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Manila Bulletin devider Lifestyle devider Health and Wellness devider How to sleep better at night

How to sleep better at night

Here are the best ways to improve your quality of sleep

Published Oct 24, 2023 01:04 pm

At A Glance

  • Nothing makes you feel better than when you get into a hotel bed, and the sheets feel so good. Why shouldn't you wake up like that every day? Spend money on your mattress and bedding because these things make a difference on your sleep and, ultimately, your happiness. — Bobby Berk

As we go through the daily grind of life, we can’t help but sometimes overlook an essential aspect of our life—the quality of our sleep.

According to a survey carried out last year by Sleep Cycle, a sleep-tracking application, Filipino adults get about six hours and 30 minutes of sleep daily. It’s below the often recommended amount of seven to nine hours of sleep by health experts. We can trace back our sleep qualities being affected by various factors such as our sleeping environment, stress affecting our thoughts at night, or even the mattress we sleep on. Here are a few tips on improving your sleep quality.

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DESTRESS THROUGH THE MATTRESS Tempur mattresses make use of advanced mattress materials to ensure users the best sleeping experience

Create a comfortable sleeping environment.

To get a good night’s rest, be sure to stay away from visual stimulants for at least one hour before going to bed. These include looking at bright screens such as your phone, TV, or computer. It’s best to place these devices away from your bed so that you can transform your bedroom into your sanctuary for rest. Blackout curtains to keep outdoor lights hidden away and white noise machines to drown out any distracting noises can also aid in creating an ideal sleep environment.

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SLEEP ON SCHEDULE Maintaining a regular sleep schedule keeps the body healthy as it uses the consistent downtime to recharge your energy

Follow a consistent sleep schedule.

Your body’s internal clock thrives on consistency. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm and can improve the quality of your sleep over time. If you have to stay up late, try to keep it at least two hours within your usual sleep schedule so that your body clock doesn’t drastically change.

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SERENITY NOW Clear your mind through meditation to help relax your body and prepare it for slumber

Channel some inner peace.

Often our minds can be plagued with all sorts of thoughts before heading to bed. How often have you found yourself tossing and turning in bed thinking about the work you haven’t finished yet? To avoid this, try meditating and clearing your head space before going to sleep. Taking in deep breaths and thinking of happy thoughts can help calm your mind and ready it for rest.

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COMFORT IS KEY Keep distractions away from your bedroom to ensure zero interruptions overnight

Improve your mattress.

Sometimes all you need is to find a bed that best suits your needs at night. Take for instance Tempur’s new mattress lines, the Tempur Pro and Tempur Pro Plus SmartCool. These mattresses utilize the most advanced mattress materials to date. It relieves 20 percent more pressure, absorbs more motion, and adapts to the users’ needs. Just imagine a tailor-fit experience made to relax anybody’s shape, weight, and warmth to provide the best comfort imaginable. Tempur Pro Plus SmartCool mattresses also have the ability to absorb excess body heat so that users can sleep cooly and comfortably with no interruption.

Another added bonus from Tempur mattresses is its efforts to be environmentally conscious. “Our commitment to comfort and innovation is equally matched by our dedication to environmental responsibility,” says Tempur International managing director Jason Nicholas. “The new Tempur Pro mattresses proudly carry the ‘Made in Green by Oeko-Tex’ label, making Tempur one of the first globally and the first mattress and pillow brand in the Philippines to achieve this highly ambitious certification.”

The Tempur Pro Plus SmartCool mattresses are available in medium, medium firm, and firm feels. It comes in two heights, with Pro at 21cm and Pro Plus at 25cm SmartCool. Every mattress has a 10-year guarantee. Shop.ph.tempur.com

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