Saliya Amarathunga, Head of Wellness at the Santani Wellness resort and Spa, shares his insights
Quality sleep significantly contributes to one’s well-being. Apart from providing rest for the mind and body, sleep also assists in the healing and rebuilding process. Even though 6-8 hrs of sleep is recommended by doctors, it would vary based on the individual according to the quality of sleep. Ideally your sleep should synchronize with the movements of the sun; for example, an 8 hrs sleep can be from 09.00 pm till 5.00 am (not from 2.00 am to 10.00 am).
Given below are a few tips for restful sleep:
- A light dinner, 3 hrs prior to sleep (meals that easy to digest would help to improve your sleep quality; certain food even affects your emotions: spicy food, meat, junk food, etc.)
- Avoid caffeine, after 6.00 pm.
- Chamomile or mint tea, prior to bed would enhance the sleep
- Willfully let go of the burden of any disturbing thoughts as you change into your sleep attire and remove jewellery. Give gratitude for all that you are blessed with. This would definitely help improve your sleep.
- Please avoid using electronic devices like phones, tablets, laptops etc. at least 3 hrs prior to sleep.
- Adjust the room temperature and the light levels in the room where possible for optimum effect (Ideally no light at all).
- Consuming less liquid after 6.00 pm also would help you to have an undisturbed sleep.
- A warm bath prior to bedtime will improve the blood circulation which in turn will help you relax better into sleep.
- If you practice praying, chanting or japa, repetition of a verse or mental counting, these will also be helpful to slow down. Breath awareness (on inhalation and exhalation) is also recommended. When random thoughts arise as it is usual, witness how these streams of thoughts pass without your mind’s entanglement. Simply let go.
- Try to stick to a regular bed time.
- Keep your mobile phone out of your bedroom. Use an alarm instead of using your phone’s alarm.