Chiva-Som International Health Resort is renowned for its holistic approach to health and wellness with guests inspired by the nature of the stunning setting in Hua Hin, Thailand and the quality of expertise, treatments and facilities.

One of the constant challenges in current times facing many guests – and people the world over – is difficulty in getting to sleep and/or waking up in the morning feeling refreshed and rejuvenated – ready to face the day ahead.

Dr Jason Culp, Natural Physician at Chiva-Som since 2012 and Founder and Head Specialist for the Research team is continually exploring evidence-based natural therapies.

Dr Culp’s belief is that, in order to create sustainable health, one must fully engage and play an active role in one’s own wellness process and he looks to promote balance and well-being of mind, body, and spirit, using client empowerment, natural therapies, and lifestyle modifications.

Dr Culp’s 3 Tips for Better Sleep are:

Maintain consistent sleep and wake times. Your body becomes accustomed to patterns through conditioning and repetition. Do not push yourself to stay up when you feel sleepy. It is good to have a “getting ready for bed” routine to relax and prepare your body for sleep. A warm bath with lavender scent is a great way to relax the body and mind, unwinding your daily stressors before sleep. Teas are great for relaxing, but keep in mind that liquids too close to bedtime can cause you to wake frequently for the toilet throughout the night.

Do not read, watch TV, eat, or worry in bed. Solve daily problems and send those last-minute emails outside of the bedroom. If you find that you’ve been lying awake in bed for 15-20 minutes, get out of bed. Do something mundane until you feel sleepy, and then go back to bed. Your sleeping environment should be quiet, cool and comfortable. The room should be clutter-free. The hormone melatonin, which helps you fall asleep, is suppressed by light and released in darkness. Therefore, reduce the amount of light as much as possible by stopping the use of computers, TV, Smartphones, and Ipads at least one hour before bed. Reading a book (or liquid paper e-book) by a small bedside light is acceptable.

If your blood sugar drops while you are sleeping, this could trigger early waking. A small snack, preferably high protein (i.e. handful of nuts and seeds), may be necessary in the late evening, to promote stable blood sugar levels throughout the night. Other foods that can be disruptive to your sleep include: Caffeinated beverages, alcohol, and high sugar foods before bedtime.

“These are a few concepts of sleep hygiene and are essential for establishing healthy sleep patterns,” said Dr Culp.

“At Chiva-Som, we work to identify and correct the disruptive factors and obstacles to regulating sleep. This may be through dietary changes (reduce alcohol and coffee, etc.), lifestyle recommendations (improve sedentary lifestyle) and improve stress management skills. In addition to these changes, there are several physical health conditions that can cause or contribute to sleep issues and these can be explored with the client’s physician or with the health experts at Chiva-Som.”

Source: Chiva Som