Due to a number of factors and not-so-good habits, we can all agree that shutting down for the night doesn't necessarily equate to getting a good night's sleep. In some cases, it feels like we didn't get enough rest at all, which tends to manifest in how we look and feel the morning after. After all, there's a huge difference between "having just enough sleep" and actually feeling well-rested.
That said, getting quality rest might just be a matter of developing good habits. According to these extraordinary professionals, here are a few things you can add to your daily routine in order to sleep and rest better:
1. Establish a sleep schedule
Health coach and mental health advocate Mikki Sachiko swears by having a fixed sleep routine. “I love establishing regular sleep and wake-up times—really important for body-clock!” she says.
Kristine Santamena, a well-known online game livestreamer, agrees with Mikki's sentiments: "I used to have an irregular body clock because even after playing video games, I would stay up until 4 am watching movies or shows. But I've since learned to maintain healthy sleeping habits without compromising the things I love doing. For me, wearing comfy clothes and not eating too much at night really help!"
Why does it work? According to studies, sleeping and waking at roughly the same time each day helps our bodies’ circadian rhythms stay regular, allowing us to sleep and wake more easily. At the same time, letting our systems get into this groove helps improve our sleep quality.
2. Have more balanced meals
Nutritionist-dietician Jo Sebastian says quality sleep has a lot to do with our daily meals. Her advice? “Eat more consistently throughout the day! Eating every 3-4 hours to get better blood sugar control and appetite regulation. Have more balanced meals (protein, fiber, fats, and carbs).”
Scientists have found that poor quality sleep is correlated with a lack of nutrients like calcium and Vitamin A. Imbalanced diets, like high-carb ones, have also been found to reduce the amount of deep sleep you get. Because of this, eating well seems to be a major foundation of sleeping well.
3. Give yourself a cut-off for caffeine
Doctor Gia Sison, the host of G Talks on CNN Philippines, found herself sleeping a lot better by cutting down on her after-work activities—and on caffeine. “I was very mindful of my activities in one day, the habit of slowing down after work is also one that helped me and lessened my caffeine intake,” she shares.
It’s no secret that caffeine affects our ability to sleep well, but there’s also no denying that a lot of us need it to get through the day. The fix? Make sure your last cup of coffee is at least six hours before you sleep. That’s the amount of time you need to get the caffeine out of your system.
4. Find a workout buddy
Exercise doesn’t just help us get rid of our excess energy—according to studies, it can also help us get more slow-wave sleep. Sleep happens in multiple stages, and slow-wave sleep is the deep kind of sleep that allows our brains and body to feel more rejuvenated.
But working out is a matter of commitment and discipline, which can be hard to stick with if you’re flying solo. Actress, host, and businesswoman Camille Prats shares that having her hubby as a workout buddy helps her keep herself accountable—and sleeping well. “Whenever I don’t feel like moving, he’s there to remind me about the commitment we’ve made," she shares.
5. Take breaks whenever you need them
More often than not, the likelihood of us having trouble sleeping significantly increases depending on what we did earlier in the day. This is why it's vital to take breaks in between and balance your schedule and lifestyle, which in turn can help you perform better in any aspect of our work and life.
Social media personality and technical director Berto Berioso, for instance, used to deal with work-induced stress, anxiety, and sluggishness prior to him making changes to his lifestyle. "I did my research and found out that balancing your schedule, like squeezing in time for exercise or spending time with loved ones, can help a lot," he adds.
6. Keep a stock of sleep supplements handy
Of course, there will be days where you have trouble sleeping, even if you’ve got the right habits in place. For times when good sleeping habits aren’t enough, you might want to try using a little outside help.
Content creator Kath Caguite, for instance, counts on melatonin supplements for these situations. “When I’m done doing everything that I need to do for the day and I still don’t feel sleepy at all, I drink a melatonin food supplement and I always try to control my binge-watching habits.”
If you feel like you might need extra help in getting quality sleep, you may want to consider a supplement like Puritan’s Pride. Each easy-to-digest tablet contains 3mg of naturally derived melatonin and is absorbed by the body within 40 minutes to an hour. At just Php4.00 per tablet, it’s also an affordable addition to your daily habits.
For those with a sweet tooth, Puritan’s Pride also makes chewable gummy sleeping aids. You can try their strawberry-flavored Melatonin Gummies, which contain 2.5mg of melatonin.
By the way, quality sleep isn’t just about being well-rested—it’s also good for our health. A good night’s sleep gives us the energy, focus, and sense of well-being we need to power through our busiest days. And you're more likely to achieve that when you add these habits to your daily life.
Learn more about Puritan’s Pride sleeping aids at their official website, and get updates by following them on Facebook, Instagram, and Twitter. You can also take advantage of Puritan Pride's Payday Sale deals and freebies on Shopee and Lazada this March!
MAHALAGANG PAALALA: ANG PURITAN’S PRIDE AY HINDI GAMOT AT HINDI MAAARING GAMITING PANGGAMOT SA ANUMANG URI NG SAKIT.