SLEEP BETTER to THINK & FEEL BETTER

Sleep is essential to allow the human body to heal and repair itself and wake up recharged the next day.


According to a 2021 global sleep survey released by Phillips, worldwide, 70% of respondents reported experiencing one or more new sleep challenges due to changes brought on by COVID-19. One such novel challenge was waking up in the middle of the night, which 43% of respondents reportedly experienced.

In Singapore, people were only sleeping on average 6.6 hours per weeknight, while the recommended amount of nightly sleep is 7-9 hours. Not surprisingly, less than half of Singaporean respondents felt they received adequate sleep, and only 21% reported they felt well-rested most of the time.


 

*SOUND* SLEEP


Sound is a nutrient for our nervous system. During the day, we are often in a fight/flight mode (activating the sympathetic nervous system) and find it challenging to wind down and relax after work/in the evening. Sound and music bring us to places where words cannot. When we listen to a favourite piece of music, it can help to relax, uplift and, or inspire us.


"Using music can also decrease the time it takes to fall asleep. In a study of women with symptoms of insomnia, participants played a self-selected album when getting into bed for 10 consecutive nights. Before adding music to their evening routine it took participants from 27 to 69 minutes to fall asleep, after adding music it only took 6 to 13 minutes.” [1]


While we listen to the Alchemy Crystal Singing Bowls' sound waves, our body converts it to electrical impulses in our brain. The vibrations of the Alchemy Bowls gently activates our relax and digest mode (parasympathetic system), and tune our brain wave to a more relaxed brainwave state of Theta and Delta which promote rest and deep sleep.


 

PEACEFUL SLEEP


Sleep is the Best Meditation

- HH Dalai Lama


Make Peace

Carve out some personal space and time to end the day with peace and appreciation. It can be writing a list of things to do for the next day, penning your thoughts and feelings in a journal, meditation practice, looking up at the night sky, making prayers for the new day. Do it with an intention to have a closure to the day, and put your mind at ease and peace to sleep.


Accept Awakeness

Accept the state of awakeness when we take longer than usual to go to sleep. Getting up to read a book probably may be helpful. The more we accept, the more we allow ourselves to relax and drift to sleep.


Sleep is like a cat: It only comes to you if you ignore it

- Gillian Flynn


 

EASY SLEEP

Caffeine Cautious

If you must, try to switch to a less caffeine heavy drink like matcha and only consume caffeine in the morning right as you wake up. The half-life of caffeine is about 6 hours, meaning it can take up to 10 hours for your body to completely clear caffeine. Excessive consumption of caffeine has also proven to increase cortisol levels.

Exercise Enthusiast

Go for a light stroll or jog in the morning or evening sun. As we exercise, the body produces the feel-good chemicals that combat stress and anxiety. Daylight exposure also regulates our body's clock to establish good sleep-wake cycles.


Sugar Sensible

Limit the amount of sugar you consume during the day. Sugar deregulates the body's energy level and sleep cycles, which leaves you craving more sugar after a restless night. People with diets high in sugar tend to sleep less deeply.


Aromatherapy

Try lavender aromatherapy if you enjoy scent and are not sensitive to it. Use it in a diffuser or apply one to two drops on your pillow or even directly on your feet, temples, or wrists. Lavender has been proven to help with relaxation and helps one fall asleep, and increases the overall quality of rest.


Beware of Blue Light

Reduce your blue light exposure by avoiding bright screens 1-2 hours before bedtime. The blue light emitted from TVs, laptops, tablets, or phones disrupts our body's biological clock—the circadian rhythm—inhibiting the body's release of melatonin—a hormone that regulates our sleep and is a vital part of our brain's mood regulation.


Live Well with Sound ~ Your Wellness Partner Sound Universe


Have a *SOUND* Sleep each and every night.


Chat with us online/in person to find out more on how Sound and the Alchemy Crystal Singing Bowls could support you.



(1) External reference - Newsom, R. (2020). Music and Sleep (Blog Post) - https://www.sleepfoundation.org/bedroom-environment/music-and-sleep