Senses and Sleep: How To Engage Your 5 Senses For Great Sleep
According to a survey conducted by Royal Philips, almost half of Singaporeans are dissatisfied with their sleep and some even feel disempowered when it comes to trying to get enough quality sleep, where 34% reported that getting adequate sleep is beyond their control.
Featuring Weavve’s Lyocell Duvet
We are here to assure you that having healthy sleep hygiene and bedtime routines is definitely within the realms of your control! Oftentimes, people may take the quick fix approach to solving sleep problems such as sleeping pills or supplements like melatonin. Even though melatonin has been deemed safe for long-term consumption for up to 2 years for some adults, it may lead to certain side effects such as headache, short-term feelings of depression, irritability or daytime drowsiness. Hence, we will be focusing on ways to increase sleep quality in a natural and healthy manner - through your 5 senses.
Your eyes help make sense of the environment you are in, including when it is time to wake up or go to sleep. “Blue light” suppresses melatonin levels in the body and boosts cortisol - which keeps you awake and alert. This type of light is most commonly emitted from computer screens and mobile devices. Thus, we recommend limiting screen time at least 1 hour before bed. You could opt for alternative wind down activities such as reading a book or practicing meditation to help ease yourself into a calming mood.
Even small amounts of light can keep an insomniac awake. Hence, another short-term solution that you could do easily would be to invest in blackout curtains or use a quality eye mask when going to sleep to block out external light for a more restful night.
For a more drastic change, consider painting and decorating your bedroom with relaxing colours. New research done by the University of Sussex claims that dark blue is the world’s most relaxing colour. It is most often associated with a feeling of calm. Other calming colours include, green, grey and white.
Contrary to popular belief, it is not sound itself that rouses you awake, but instead the sudden changes in your sound environment. Everyone has different thresholds for the amount of sound they can sleep through, ranging from needing complete silence to constant white noise.
If you fall into the latter category, consider trying out a white noise machine to help drown out your late-night incessant thoughts. Alternatively, you could listen to music between 50-60 beats per minute (bpm), which is similar to the average resting heart rate of adults. Lucky for you, we have curated a Spotify playlist, Sleep Weavve Us, specifically to help drift you off into dreamland.
However, if you are more sensitive to sounds, a quality pair of earplugs or noise cancelling headphones may help you doze off easier.
Another complementary alternative to drugs such as sedative-hypnotics and antidepressants that have been widely-used in clinical interventions for sleep disorders, is aromatherapy.
Aromatherapy can be dated back to early Egyptian, Chinese and Roman societies with the purpose of holistic healing and general health improvement. Also known as essential oil therapy, it refers to a range of traditional, alternative or complementary therapies that use essential oils and other aromatic plant compounds. Not only is this a non-invasive treatment, studies have shown that sleep quality after aromatherapy was significantly high, as well as lowered stress, pain, anxiety, fatigue and even depression. Some sleep-inducing scents include Lavender, Clary Sage, Rose and Chamomile. Try to avoid “wakeful” scents such as citrus or peppermint.
On the other hand, you can also experiment with finding a fabric softener you love and wash your sheets with it. However, this may be a little tricky as fabric softeners tend to compromise the quality of your sheets over time. Hence, it is important to check the care guide of your sheets before deciding to wash them with a softener. Click here for more information on how to care for your Weavve sheets.
Do you remember the legarthy that came after having a heavy, hearty meal? Everyone’s been there. Hence, it should come to no surprise that your diet not only influences your quality of life but also sleep, too.
According to a study by the Journal of Clinical Sleep Medicine, consuming food with higher fiber contents led to more time spent in deep sleep. Whereas, more saturated fat and higher sugar intake was associated with a higher chance of experiencing interrupted sleep. Another study by the National Health and Nutrition Examination Survey (NHANES) assessed 12 000 participants, which concluded that those with the highest fiber intake had the best sleeping habits. Some delicious foods with high fiber that you can easily stock up include pears, avocado, broccoli, oats and even popcorn!
If we were to just narrow down to eating habits before bed, it can get a little confusing. Fret not, as we are here to break it down for you.
Photo Credits: Very Well Health
As a general rule of thumb, nutritionists recommend waiting about 3 hours between your last meal and bedtime. This will allow digestion to occur and prevent problems such as heartburn at night and even insomnia. This is especially essential for people who suffer from stomach diseases such as GERD.
However, you may also opt to drink a warm cup of chamomile tea or milk before bed to induce relaxation and release of melatonin.
Also refrain from having caffeine after lunchtime as it takes around 4 to 6 hours for its effects to wear off.
Last but not least, utilising the power of touch can increase your sleep quality, just like swaddling calms and comforts a baby. Our sense of touch could be categorised into 2 factors - our surrounding temperature and the textures we feel.
Generally, people tend to sleep better when they feel cool and comfortable. Since we are living in a tropical climate, the temperature for sleeping well could go up to 28 degrees Celsius, but this varies from person to person. This could be easily simulated through turning on the air conditioner or having a thin and lightweight duvet. Click here to find out more about how to choose the best duvet for yourself.
Acupuncture and deep pressure stimulation have also been proven to be effective in creating a sense of calm and can help soothe us to sleep. This is because they activate a subset of specialised affective sensory nerves in your Autonomic Nervous System (ANS) and are processed in areas of the brain involved with the affective parasympathetic nervous system, rather than the discriminatory sympathetic nervous system. This could be simulated through the use of a weighted blanket.
Featuring Weavve’s Weighted Blanket
A bonus would be having comfortable bedding and bed sheets to slip into when you go to bed. This will add on to the overall comfortability of your sleeping environment. However, this is largely dependent on personal preferences - crisp, or smooth and silky. Here at Weavve, we have options for both types of sleepers.
Discover Weavve Bed Linen and Bedding Collection
TENCEL™ Lyocell sheets
Each Weavve Lyocell bedding starts with the best Lyocell fibers (100% Lenzing TENCEL™) that are spun into the finest 80s yarn count threads. These fine single ply threads are then woven into 400 thread count fabric, giving you stronger, smoother and lighter sheets.
Our TENCEL™ fibre lyocell bed sheets sets are made from the finest 100% TENCEL™ branded Lyocell fibres. TENCEL™ branded lyocell is an eco-friendly fibre, well known for it’s naturally silky smooth and cooling hand feel, as well as its highly breathable and temperature regulating properties.
Cotton Sateen sheets
The Weavve Cotton sheet starts with extra-long staple cotton fibers. Fewer extra-long staple fibers are required to spin the same length of yarn. As Weavve’s threads are finer (100 yarn count), we’re able to squeeze more together, resulting in a high thread count. We’re also using single ply threads, giving you stronger, smoother and lighter sheets.
Discover Weavve’s Lyocell Duvet, made from 100% Lenzing TENCEL™ inner filling and outer fabric (yes, pure 100%!), making it possibly the first full TENCEL™ Lyocell duvet / duvet insert in Singapore.
Whether you want a cooling blanket for hot summer nights or be kept warm on rainy days, this duvet will meet them all.
Sleep cooler, fresher and deeper with our 100% TENCEL™ duvet. Both the duvet exterior and filling are made with 100% TENCEL™ Lyocell fibres (absolutely no blend!), letting you sleep cool & dry on hot nights, and warm & snug on cold nights or under air conditioning.
When constructing our weighted blanket, we made sure to consider all aspects from filling, to covering and design, to give you the optimal comfort and best sleep experience.
A common misconception about our weighted blankets is that it is hot. While the blankets are heavier than regular quilts, this does not mean the blankets are too hot. In fact, you can enjoy a weighted blanket even when sleeping in a non air-conditioned room and still be comfortable. Still apprehensive? Read our Ultimate Guide to Weighted Blankets to delve deeper into how it works and why you should get one.
Achieving great sleep should not be as difficult as it is made out to be. So go ahead and try out the different techniques we’ve listed above to find out what works best for you.