Tips for Better Sleep

"Only 27% of people in Singapore get enough sleep"

- YouGov Omnibus, March 2022

Singapore is among the countries with high levels of sleep deprivation. This can affect physical, mental, and emotional health. This year's World Sleep Day theme, "Sleep is Essential for Health," holds particular significance to us.

This article emphasizes the importance of quality sleep and discusses its signs, the negative effects of sleep deprivation, and ways to improve sleep quality via all-natural aromatherapy. We also discuss how to wake up refreshed and rejuvenated.

The importance of quality sleep:

Physical restoration

Sleep is a restorative process that helps our bodies recover from daily stress and strain. Sleep repairs damaged tissues and produce essential hormones that promote growth and development.

Mental restoration

Sleep is also crucial for our mental well-being. During sleep, our brains process information and consolidate memories, helping us retain information and learn new skills.

Emotional regulation

Quality sleep is also crucial for emotional regulation, helping us manage stress and maintain a positive mood.

Signs of quality sleep:

Falling asleep easily

If you fall asleep within 15-20 minutes of getting into bed, it's a sign that your body is ready for sleep and your sleep-wake cycle is in sync.

Dreaming

Feeling refreshed

You feel rested, restored, and energized upon waking up.

No disruptions

If you're not waking up due to loud noises or other disruptions, it's a sign that your sleep environment is conducive to deep sleep.

Sleeping through the night

You typically sleep straight through the night, waking up only once per night.

What happens when you don't get enough quality sleep?

Impaired cognitive function

Poor sleep quality can impair cognitive function, leading to difficulty concentrating, poor memory, and decreased productivity.

Increased risk of accidents

Poor sleep quality can impair reaction time and judgment, increasing the risk of accidents and injuries.

Increased risk of chronic diseases

Poor sleep quality has been linked to an increased risk of chronic diseases such as diabetes, heart disease, and obesity.

Impaired immune function

Poor sleep quality can impair immune function, making us more susceptible to infections and illnesses.

How to improve sleep quality?

Stick to a sleep schedule

Go to bed and wake up at the same time each day, even on weekends.

Create a sleep-conducive environment

Make sure your bedroom is dark, quiet, and at a comfortable temperature.

Limit caffeine and alcohol

Caffeine and alcohol can interfere with sleep quality, so limiting your intake is best.

Herbal tea

Teas such as chamomile, passionflower, and valerian have a sedative effect, which will help you sleep better.

Bananas

Bananas are a rich source of potassium, magnesium, and tryptophan, all of which can help promote relaxation and better sleep.

Essential oils

Essential oils are highly concentrated plant extracts that have been used for centuries to treat a wide range of health conditions. They are often used in aromatherapy, which involves inhaling the scent of the oil to promote relaxation and calmness.

How Essential Oils can help?

Pleasant scent

Scent can significantly impact our emotions and well-being, with 75% of daily emotions being due to smell. Scents can stimulate the limbic system, triggering emotional and psychological responses like relaxation or mental clarity. Certain scents can also have direct physiological effects, reducing stress hormones and increasing feel-good neurotransmitters. Studies indicate that pleasant scents can improve mood by 40%.

Therapeutic Benefits

A range of essential oils have been found to have various degrees of anxiolytic effects and are believed to help sleep directly with properties that have sedative effect, promote daytime awareness and lowering blood pressure. Aromatherapy applications include massage, topical applications, and inhalation.

Here are some essential oils that can help promote better sleep:

In celebration of World Sleep Day this year, we have launched the Sleep Essential Oil Collection which consists of 3 pure essential oil blends made with the above-mentioned ingredients and more. We have created them with the idea of bringing you the best formulations with a few options of different scent profiles that can all serve as a great way to naturally promote better sleep and help you wake up feeling more refreshed.