 20 minutes of exercise each day but be mindful of avoiding intense workouts close to bedtime. Additionally, limit caffeine consumption after 2 pm to prevent sleep disturbances and reduce the risk of disrupted sleep patterns. Be cautious of alcohol intake in the hour before bedtime, as while it may initially make one drowsy, it can ultimately disrupt thesleep cycle, leading to poorer sleep quality.

To aid digestion and minimise discomfort, try to eat dinner a few hours before bed, avoiding heavy or spicy meals close to bedtime. Lastly, it’s crucial to limit nicotine use and avoid exposure to secondhand smoke, as nicotine is a stimulant that can interfere with our ability to fall asleep and maintain restful sleep.

Bedroom association and sleep tracking
Creating a strong bedroom association conducive to better sleep involves several strategies. Firstly, reserve the bed for sleep and intimacy only, as this helps reinforce the connection between your bed and sleep. If you’re unable to fall asleep within approximately 20 minutes, it’s advisable to get out of bed and engage in a relaxing activity until drowsy. This prevents frustration and anxiety from building up while trying to sleep. Additionally, maintaining a sleep diary can be a valuable tool in the sleep improvement journey. Keeping track of sleep patterns, identifying potential issues and monitoring the effectiveness of sleep interventions can provide valuable insights into sleep habits and aid in refining your sleep routine for better rest.

Consult with professionals
A professional can offer a comprehensive evaluation, identify underlying issues contributing to your sleep disturbances, and provide tailored guidance to address these concerns effectively.

At Kamalaya we recognise the significance of quality sleep and our Sleep Enhancement wellness program is specially designed to assist in optimising sleep through a combination of holistic therapies and lifestyle practices. Led by experienced wellness consultants, Traditional Chinese Medicine (TCM) practitioners and life enhancement mentors, our program offers various staydurations and features tailored to your specific needs.