{"id":3590,"date":"2024-11-11T19:10:01","date_gmt":"2024-11-11T11:10:01","guid":{"rendered":"https:\/\/siqhealers.com\/?page_id=3590"},"modified":"2026-07-30T20:42:33","modified_gmt":"2026-07-30T12:42:33","slug":"gabaytulog","status":"publish","type":"page","link":"https:\/\/siqhealers.com\/en\/gabaytulog\/","title":{"rendered":"Guide to Good Sleep"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Sleep is not just \u201cresting.\u201d It\u2019s an essential process by which our brain repairs, our cells regenerate, and our hormones balance. Here\u2019s a step-by-step guide to improving the quality of your sleep.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Part 1: Your Schedule (The \u201cWhen\u201d)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Set a Fixed Sleep Schedule<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Go to sleep and wake up at <strong>same time every day<\/strong> (including weekends).<\/li>\n\n\n\n<li>This will set your <strong>internal body clock<\/strong> (circadian rhythm).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. The \u201cSweet Spot\u201d of Bedtime<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The goal is <strong>7-9 hours<\/strong> of sleep for adults.<\/li>\n\n\n\n<li>The best time to sleep is between <strong>10:00 PM to 11:00 PM<\/strong> because it is in line with the body&#039;s natural release of melatonin.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Part 2: Your Routine (The \u201cHow\u201d)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. The \u201cPower Down\u201d Hour (1 Hour Before Bed)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Put away the gadgets:<\/strong> Avoid cell phones, TV, and computers 30-60 minutes before bed. <strong>blue light<\/strong> from these inhibits melatonin production.<\/li>\n\n\n\n<li><strong>Do a relaxing activity:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Read a book (physical book, not e-book).<\/li>\n\n\n\n<li>Take a warm bath (the drop in body temperature after bathing is a signal for the brain to go to sleep).<\/li>\n\n\n\n<li>Listen to calming music or \u201cwhite noise.\u201d<\/li>\n\n\n\n<li>Journal or write down things you are grateful for to relieve stress.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. The Breathing Exercise<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Try the <strong>4-7-8 Breathing Technique<\/strong> to calm the nervous system:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Breathe in slowly through your nose while counting <strong>4 seconds<\/strong>.<\/li>\n\n\n\n<li>Hold your breath. <strong>7 seconds<\/strong>.<\/li>\n\n\n\n<li>Breathe in slowly through your mouth while counting <strong>8 seconds<\/strong>.<\/li>\n\n\n\n<li>Repeat 4 times.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Part 3: Your Environment (The \u201cWhere\u201d)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Turn your bedroom into a \u201cDream Cave\u201d:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-left\" data-align=\"left\">Element<\/th><th class=\"has-text-align-left\" data-align=\"left\">Ideal Conditions<\/th><th class=\"has-text-align-left\" data-align=\"left\">Why?<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Light<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><strong>Very Dark.<\/strong> Use blackout curtains or a sleep mask.<\/td><td class=\"has-text-align-left\" data-align=\"left\">Darkness triggers melatonin.<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Temperature<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><strong>It&#039;s cold.<\/strong> (About 18\u00b0C \u2013 22\u00b0C).<\/td><td class=\"has-text-align-left\" data-align=\"left\">The body&#039;s core temperature drops during sleep.<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Noise<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><strong>Quiet.<\/strong> Use earplugs or a fan for consistent sound.<\/td><td class=\"has-text-align-left\" data-align=\"left\">The brain is exhausted by the sudden noise.<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Smell<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><strong>Fragrant and Soothing.<\/strong> Lavender essential oil (drop on pillow).<\/td><td class=\"has-text-align-left\" data-align=\"left\">Lavender has been proven to lower heart rate.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Part 4: What You Eat (The \u201cWhat\u201d)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. What to Avoid (3-4 Hours Before Bedtime)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Caffeine:<\/strong> Coffee, tea, soda, and chocolate. (Caffeine stays in the body for up to 6 hours).<\/li>\n\n\n\n<li><strong>Heavy Meats:<\/strong> Fatty and spicy foods are difficult to digest and can cause heartburn.<\/li>\n\n\n\n<li><strong>Wine:<\/strong> Although it makes you sleepy, it destroys the <strong>REM sleep<\/strong> (the deep part of sleep) so you will wake up tired.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. What to Do<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Drink warm milk or chamomile tea (this helps with serotonin production).<\/li>\n\n\n\n<li>If you get hungry, eat a banana or some oats (they have magnesium and tryptophan).<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Part 5: Your Day (The Impact of Work)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">What you do in the morning affects your sleep at night.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Expose to the Sun:<\/strong> Go outside in the morning and let the sunlight hit your eyes (without staring directly) for 15-20 minutes. This resets your internal clock.<\/li>\n\n\n\n<li><strong>Exercise:<\/strong> Exercising in the morning or afternoon helps you fall asleep faster at night. <strong>Avoid strenuous exercise 2 hours before bedtime.<\/strong> because it increases adrenaline.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Part 6: If You Wake Up in the Middle of the Night<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">It&#039;s normal to wake up 1-2 times a night. Don&#039;t panic!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Don&#039;t look at the clock.<\/strong> Looking at the clock causes anxiety (\u201cOh, it\u2019s 3 AM, I need to sleep!\u201d).<\/li>\n\n\n\n<li><strong>Stay in bed.<\/strong> Lie down quietly and repeat the breathing exercise.<\/li>\n\n\n\n<li>If you can&#039;t fall asleep after 20 minutes, get up and read in dim light until you feel sleepy. <strong>Don&#039;t force it.<\/strong> sleep.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Table of \u201cDo\u2019s\u201d and \u201cDon\u2019ts\u201d<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-left\" data-align=\"left\">Activity<\/th><th class=\"has-text-align-left\" data-align=\"left\">MUST DO<\/th><th class=\"has-text-align-left\" data-align=\"left\">DON&#039;T DO<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Room<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Keep dark and cold.<\/td><td class=\"has-text-align-left\" data-align=\"left\">Put a TV or computer in the bedroom.<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Dinner<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Eat a light meal 3 hours before bed.<\/td><td class=\"has-text-align-left\" data-align=\"left\">Eat spicy or fatty foods.<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Mind<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Write a \u201cto-do list\u201d for tomorrow to forget about stress.<\/td><td class=\"has-text-align-left\" data-align=\"left\">Think about problems or make plans in bed.<\/td><\/tr><tr><td class=\"has-text-align-left\" data-align=\"left\"><strong>Gadgets<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Set \u201cNight Mode\u201d or use blue light glasses if necessary.<\/td><td class=\"has-text-align-left\" data-align=\"left\">Scroll through social media before bed.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Final Reminder<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is like <strong>bank account<\/strong>. If you deposit good habits (routine, environment, diet), your body will be rich in energy, good mood, and clear thinking.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Start slowly.<\/strong> Choose one or two tips from this guide and do them for a week. Don&#039;t change everything at once.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sleep well, wake up refreshed!<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Sleep is not just \u201cresting.\u201d It is an essential process by which our brain repairs, our cells regenerate, and our hormones balance. Here is a step-by-step guide to improving the quality of your sleep. Part 1: Your Schedule (The \u201cWhen\u201d) 1. Set a Fixed Sleep Schedule 2\u2026.<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"class_list":["post-3590","page","type-page","status-publish","hentry"],"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"Eric Roxas","author_link":"https:\/\/siqhealers.com\/en\/author\/ericroxas\/"},"comment_info":0,"_links":{"self":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages\/3590","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/comments?post=3590"}],"version-history":[{"count":2,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages\/3590\/revisions"}],"predecessor-version":[{"id":5869,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages\/3590\/revisions\/5869"}],"wp:attachment":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/media?parent=3590"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}