Don’t laugh – it’s actually been proven that sleep can induce wisdom. Sleep can help refine knowledge and insights by reorganizing your memory, helping you to stay sharp, think quickly and process information more quickly. Even if you lose an hour and a half’s sleep at night, your alertness can drop by a third.

This article is based on a study conducted in the United States on the value of good sleep and the negative effects of insufficient sleep.

Everyone needs different amounts of sleep. 8 hours is the average standard, but it’s not necessarily the best number for you. Can you remember the last time you slept like a baby? It may be hard to remember. We often simply aren’t getting enough sleep. When the weekend comes, we tell ourselves that we’ll get more sleep to make up for it. But did you know that sleeping to make up for the lack of sleep can also be detrimental to our health?

The solution is to create what we call good sleep habits. These habits will allow you to sleep more soundly at night, regardless of your age, stress levels and health problems.

8 ways to get a better night’s sleep

1. Go to bed and wake up at the same time every day of the week, including during holidays. Don’t work late on Saturday nights if it means you’ll be sleeping until noon on Sundays. Stick to the same bedtime and your body and energy levels will get used to it.
2. Spend at least 30 minutes before bedtime letting your body wind down. Avoid stimulating activities such as working, cleaning, or looking at a screen. Put away your worries and maybe do some gentle stretching.
3. Try writing down the things you need to do tomorrow in advance. Prioritize them realistically. Do it during the early evening so that your worries don’t overwhelm you. If they start to bother you while you’re trying to fall asleep, remind yourself that everything will be fine and that you need to be refreshed to accomplish these things tomorrow. Relax. Your body needs sleep and is ready to fall asleep.
4. Use your bedroom only for sleeping. Remove any appliances and electronics that disturb you, and keep your bedroom clean, cool, and dark.
5. Avoid caffeinated beverages after 2 p.m. and exercise at least three hours before bedtime. Also, be careful not to drink alcohol at dinnertime. Eating a heavy meal close to bedtime can also cause indigestion.
6. Try an herbal tea made with Valerian, a dark green perennial plant that helps to relax the nerves and promote sleep. Or try a cup of chamomile tea, and place a lavender sachet by your bedside to inhale while you fall asleep.
7. Take care of your skin so it can rejuvenate while you sleep. Some dietary supplements can help you sleep better, such as Melatonin.
8. Meditate by taking a deep breath in and out slowly, telling yourself, “I am going to sleep.”
9. The power of sleep has an impact on promoting health and longevity because many important things happen at the cellular level while you sleep. This can determine how much you eat, how much weight you put on, your ability to resist disease, your ability to cope with stress, and the regeneration of your skin cells.

“I don’t know why I always sleep so well after I’ve been to Munique Club Spa. I don’t sleep as deeply normally.” – A review from one of our regular clients who often escapes the chaos of work to relax at Munique Club Spa.

References from “The Water Secret” by Dr. Howard Murad MD, a dermatologist.

Check out Munique Club on Facebook: MUNIQUE CLUB / IG: MUNIQUE CLUB / Whatsapp: +66 062-823-9266 / Website: muniqueclubspa.com