Beauty sleep on a tight budget: health professionals weigh in

Looking for a good night’s sleep without spending too much? Here are tips from industry professionals.

Nasal strips, mouth tapes, and premium mattresses are just some of the many products people invest in to get their beauty sleep, and the market for these products is larger than you might expect. In 2022, the Philippines Sleep Aid Market was valued at around $167.8 million, and that number is projected to reach $286.8 million by 2030.

If these figures are any indication, more Filipinos are now considering the benefits of quality sleep, in light of the battle against sleep deprivation.

But what about people who are looking for a way to cut costs? Will sleep remain a luxury?

Certain sleep experts think otherwise. 

Dr. John Andrew Ma-Ñang, a cardiologist and surgeon from the Cardinal Santos Medical Center, offers the following tips: 

Maintain a proper sleep schedule

Be consistent with your sleep schedule. This establishes the body’s circadian rhythm, or the natural sleep-wake cycle. The need for sleep lessens for adults, yet it is still crucial to stick to the usual six to eight hours, giving the body an ample amount of time to rest and recover.

Know your noise

Data from IKEA’s Life at Home 2023 report found that 31% of Filipinos listen to music, podcasts, or wellness apps to get better sleep. Dr. Yam also noted that some people even listen to white noise such as ambient sounds, lo-fi, rain droplets, or even electric fan noises. This creates a “sound blanket” that can minimize loud disturbances as compared to a quiet environment. This may vary from person to person, so find the most comfortable noise that suits you.

Set up the perfect crib

Quality sleep does not depend on an expensive mattress but rather on comfort. You might just have an average bed, but this can be personalized by adding soft pillows, blankets, and even stuffed toys. As much as possible, avoid positions that affect the pressure spots, such as the spine, shoulders, and hips. 

Calm the mind

Healthy sleep comes when your mind and body are at peace, and a good way to start is by blocking all negative thoughts. Engage in simple activities like performing gentle yoga stretches, reading a book, or even counting sheep.

Dim the lights

As much as possible, limit the lights of the room, including the light coming from phone usage. A dark room influences the production of a sleep hormone called melatonin in the brain, which signals the person to sleep.

Turn down the heat

Studies recommended the best room temperature for quality sleep would be around 18 to 23 degrees Celsius, but this may vary from person to person. Additionally, try taking a warm shower one or two hours before sleeping, as it lowers the core body temperature and encourages relaxation.

Meanwhile, Dr. April Fatima Hernandez, a renowned sleep psychiatrist from the Philippine Society of Sleep Medicine, Inc. (PSSMI), gives us a few pointers.

Track your circadian rhythm

Determine if you’re a night owl (someone who stays up late and is more productive at night) or a morning lark (a person with more energy during the morning). Once you learn your body clock, you’ll know what time you should go to bed. For night owls, it’s not necessary to sleep early, but morning larks shouldn’t stay up late. Only stay in bed based on your circadian rhythm.

Try sleep restriction therapy

Sleep restriction is a form of behavioral therapy that limits the amount of time spent in bed to the actual amount of time sleeping. Dr. Hernandez recommends only going to bed when feeling sleepy instead of spending hours in bed trying to fall asleep. This will improve the quality of sleep as you wake up.

Generally, a good night’s sleep is as important as a balanced diet and daily exercise. Although products like nasal strips and high-grade mattresses may offer a great deal of comfort, sleeping soundly doesn’t have to come at a huge cost. For the most part, it just comes down to personal routine and lifestyle.

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