Make your bed a refuge reserved just for sex and sleep, advises a sleep expert.

Making your bed a sanctuary just for sleep, rest, and sex is one of the "cures," according to a sleep specialist, as Filipinos rank as the fourth most sleep-deprived people in the world. This is a result of the widespread conversion of bedrooms into temporary workplaces in the current work-from-home (WFH) environment.

Sleep expert Dr. Debbie Bernardo (bottom row, left most) led the discussion on the why's and how's of surviving an era of sleeplessness. The webinar hosted by Bounce Back Ph also had Wellspring CEO Casey Ching (upper row, third from left); “Mommy” Vanna Reyes, a resident mom of Madiskarte Moms PH (upper row, middle); Mark Darwin Balaswit, Top Dog Copywriter PH’s freelance writer (upper row, left most); Bounce Back Philippines CEO Nicco Viray and Bounce Back PH COO Bianca Angeles (bottom row, middle and right most respectively). 

Dr. Debbie Bernardo, a neurologist and sleep expert, underlined that eliminating all work-related activities and their associated technology is crucial in helping Filipinos get back to healthy sleeping patterns.

She made this remark during a webinar organized by the business organization Bounce Back PH and the health and wellness company Wellspring Philippines. She said that lack of sleep can cause melancholy, anxiety, obesity, diabetes, hypertension, breast and prostate cancer, and other conditions.

Advice for those who need sleep

Dr. Bernardo continued that people don't prioritize getting enough sleep because they are unaware of it. Making the bedroom a "haven for sleep and sex only" can aid in helping individuals distinguish between their personal and professional surroundings. It must have slow, calming music and a cozy, cool environment. Ambient lighting must be replaced with night mode, and at least an hour before bedtime, all other electronic devices must be switched off. Only enter the bedroom if you need to sleep.

According to Casey Ching, COO of the health and wellness startup Wellspring, their family's anxiousness was the root of their inability to sleep.

Our worry level was considerable, especially during the pandemic, Ching said. "We suffered from episodes of anxiety and sleeplessness since we were continuously worried about our enterprises and the senior members of the family as well as the babies. As a result, they started searching for a solution and came up with the Wellspring melatonin gummies.

We were the first to take Wellspring melatonin gummies, and we still do so occasionally. These gummies have relieved us from our worries and lack of sleep.

discipline and mentality shift

Ching imparts the lessons she's learned from dealing with chronic sleep inefficiency to the sleep-deprived Filipinos: "When we don't get enough sleep, we don't always function at our best. Stress causes you to wake up feeling unrested, which reduces productivity in general.

She found that the FDA-approved melatonin gummy helped "young individuals who suffer from anxiety, mothers, and freelancers who had to do the extra hustle to make a living" by addressing their sleep issues. She said that the Wellspring melatonin gummies are "intended to relax you, not to put you to sleep." For instance, the body produces melatonin, which has since been discovered and made in vitamin form. It can help you feel less worn out and enable deep, uninterrupted sleep.

Mothers of all types, including stay-at-home mothers, single mothers, working mothers, and mothers who own their own businesses, tend to lack sleep. One of the largest mommy communities in the Philippines, Madiskarte Moms PH, member "Mommy" Vanna Reyes, emphasized that lack of sleep can impact relationships outside of work: "You could find it challenging to maintain friendships. I need to pay closer attention to my kids. Due to the heavy workload and anxieties, alone time with your significant other is crucial because it can reduce intimacy if pushed aside.

establishing sleep patterns early

Balaswit advised a radical mindset shift to have a quality sleep: "Filipinos wear this badge of merit for sleeplessness, but it needs to stop. Why not take action and think about alternatives like Wellspring melatonin gummies, working out, and eating healthily?

According to Dr. Bernardo, the minimum number of hours for adults is still seven. Sleeping for fewer hours each night, particularly in middle age, "may contribute to dementia in the future." Improve your sleep as quickly as you can.

Reyes concurred that sleep patterns should be formed as early as possible, especially for the younger generation. "Tell your children how crucial sleep is to their wellbeing. Before they go to sleep, I gather their technology. When the light is out, the light is out. She also advises her children to have a good night's sleep as a basis for success in life.

According to the loving wife and mother of three, melatonin also helps her unwind more so that she is "ready to combat the day with a more agreeable disposition."

The enjoyable method of taking vitamins

According to Ching, "many individuals choose to eat gummies these days because they're easier to swallow and taste nicer." In addition to melatonin, Wellspring gummies also include nutrients with additional advantages, including vitamin B6 and Passiflora extract.

Ching stated that Wellspring is now the only company on the market with three different melatonin gummy product varieties. These include Wellspring Nighttime with Collagen and Hyaluronic Acid for better sleep and glowing skin, Extra Snooze Extra Strength Melatonin with L-Theanine and Lemon Balm gummies for an added dose of relaxation for that extra good night's sleep, and Melatonin Sleep Aid Gummies with Passion Fruit Extract to help relax and promote calm before bedtime.

Dr. Bernardo hoped that others, particularly those who were sleep deprived, would assist her in spreading "the gospel of sleep. Healthy living depends on getting a good night's sleep.