Sleep is connected to better productivity, less proclivity for weight gain, lower risk of heart
disease and depression and a better overall EQ. The U.S. Centers for Disease Control and Prevention recommends adults get no less than seven hours of good sleep a night. Sleep Advisor has also put together a handy guide to recommend sleep requirements by age HERE.

But it’s not just about what time you get to bed; it’s the quality of sleep that counts too. So if you are struggling to reach the land of nod easily or waking during the night, here are some top tips to get a better night’s rest.

1. Go to bed tired

14 - Stargazing on the jetty

It may seem obvious but if you scroll through your phone or watch Netflix straight
before you sleep, your body is ready to rest but your mind hasn’t had enough time to
switch off. Doing light exercise and getting fresh air towards the end of the day can
really make a difference to falling and staying asleep.

At Bawah Reserve we encourage guests to take a stroll down the jetty or onto the
beach to enjoy some stargazing before bed. Both are calming pre-bedtime outdoor
activities that settle the mind and prepare it for rest.

2. Make sure your bed is comfortable

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From your choice of mattress and sheets, being comfy during the night is crucial. Both
the mattress and the bed linens matter. However, the higher the sheet thread count
doesn’t necessarily correlate to a better product. According to Sleep Number, a “300
thread count is a great starting point for well-balanced sheets – anything higher than
this can be too heavy”.

Bawah Reserve’s bedding ticks the boxes for both comfort and sustainability. We turned
to Latexco for the finest quality natural sustainable latex mattresses, which are
produced in Sri Lanka and manufactured in Indonesia. We also use 300 thread count
sheets, which are high-quality but light for our warm climate.

3. Check your sleep environment

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Did you know the top reasons for nocturnal awakenings and poor sleep quality are noises, disturbances by children, co-sleepers and pain? Sound, light and heat can all cause us to stir from slumber. Whilst it’s hard to avoid partners and kids, you can control other key causes of disturbances with blackout curtains, temperature systems and noise reduction tools.

Here are Bawah Reserve, our maximum occupancy is only 70 guests. Plus the sensitively-
distanced suites mean the only noise likely to wake you is the sound of gentle waves, which
are actually more likely to lull you to sleep. All bedrooms have blackout curtains,

air-conditioning and fans built inside the mosquito netting.

4. Save the bed for night time

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Whilst it is very tempting to lie on the bed throughout the day, it’s a good idea to only
use the bed at night. This programs the brain to understand the routine of getting in
bed means it’s time to sleep. Chaise longues, sofas, sunbeds and recliners are all great alternatives to have in your living areas. Our sun beds and day beds are perfect for reading during the day or you can try our dreamy hammock atop the ocean for day-time chill spot.

5. Eat well

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We all know the saying: an apple a day keeps the doctor away. Well, eating nutritious
food can also keep insomnia away. When the body gets enough nutrients, the brain is
able to produce the neurotransmitters that it needs to maintain adequate sleep.
At Bawah, we grow many of the ingredients on our menus in our organic permaculture gardens. From field to fork, our daily menus are filled with fresh nutritious food, ensuring your diet, while
staying with us, is balanced, nutritious and delicious.

6. De-stress

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Your well-being has a big effect on how well you sleep. Calming techniques, such as
meditation and journal writing, can help calm your mind. If sleep is really an issue, you
can consider joining us on a Bawah Reserve Wellbeing Journey. In particular, our
Journey to Calm focuses on better sleep through mindfulness and stress relief.
Join us to see how a trip to our island can improve your sleep, happiness and overall
health.

7. Take a bath

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Taking a bath pre-sleep can help relax the body and mind before you actually get into bed. It's a routine we do with our children but something we forget when it comes to us.

Take it one step further and coincide your bath with a full moon or new moon and follow a moon bath or new moon bath ritual - very on-trend for wellbeing in 2022.

Yawn! Anyone else feeling sleepy?

Why not book your Bawah Reserve trip now and experience firsthand the perfect night's sleep!