How to have a good night's sleep

Who doesn’t consider a rejuvenating sleep a dream come true? To cap off a very stressful day, you want to sleep in order to relax and rejuvenate your energy for the next morning. But how can you do that when stress becomes one of the challenges keeping you up at night?

Add to this stressful experience to an uncomfortable sleeping environment and body pains everywhere. The result? You wake up the next day feeling tired and haunted by concerns such as how to avoid body pains and have a good night’s sleep.

Banish your stress and reduce life’s hassles with these 10 effective tips for a dreamy and soothing sleep, as provided by Uratex, The Sleep Specialist.


1) Switch to herbal tea: No coffee and alcohol before bedtime
Drinking herbal tea and herbal coffee substitutes before bedtime is one of the best ways to manage stress for a good night’s sleep. While we know that the drinking highly caffeinated beverages like coffee and soda can keep you up at night, did you know about the same adverse effects of alcohol intake on sleep? It’s common knowledge that alcohol can make you feel tipsy and sleepy. However, a scientific study at the University of Melbourne has found that drinking alcohol in the evening can lead to poor quality sleep because of the way it disrupts brain activity. For a stress-free sleep, you’re better off drinking teas such as jasmine, mint, and chamomile.


2) Play with room lighting
Artificial light mimics daylight and can cause your brain to be on “awake” mode. Knowing how you can reduce stress at bedtime significantly relates to how you align your sleeping rhythm to light. Ideally, turning off all the light is the best way on how to sleep better. Some people, however, may have an emotional or psychological reaction to a pitch-black room. Play with the amount of reduced lighting that’s best for you. Dim the lights during bedtime or consider using an eye mask so you don’t have to turn off all the light in the room.


3) Have a sleep-friendly dinner
Eating nutritious foods for dinner is one of the most effective sleeping tips. Quinoa is know as one of the best food to induce sleep and has beneficial effects on metabolic health. Apart from containing magnesium and tryptophan, a healthy ingredient that has sedative effects, quinoa is also a complex carb that is abundant with high-quality protein. It cooks the quickest among many grains, making it ideal for those nights when you want something fast, healthy, and stress-free.


4) Improve intra-body communication with the Orthocare Biorytmic
Tired of having all those stressful and sleepless nights? Then consider upgrading your bed with revolutionary mattresses. One premium choice for you is the new Orthocare Biorytmic from Uratex Philippines with its smart design and components that dramatically reduces stress and fatigue experienced from poor body support during sleep. It provides an exceptionally firm support with the Orthofirm® technology by promoting good spinal alignment. The Orthocare Biorytmic is considered to be one of the most innovative orthopedic mattresses available in the market today. To add to its orthopedic benefits, it is also infused with rejuvenating minerals that improve balance and regulate the body’s biorhythm to help you feel re-energized in the  morning.

5) Exercise to let the steam off
Nothing beats a stressful day like a good exercise. Brisk walking, jogging, biking, yoga, swimming, or weightlifting—name it, exercising is one of the best tips for relieving stress. Exercising for a couple of minutes can help you blow off steam and release happy hormones in your body. However, don’t overdo it. Intense workouts are best done early in the day. For a relaxing sleep, it’s ideal to do light exercises at least 2 hours before bedtime. This way, your body temperature can easily return to the normal level conducive to sleep.


6) Have a paradigm shift
Frustrated on how to manage daily stress for a good night’s sleep? Try this amazing tip: thought management. Also called paradigm shift, though management is about controlling your mind so you can have a deep slumber. One trick to achieve a calmer and more positive mental state at bedtime is to say affirmations such as “I choose to have a relaxing sleep” or “I am letting go of my stress.” Verbalizing your stress can reduce its effect and pave the way for a rejuvenating sleep.


7) Try breathing with your left nostril

Try this amazing breathing exercise on how to reduce stress for sleeping. While blocking your right nostril with your thumb, slowly breathe through your left nostril. The key is to have long, slow, and deep breathes with your left nostril only. It’s a yoga technique that can have a relaxing and soothing effect on your body and mind. Do it 26 times while lying on your bed to prepare your body to sleep.


8) Have a relaxing bath with organic products
A warm, relaxing bath before bedtime can make you feel refreshed and ready for dreamland. Using Epsom salt during bath time is one of the most effective tips for a stress-free sleep. You can also use organic soaps infused with Epsom salt and essential oils like lavender. The magnesium of the Epsom salt and the aroma of the natural oils can alleviate stress and lift your spirits.


9) Listen to soothing music
Music is a therapeutic medium that can help you get a stress-free sleep. Listen to soothing much like Pachelbel’s Canon in D or anything that can relax you. Avoid emotionally charged songs because they wake your senses or evoke negative feelings. It’s best to stick to instrumental songs or sounds of nature. Focus on the melody and the rhythm to open your body to relaxing energy.
10) Seek the support of loved one

Family and friends are effective buffers against stress. If you live with your family, partner or friend, it can be helpful if you share with them some of things that are causing your stress. They likely can offer an advice to rationally approach your stress. In many cases, simply talking to your loved ones is an effective de-stressor in itself. Ending the day with love and knowing that the people dear to you are there to support you can unload the stress that keeps you from having a good sleep.