Health & Wellness

Subcategories

• 

  Sleep Well

  Getting better sleep is essential for overall health and well-being.

  Here are some natural and practical ways to improve sleep quality:

  1. Establish a Consistent Sleep Routine

  • Go to bed and wake up at the same time every day, even on weekends.
  • Follow a relaxing bedtime routine (e.g., reading, deep breathing, light stretching).

  2. Optimize Your Sleep Environment

  • Keep your bedroom cool (18–22°C), dark, and quiet.
  • Use blackout curtains and a comfortable mattress and pillows.
  • Reduce noise with earplugs or a white noise machine.

  3. Limit Stimulants & Heavy Meals Before Bed

  • Avoid caffeine (coffee, tea, chocolate) at least 6 hours before bedtime.
  • Reduce alcohol and nicotine consumption, as they disrupt sleep cycles.
  • Avoid heavy meals or spicy foods at least 2–3 hours before bed.

  4. Use Natural Sleep Aids

  • Herbal Teas: Chamomile, valerian root, and lavender tea can promote relaxation.
  • Magnesium: Helps calm the nervous system and improve sleep quality.
  • Essential Oils: Lavender, sandalwood, and cedarwood can be diffused for relaxation.

  5. Reduce Blue Light Exposure Before Bed

  • Limit screen time (phones, tablets, TVs) at least 1 hour before sleep.
  • Use blue light filters or wear blue light-blocking glasses.

  6. Get Regular Physical Activity

  • Exercise regularly but avoid vigorous activity right before bedtime.
  • Stretching or yoga before bed can promote relaxation.

  7. Manage Stress & Anxiety

  • Practice deep breathing, meditation, or journaling.
  • Try progressive muscle relaxation to calm the body.