A good night's sleep daily is crucial for our body to rejuvenate
itself. We all know how quality sleep can help us feel more
energized and alert the next day. A few days' of insufficient
rest can make you cranky, cause you breakouts or even make you
fall sick!

Below are some simple tips that I hope can improve the quality
of rest you get every night.

1) Choose the right bed

The height of your bed should be slightly higher than your knee.
Your mattress should preferably be comfortable but yet firm
enough so that your body is properly supported while sleeping.
When you lie on your back, your spine should feel relaxed and
your body weight is equally distributed.

2) Choose the right pillow

It is important to choose a pillow that is not too high or not
too low to avoid straining the muscles at our neck. A good
pillow should support your head without any undue pressure.
Ideally, the pillow should elevate your head about not more than
15 mm higher than your body for maximum comfort.

3) Choose the right quilt

A thick and heavy quilt will weigh your body down and the
pressure will prevent your body from going into relaxed mode.
Choose one that is lighter, but provides enough warmth for a
peaceful sleep.

4) Wear the right clothes for sleeping

Clothes that are lightweight and airy will give you the most
comfort. Avoid wearing anything that is tight as it will affect
your blood circulation when you sleep.

5) Try to maintain a regular sleeping pattern

Staying late one night, and trying to sleep early the next day
will confuse your body. According to our biological clock, the
best time to sleep is about 10 - 11 pm, while a good time to
wake up is about 5 - 6 am. It is also said that catching up on
"beauty" sleep is most effective from 10 pm to 2 am, so if you
do not wish to have dark eye circles, sleep early!

6) Give yourself a soothing massage

A head massage can improve the blood circulation in your scalp
and help you relax after a long day. A face massage can help to
improve the metabolism and regeneration of new cells. A tummy
massage can aid in digestion.

7) Keep your bedroom ventilated and clean

Improve the air circulation of your room. Open the windows to
ventilate the place. Make sure your room is free of clutter.

8) Try to establish a daily pre-sleeping ritual

You can probably take a long shower, have a cup of warm milk or
honey, listen to some soft music or read a book. As you keep to
this ritual daily, you are sending a message to your body
everyday that its time to sleep!

9) Avoid drinking beverages with caffeine, like coffee, tea or
coke a few hours before you sleep. Avoid alcohol as well as it
dehydrates your body.

10) Soak your feet in warm water for 15 minutes to improve the
blood circulation. This can be very effective especially if you
have a long day standing at work!

11) Try to have your last meal of the day 2 hours before you
sleep so that there is time for it to be digested.

12) Avoid watching TV programs that will make you excited just
before sleeping. Also, try not to chat or laugh too much late
into the night as these extreme emotions will most likely keep
you awake instead.
A.T.