Your Restful Sleep Action plan CheckList

Weekly Newsletter no.927: 

Your Restful Sleep Action plan CheckList


Dear Reader, 

In this edition of our weekly e- newsletter, we'll detail Your Restful Sleep Action plan CheckList


Herein, We will be exploring
Your Restful Sleep Action Plan CheckList: 

Tick it if you have done it for the day. 

(1) Your Pre Sleep Routine CheckList :
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Your Pre Sleep Routine CheckList :

Top on the list,  The Bed & Bedroom is Strictly for Sleep only


Next, Declutter Your Space
Identify areas in your bedroom that feel cluttered or overwhelming
Remove any unnecessary items and organize the remaining items neatly
Consider investing in storage solutions to keep your space tidy and organized


Than, Choose Soothing Colors
Evaluate your current bedroom color scheme
Select colors that promote relaxation, such as soft blues, greens, or neutrals
Consider painting the walls or adding accents in your chosen colors


Followed by, Invest in Comfortable Bedding 

Ensure your mattress and pillows provide adequate support and comfort
Choose soft, breathable sheets and a cozy comforter or duvet 

Consider adding a plush rug or area rug to create a cozy feel underfoot 

Improve Air Circulation
Ensure your bedroom has adequate ventilation, either through windows or a fan 

Consider investing in an air purifier to improve indoor air quality
Keep the room at a comfortable temperature, between  19°C to 21°C 

Next,  Sleep in Quiet Environment with ambient noise at below 30 dB (A)


Maintain a Consistent Sleep Schedule
Go to bed and wake up at the same time each day, even on weekends
Establish a relaxing bedtime routine to signal to your body that it's time to sleep 

Avoid screens and stimulating activities in the hours leading up to bedtime


No Caffeine  and Alcohol 3 hours before going to Bed


Drink a warm glass of milk or a non-alcoholic beverage 1/2 hour before going to bed


Finally, Coordinate Progrssive Muscle Relaxation exercise with Slow DEEP Breathing Exercises


These CheckList WORKS
ONLY IF You Persevere and Do it on a daily basis
The Key is, Persevere & Just Do it Consistently


By following  the above Checklist,  You CAN improve your sleep quality and wake up feeling refreshed and energized  ONLY IF You did not give up.


By incorporating these Pre-Sleep rituals into your nightly routine, you can pave the way for a more restful and rejuvenating sleep experience.


The key is consistency and patience. Executing Small changes daily can lead to significant improvements in your sleep health;leading to a more restful and rejuvenating sleep experience.


Wishing you peaceful nights ahead and energized mornings


See you on Next Monday,


This is Looi Kwok Wah Signing off


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Disclaimer: 

The information provided in this newsletter is for educational purposes only and should not be considered medical advice.

Consult a medical doctor IF your sleep issue persisted more than 6 months and is affecting your health or Work performance


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