How to Improve Your Sleep by Spa Guru Karina Stewart

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How to Improve Your Sleep by Spa Guru Karina Stewart -- Living in an urban area has its own set of challenges. Noise coming from the surroundings, timing and body condition among many others, can be your primary considerations in getting better sleeps during the night. Let us take a look at Dr. Karina Stewart's ways to improve sleep. By the way, Dr. Stewart has:
..twenty-two years of experience in the study and practice of diverse Asian healing and spiritual traditions. Her academic background includes a Master’s degree in Traditional Chinese Medicine from Yo San University in California, with internships in Japan and China. (Source

Without further ado, here are some of the items listed by Dr. Stewart:
  1. Sleep Surroundings - put real efforts in preparing yourself with the right environment for your sleeping time. Develop a "sleep hygiene", which means that before bedtime, prepare your bed the right way; It should be quiet, with comfortable temperature and light minimized.
  2. Right Nightcap - This includes giving an allowance of 2 hours between dinner and bedtime and avoiding caffeine and alcohol before sleeping. It is recommended to drink camomile or mulberry tea to balance blood sugar levels.
  3. Get fir for Bed - Get about 45 minutes of exercise, with the last 15 minutes focused on deep breathing and stretching.
  4. Short Exercise to Calm Down Oneself - Perform the magic yoga exercise that will automatically calm yourself down. Sit on your bed, lean forward over your legs then try to touch your ankles. Try to remain this position for at least five (5) minutes.
  5. Switch Off - try to turn any gadgets or appliances nearby, off, specially those that may disrupt your sleep cycle like light pulsations coming from monitor screens and the like. These can activate your cerebral cortex, the thinking part of the brain, which will put you even more harder to sleep.
  6. Easy Transition - if you wake up in the night, do not stress yourself about any task that you may have to perform during the day ahead. Try to relax or have a cup of herbal tea to calm self.
There you go for the six (6) items that you can try to observe in order to improve sleep. For a personal touch, you may want to play classical music while trying to sleep. As per personal experience, it relaxes the mind and body, thereby better chances to sleep well. And yes, knowing which sleeping position is best for you can also be a big factor.
tips-on-how-to-improve-sleep
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How about you, do you have any tips or ways on how to improve sleep during night time? What are they?

17 comments:

  1. I love the illustration! Very helpful tips! It's my first time reading about "sleep hygiene" cool! ヅ

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  2. sleeping should be luxuries as this is the time you sleep for energy. sadly, some just neglect this important time. good thing sleeping products are now available

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  3. I never had a problem with sleep.. in fact I can sleep very long :) but my sisters have a hard time sleeping and being asleep for a long period of time.. I'll share this article to them :)

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  4. I badly need a good sleep at daytime. Working in graveyard shift really affects my sleeping schedule. Oftentimes, I hardly complete 8 hours of sleep at all.

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  5. I am having a hard time now in sleeping comfortably as I am approaching the last trimester of my pregnancy. I think having a comfy pillow beside and quiet cozy place is a must fr better sleep.

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  6. Those who complain on FB that they have a hard time sleeping should really turn their gadgets off!

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  7. I wil take note of number 2 and 6 this might help me get a better sleep.. Thank you for this information.

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  8. I'm having a harder time sleeping since I became pregnant mainly because I pee too many times. :P

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  9. Great post here. Very true, I also have the difficulty in sleeping now. This tips can help me. Thanks for sharing this with us.

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  10. wow! i hope i could apply all these things but i just got loads of things to do everyday... maybe someday

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  11. I've been having trouble sleeping because of the construction going on right outside my condo :( Even when I try to do a lot of relaxation stuff, the jackhammers are way too noisy still :(

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  12. I needed this inputs on sleeping as I tend to have difficulty sleeping at times.

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  13. Meditation and exercise helps in terms of good sleep. Great tips in here! Thanks!

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  14. i have a hard time sleeping probably because of the laptop. i need to turn it off during bedtime and no more coffee.

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  15. I don't have much problem with my sleeping habits. Its just that I really observed my biological clock, regular sleeping hour does the trick for me.

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  16. Wow... another great compilation and a prospect list to be added to me collections. LOL. I have problems in sleeping ones when I was working for night shifts. I did agree with the above and list and it did help me in my sleeping routine. :)

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  17. Great post! Any exercise you can suggest before sleeping?

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