How Can I Promote a Restful Sleep?

Getting a good night's sleep is something we need to keep ourselves revitalized when we wake up the next day. Sleep is a very important process of our body as it promotes cell growth and renewal, immune system maintenance, and proper functioning of other bodily processes. We sometimes compromise a well-rested sleep as long as we can shut our eyes at night. Being able to sleep 6 to 8 hours a day is not enough. Your sleep quality also matters as it can greatly affect how your body performs in the morning. We'll explore some effective ways of promoting a restful sleep in order to help you feel livelier in the morning.

Maintain a Sleep Schedule

Maintaining a consistent sleep schedule can help keep a balanced sleep-wake cycle for your body. This is important in keeping your internal body processes in sync and properly tuned. Thus, if you develop a habit of sleeping on a particular time at night and wake up on a consistent schedule the next morning, you'll realize that you sleep more soundly at night and you don't feel grumpy and tired anymore when you wake up. Also, don't be tempted to wake up late during weekends so that you don't disrupt the sleep-wake cycle you are developing.

Find Ways to Relax Before Bedtime

Being relaxed and comfortable before going to sleep can give you a good quality shut-eye for the rest of the night. Aside from cutting down on snacks or meals a few hours before bedtime, you should also avoid playing video games or going through your smartphone before hitting the bed. Drinking milk before going to sleep has been one of the most effective natural practices for sleeping soundly. However, aside from milk, CBD from cannabis or hemp plant has long been used by ethnic tribes around the world for relaxation and sleep improvement. According to various health and alternative medicine experts at www.wtphemp.com, CBD oil has a calming and relaxing effect on our body, which can help people who have trouble sleeping. CBD also promotes the optimal production of our sleep hormone - melatonin. Not only that, CBD also helps relieve the underlying causes of prolonged wakefulness such as pain, anxiety and stress.

Regulate Your Daytime Naps

Daytime naps are also natural ways for our body to get some rest and get recharged. However, there should be a limit as to how long you can take a nap during the day. Prolonged naps can put your sleep-wake cycle off by affecting nighttime sleep. Taking a nap for more than 30 minutes or taking it late in the day can adversely affect your sleep schedule. To avoid sleeping very late at night limit your naps within 30 minutes. However, if you work night shifts, you will need to take longer naps or sleep at the later part of the day to compensate for the lack of sleep.

Avoid Smoking and Alcohol

Not only are these vices going to negatively affect your health, they can also significantly interfere with your sleep. The stimulative effect of nicotine can adversely affect your sleep patterns and will cause you to stay awake longer. While alcohol may help you to loosen up and relax, which can initially assist you in sleeping, once these effects wear off while you are asleep, you'll feel uncomfortable and be forced to wake up. Getting back to sleep in this condition can be difficult, which can lead to sleep deprivation or insomnia. So cut these vices as early as now, and you'll thank yourself in the future for doing so.

There can be a lot of natural ways for you to attain a restful sleep. Another good thing about them is that they are easy to obtain or practice. Remember that it's not just the number of sleep hours that counts, the quality of your sleep also matters. Having a comfortable and uninterrupted sleep can help you wake up and feel great in the morning. So start developing your healthy sleep habits now and you'll feel the rewards in no time.

3 min read

Help! My Friend Is a No Show

Email armchairpsychologist@swaaymedia.com to get the advice you need!

Help! My Friend Is a No Show

Dear Armchair Psychologist,

I have a friend who doesn't reply to my messages about meeting for dinner, etc. Although, last week I ran into her at a local restaurant of mine, it has always been awkward to be friends with her. Should I continue our friendship or discontinue it? We've been friends for a total four years and nothing has changed. I don't feel as comfortable with her as my other close friends, and I don't think I'll ever be able to reach that comfort zone in pure friendship.


Dear Sadsies,

I am sorry to hear you've been neglected by your friend. You may already have the answer to your question, since you're evaluating the non-existing bond between yourself and your friend. However, I'll gladly affirm to you that a friendship that isn't reciprocated is not a good friendship.

I have had a similar situation with a friend whom I'd grown up with but who was also consistently a very negative person, a true Debby Downer. One day, I just had enough of her criticism and vitriol. I stopped making excuses for her and dumped her. It was a great decision and I haven't looked back. With that in mind, it could be possible that something has changed in your friend's life, but it's insignificant if she isn't responding to you. It's time to dump her and spend your energy where it's appreciated. Don't dwell on this friend. History is not enough to create a lasting bond, it only means just that—you and your friend have history—so let her be history!

- The Armchair Psychologist

Need more armchair psychologist in your life? Check out the last installment or emailarmchairpsychologist@swaaymedia.com to get some advice of your own!