sleep Archives | MoneyDigest.sg

Get Better Sleep To Function Better At Work

Many people sleep less than the recommended hours and are under-performing at work due to sleep deprivation. A good night’s sleep includes both the quantity and quality of your slumber.

Pulling an all-nighter may provide short-term results, but regularly skipping sleep can be detrimental to your ability to focus and to perform higher-level brain functions for the days to come.

It is essential to give your body the restorative rest it deserves. Here are four ways to improve your sleep.

#1: REDUCE YOUR EXPOSURE TO LED LIGHTS

Exposure to LED lights inhibits the increase in sleepiness during nighttime. Aside from watching television, using your hand phones and tablets before you go to sleep can suppress melatonin levels. Melatonin is a hormone primarily released by the pineal gland at night. It has long been associated with the control of the sleep–wake cycle. Thus, having a lamp with a lower color temperature is recommended at night.

#2: AVOID DRINKING CAFFEINE

Caffeine is a strong stimulant that can interfere sleep. It can increase your adrenaline production and block sleep-inducing chemicals in the brain. Get better sleep at night by avoiding the consumption of caffeine. The National Sleep Foundation recommends avoiding coffee, tea, chocolate, and soft drinks before bedtime.

Apart from coffee and tea, chocolate contains caffeine in varying degrees. A dark chocolate bar may have about 30 milligrams of caffeine. This is equivalent to the caffeine content in a cup of instant tea.

Chocolate has other stimulants too! One of its stimulants is theobromine. Theobromine is the compound that makes chocolates dangerous for cats and dogs. Theobromine, found in small amounts in chocolate, increases heart rate and causes sleeplessness.

#3: HAVE A CONDUCIVE SLEEPING ENVIRONMENT

Ensure that your bedroom is welcoming and relaxing. Remove unnecessary distractions like the television and other devices with blue light. Moreover, you must keep the room temperature cool and use curtains to block the natural light. Natural light can keep you awake, while blue light will disrupt your sleep.

#4: CREATE A SLEEPING ROUTINE

Sleeping routines can improve the length and quality of sleep. Getting a good night’s sleep is vital to maintaining long-term healthy habits. Enjoying a quality slumber is free and is perhaps the most budget-friendly step you can take towards wellness.

At least 6 to 8 hours of sleep is ideal for teens and adults. Learn how much sleep you really need and maintain a consistent sleep schedule. Then, set up a conducive sleeping environment without distractions. You can also develop a curfew for your electronics usage.

Image Credits: unsplash.com

Please reduce the intake of caffeine and avoid physical activity before you go to bed. Practice calming activities such as taking a warm bath or listening to relaxing music instead.

Have a wonderful rest!

Get Quality Sleep With These 5 Products

Everything is set. You got to bed suited up in your softest pajamas, your silk sheets were tucked, and your pillows were fluffed. However, you still cannot sleep! Instead you kept yourself busy by playing with your phone or watching the latest series on Netflix. You found yourself counting down the few hours left until the next day begins. Like you, most people sleep less than recommended.

A good night’s sleep is not just about the quantity of hours, but also the quality. Older people above 65 were found to have a poorer quality of sleep and even experience insomnia. Sleep deprivation results to worse cognitive performance including diminished focus, attention, alertness, and memory. To improve your sleeping cycle, consider using these products. May these help you gain some peaceful snoozing.

#1: LAVENDER PILLOW MISTS

Research has found that lavender increased slow-wave sleep, which plays a role in slowing one’s heartbeat and relaxing one’s muscles. Using pillow mists and sprays that contain lavender can be beneficial for adults and children. Find a mist that has a blend of floral waters, herbal ingredients, and essential oils. Then, spritz it over your bed linen before sleeping.

The Body Shop Spa Of The World French Lavender Pillow Mist is infused with lavender essential oil from France, which aims to release soothing fragrance for a good night’s sleep. It retails for about S$26.

#2: SCENTED CANDLES

Aromatherapy may ease your mind as you go to sleep. To set yourself up for a relaxing night ahead, simple burn an aromatherapy candle. Light the candle as you prepare for bed. You may either fulfill your skincare routine or read your favorite book before blowing the candle. Scents like Earl Grey Cucumber are great for mornings, but go with the Sage Sea Salt for restful nights. Scented candles made from different ingredients such as soy wax are available on Shopee for about S$15.

#3: BODY LOTIONS

For some people, asking their partners to massage their body can help them have a restful sleep. You can complete your night-time skincare regime by using Lush’s Sleepy Body Lotion. It is formulated with a blend of lavender oil and cocoa butter to keep your skin moisturized and comfortable all night long. Moreover, it creates a calming ambiance with its lavender scent. It costs about S$54.

#4: WEARABLE TECHNOLOGY

Wearable technology is hardly new for the public. It has gained popularity in the recent years. In fact, you can wear a Fitbit to help you monitor your breathing, sleep duration, and heart rate. It records the period when you go into deep sleep and gives you data about your sleeping pattern. Awareness will help you modify and improve your sleeping habits. It is available at Lazada Singapore for over S$200.

#5: WEIGHTED BLANKETS

Weighted blankets are usually filled with small objects such as pellets and polypropylene plastic. Lying underneath evenly distributed pressure (i.e., brought by the weighted blanket), is believed to increase the release of the hormone serotonin. This helps with relaxation.

Image credits: unsplash.com

In fact, many children with ADHD have used it to help them calm down. Occupational therapists have long used these blankets to help kids with sensory issues and anxiety, including kids with ADHD. These blankets are not only limited for the use of Occupational Therapists. If you think it will work for you, you may purchase weighted blankets on Shopee.

Sources: 1 & 2

Effective Methods To Sleep Train Your Baby

DEFINITION

Sleep training refers to the methods that parents or caregivers use to adjust their child’s sleeping behaviors. Sleep training helps your child to fall asleep with little to no help from you. It also teaches the child how to fall back to sleep when he or she wakes up overnight.

Experts recommend to start sleep training when babies are 4 to 6 months old. This crucial period is when babies are able to last for six to eight hours overnight without needing to be fed.

COMMON METHODS USED

Parents use different methods to train their babies to fall asleep. Here are some of the efficient ways that you can apply on your home. Let us start with the Cry It Out Method.

The Cry It Out Method involves putting your child to bed and letting him until he dozes off. It is also called the extinction method as it entails letting your child fall asleep without any comfort or help from you. You need to ensure that your baby was put to bed with a full stomach and in a safe sleeping environment.

It is the most controversial sleep training method as it may seem harsh. If it works for your child and his developmental stage, do it. Consistency is the key. Your baby should begin falling asleep on his own within day four, give or take.

The next method is called the Ferber Method. If you are not a fan of letting your baby weep for hours, you may employ the graduated extinction or check-and-console sleep training or the Ferber Method. It allows your child to cry for a period of time before checking up on him. These timed intervals get longer by a few minutes within each interval until the baby falls asleep.

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Reassure your child with statements such as: “Mommy loves you” or “I will pat you”. You will gradually reduce your presence in your baby’s room until there is no need for constant comfort check-ins. Eventually, your child will learn how to self-soothe.

The Chair Method is an interesting method as it works for older babies. Sit in a chair next to your baby’s crib until he falls asleep. Do not pick him up. Move the chair farther away each night until you are near the door. At some point, your baby will be able to fall asleep without you being there. Out of sight, out of mind.

The Bedtime Routine Method involves creating a routine that will ease your child’s mind and prepare his body for quality sleep. Include soothing techniques such as reading books, singing lullabies, and warm baths. Steer away from stimulating items such as electronics and loud toys. Following a consistent routine can help your child develop an internal body clock.

The last method is called the Pick Up & Put Down Method. It refers to putting down your baby to bed drowsy, but awake. When and if he cries, wait for a few minutes and see if he settles down by himself. If not, you may go inside the room to pick your baby up and soothe him. You may put the baby back to the crib or the bassinet when he calms down. Repeat the process until your child falls asleep. This method requires a great deal of patience.

CONCLUSION

Sleep training helps your child to fall asleep with little to no help from you. It is recommended to start it when your child turns 4 months old. There are different methods that you can employ to train your child to fall asleep. It is important to do your research or talk to your doctor during the process of sleep training. This will help you find a method that will best suit your child’s needs.

Sources: 1 & 2

Do Not Let Your Financial Problems Keep You Up At Night!

Is there anything worse than reaching home after a stressful day only to be kept up late because your brain keeps ruminating over your financial burdens?

If this happens to you constantly, it is a sign that you are either feeling helpless about your current situation or trying to exert too much control over your future. Stop right there! Thinking about all your financial problems before you fall asleep will not solve anything. It may even cause health issues such as headache, chest pain, and muscle tension on the next day.

The obvious move that you must take first is to solve the underlying problem. Set aside a portion of your day to contemplate about the solutions to your situation. Afterwards, work on your sleep hygiene. It involves healthy sleeping habits and maintaining a conducive sleeping environment.

If these two strategies are not enough, try my other suggestions:

a. ACCEPT EVERY CHALLENGE

You must accept the fact that you cannot accurately predict the future. No one can! Hence, it is always a good idea to be prepared for any money woes that life will throw at you. Make calculated strategies to shield yourself against unforeseen events such as unemployment and critical illness. For instance, you may save at least six months’ worth of your salary to cushion unemployment or apply for health insurance to fund your critical illness.

Let go of all the worries once you have planned for the situation. Unfortunate events may test you but, you will be alright.

b. BE ASSERTIVE

If you keep on lending your hard-earned cash to friends and family, financial issues can rise. Your money belongs to you and you are accountable for it. If you do not feel comfortable in lending money to a friend or a family member then, be assertive. Genuinely say that you cannot loan the money at the moment due to your financial responsibilities. Discuss the matter in a mature manner. People who care about you will understand.

c. CREATE A RELATIONSHIP

For your relationship with money to flourish, you must understand that it involves the two of you. Do not let the power of spending govern you! When things go badly, it is partly because of what you brought to the situation and partly because of what the money brought.

d. BE ACTIVE

Redirect your cognitive energy to productive matters such as catching up with your friends or updating your C.V. or resume. If you have more time in your hands because you were recently unemployed, improve your relatively low mood by exercising. You do not have to exhaust your savings to stay health. Be active by following the free online tutorials or by registering at the “Places To Find The Cheapest Gym Memberships In Singapore“.

Image Credits: pixabay.com

No matter how much you dream about achieving an indestructible body like Incredible Hulk’s, it is still impossible. This is why you need quality sleep to combat the daily challenges. Constantly worrying about your finances is not only draining your body but also straining your relationships. Remember to value your well-being as much as you value your bank account.

Sources: 1 & 2

Surefire Ways To Earn More While You Sleep

1. JUST SLEEP

As researchers had found, sleep can improve your concentration, boost your cognitive function, reduce your stress levels, and even increase your Emotional Quotient (EQ). But aside from these, it can also increase your salary! An additional hour of sleep per week has shown an increase in salary by 1.5% over the length of a season and 4.9% over the length of a few years. This increase is due to the positive effect of sleep on productivity.

2. CREATE A PAID BLOG

By constantly writing or blogging about a certain topic, you become sort of expert on that topic. In order to get started, your blog must have a thematic niche such as fashion, finance, or parenting. Preoccupy your time by improving the blog’s design and content. Then, start earning by placing advertisements or becoming an affiliate partner. The most feasible ways to earn money from your blog are paid advertisements, paid articles, offering courses, and selling books.

Curious on how much a successful blogger can make? Well, they can earn as much as S$5,000 a day.

3. SELL YOUR PRODUCTS ONLINE

Capitalize on your products to support your business and your clients’ needs. Online platforms are a great way to sell your products. You simply have to put a page, employ a shopping cart, and promote it. If you are designing a yoga sportswear collection, consider launching it online to receive a stream of revenue even as you sleep.

4. BE AN INVESTOR

According to Investopedia, an investment is a monetary asset bought with the assumption that it will provide income in the future or be sold at a higher price. Investments in Singapore include the purchase of stocks, bond, gold bars, and properties. Fortunately, you do not have to be regularly present to operate these investments. Start by knowing more about the different investment types and how each one works through indulging on the free resources available physically and virtually.

Image Credits: pixabay.com (CC0 Public Domain)

Sources: 1,2,& 3

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