Sleep

It's a dilemma, I know. When my daughter was a preschooler, she said sleep was a waste of time, she would rather play. I'm sure many teenagers and even adults would agree with that too. So many things you want to do, so little time, right?

However, frequent sleep deprivation has negative effects on our mind and body. Our mood, concentration, memory, decision-making skills decline, impacting daily functioning and relationships. Physically, our body becomes susceptible to inflammation, and increased risk of developing heart disease, high blood pressure, stroke and type 2 diabetes. With all these negative effects, it is crucial that we ensure the right conditions for good sleep.

Have you ever felt exhausted, yet still not able to fall asleep after lying in bed for what seemed like hours? That's because sleep is not as straightforward as being tired. A busy mind, body tension and some lifestyle habits may get in the way of sleep. 

Here are the top 3 tips for better sleep:

1. put away electronic devices at least one hour before bedtime, as such digital activities tend to stimulate the mind and interfere with our body's production of melatonin, a sleep-inducing hormone. 
2. have a wind-down routine leading to bedtime. For example, slow down your pace, have a warm drink, listen to some light music or do a progressive muscle relaxation practice
3. no heavy meals near bedtime; the body would not be able to slow down and rest if there is still digestive work to be done. If you feel hungry near bedtime, have a glass of milk or hot chocolate. 

Sleep hygiene refers to habits that may affect the quality of our sleep. There are several more recommendations for good sleep hygiene, check them out here.