3 weeks ago
7
WHEN PEOPLE talk about sleeping like a baby, they usually mean that they slept deeply and soundly. Sleep is such an integrated part of our lives, yet we tend to not give it much thought.
To improve sleep, prioritise your exposure to bright light, particularly sunlight, within the first hour of waking up. This helps regulate your body’s natural sleep-wake cycle (circadian rhythm) by signalling your brain to suppress melatonin production in the morning and promoting it later in the day as it gets darker.
Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre in Old Harbour, St Catherine, said as soon as you wake up, expose yourself to natural sunlight.
“This can be achieved by opening your curtains or blinds, stepping outside, or even just sitting near a window. Aim for five to 10 minutes on a sunny day and 15-20 minutes on a cloudy day,” Dr Thomas said.
Sleep problems challenge overall well-being. Magnesium has been promoted to benefit sleep, although the clinical evidences varied based on the magnesium source used. Magnesium L-threonate (MgT) is a promising intervention due to its brain bioavailability and effects on cognition, memory and mood.
“To improve sleep with magnesium L-threonate, it’s generally recommended to take it in the evening, about 30 to 60 minutes before bed. This timing allows the supplement to potentially promote relaxation and support a restful night’s sleep. Dosage can vary, but many studies use around 1,000-2,000mg per day, depending on individual needs,” Dr Thomas said.
To improve sleep, especially for those with occasional sleep disturbances, melatonin supplements can be helpful. “Start with a low dose, for example, 0.5-1mg, about 30 minutes before bedtime, and if needed, gradually increase the dosage, but generally not exceeding 5mg. It is also crucial to establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure a dark, quiet, and cool sleep environment,” he said.
To improve sleep, create a relaxing bedtime routine, minimise caffeine intake, especially in the afternoon and evening, and ensure a comfortable sleep environment. Avoid screens before bed, practise relaxation techniques like deep breathing, and consider a warm bath or light reading.
To help you sleep like a baby, consider incorporating herbal teas into your bedtime routine. “Chamomile, lavender, and valerian root teas are known for their calming and sleep-inducing properties. These teas can help quiet your mind, relax your body, and potentially reduce the time it takes to fall asleep,” Dr Thomas said.
A cool shower before bed can help you fall asleep faster by lowering your body temperature, which is a natural part of the sleep process. While some sources recommend lukewarm showers, others suggest even cooler temperatures can be beneficial.
“Our body temperature naturally decreases as you prepare for sleep. A cool shower can mimic this natural drop, signalling to your body that it’s time to rest.
“Cooling down can be a relaxing experience, helping to ease tension and prepare your body for sleep. By helping you fall asleep faster and potentially improving sleep depth, a cool shower can lead to more restful sleep,” Dr Thomas said.
Additionally, to sleep like a baby, especially for naps, create a consistent and calming routine, ensuring a dark, quiet, and comfortable environment. Keep naps short (20-30 minutes) and aim for early afternoon to avoid disrupting night-time sleep.
English (US) ·