Sleep Hygiene Tips for Better Shut-Eye

Get your sleep back on track.

Rest is fundamental to deactivating stress hormones, especially cortisol. Synthetic corticoids are used in medicine for their eminently immunosuppressive effect. In the same way, the inactivation of melatonin leads to a permanent state of immunodeficiency.

There are numerous studies that support the reduction of risks and faster recovery from infections in people who sleep more and better. It has been shown that those who have low-quality sleep or do not sleep enough are more likely to get sick after being exposed to a virus. Lack of sleep can also affect the speed of recovery from illness.

A woman Sleeping on Silk pillow case

The Benefits of Sleep

A good night’s sleep leads to better concentration and productivity in the daily routine. Conversely, a lack of sleep adversely affects some brain functions. Rest also prevents or reduces the risk of heart disease. It has been sufficiently proven that people who sleep little and badly have a higher risk of suffering a heart attack or stroke than those who rest well for seven to eight hours every night.

At the same time, good rest influences the metabolism and lowers the risk of diabetes. Several studies warn that reducing sleep time affects blood sugar levels and reduces insulin sensitivity. Besides, poor sleep habits are associated with adverse effects on blood sugar levels, and those who sleep fewer than six hours a day are at higher risk of developing Type 2 diabetes.

And as noted above, getting enough sleep reduces the risk of depression. Conversely, people with various sleep disorders have higher rates of depression than those without them.

Healthy Sleep Hygiene Habits

Sleep Hygiene and Healthy Habits

In times of confinement, teleworking, and high-stress loads, the focus is to establish healthy routines to encourage good rest and generate good sleep hygiene habits.

Here are some practical tips to improve the quality of your sleep:

  1. Go to bed before midnight. It is essential to have a sleep ritual and make it a routine that is repeated every night. In this way, a kind of conditioning is created by which the brain learns when it should start the sleep cycle.
  2. At bedtime, do not use any distracting devices such as televisions, mobile phones, etc. They usually produce stimulation in the brain that significantly alters sleep cycles.
  3. Use blinds to block light pollution and earplugs or white noise to block sound pollution.
  4. Eat a light dinner early, ideally two hours before going to bed. If, in addition to having dinner too close to sleep, we then skip breakfast, we increase our risk of suffering cardiovascular incidents and suffer greater mortality, according to an article published in the European Journal of Preventive Cardiology.
  5. Keep the room temperature below 21 degrees celsius. Warm temperatures overactivate the metabolism. This, in turn, is the trigger of brain activation that prevents us from sleeping well, leading to an increase in sleep disorders and anxiety.
  6. Do not consume stimulants, such as drinks with caffeine, after 3pm. Caffeine has a stimulating effect that affects our internal biological clock, called the circadian rhythm, which regulates the sleep-wake phases and tells us when to sleep and when to wake up.
  7. Do breathing exercises and mental-muscular relaxation before going to sleep. Concentrating on your breathing can be very helpful, something that can be drawn from the ancient lessons of disciplines such as yoga and pranayama techniques.
  8. Do not take long naps. The maximum should be 15-20 minutes. With this time, we will not experience any feelings of slowness or sleepiness after waking up because we will not enter a deep sleep phase.
  9. Always use the same scent in the room and bedding. Lavender is the best because its properties favour a decrease in heart rate and blood pressure, which helps to reconcile sleep.
  10. Drink any combination of passionflower infusions or low doses of magnesium and/or melatonin, one hour before going to bed.
  11. Do not do intense exercise at the end of the day. The ideal is to do a constant and moderate physical activity during the morning. At this time, you can do at-home stretching, yoga, push-ups, dancing, etc.
  12. Get up early. Whenever possible, the ideal is to wake up naturally, with sunlight. Waking up with the sun is a biological habit in which we put our body in tune with nature. The body responds to darkness by producing melatonin, the sleep hormone. Daylight stops this process, making waking up much easier once the sun is up.

Dr. Vicente Mera is the Head of Internal and Anti-Aging Medicine at SHA Wellness Clinic.

This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of The Gaggler.


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Everything You’ve Wanted to Know About Crystal Water Bottles

Positively energised.

Crystal-infused water bottles have been gaining popularity among wellness enthusiasts in recent years. These bottles, designed to infuse water with the healing properties of crystals, enhance the energy and benefits of the water. Read more to learn how to use these unique bottles.

Different crystals are associated with different properties and energies. For example, amethyst is believed to promote peace and relaxation, while rose quartz, is with love and compassion. Research or consult with a crystal healer to determine which crystal would be most beneficial for you. It’s important to choose the right crystal for your needs.

All of us at Gaggler are obsessed with wellness, water, and the wonderful healing properties of crystals. Joining the club with the likes of Miranda Kerr and Victoria Beckham, we believe that crystals hold energy and are the gateway to physical and emotional benefits. While it is not scientifically proven, crystal-infused water may just be the placebo effect we are looking to incorporate into our healing.

Why Use Healing Crystals?

Healing crystals have been used for centuries by different cultures as a form of alternative healing. They are believed to have unique properties that can assist in the healing of physical, emotional, and spiritual ailments. In recent years, there has been a surge in popularity for these crystals, with people turning to them as a form of self-care and holistic healing. But what exactly are healing crystals made of, how do you select the best one for you, and how do you care for them?

What Are Healing Crystals Made Of?

Healing crystals are made of minerals that are found in the earth’s crust. These minerals are believed to have specific energetic properties that can affect our own energy fields. Crystals are formed from the cooling of molten rock (magma) or the evaporation of mineral-rich water. The minerals form into a crystalline structure, which is what gives each crystal its unique qualities. 

For example, amethyst is said to help with anxiety and stress, while rose quartz is believed to promote love and emotional healing. Some crystals, such as clear quartz, are said to have universal healing properties and can be used for a variety of purposes.

Selecting the Best Crystal for You

Selecting the right crystal for you is a personal and intuitive process. You may be drawn to a particular crystal based on its appearance or the way it makes you feel. Here are some tips to help you select the best crystal for you:

Research: Do some research on the different types of crystals and their properties. This can help you narrow your choices and find a crystal that aligns with your specific needs.

Trust your intuition: When selecting a crystal, trust your intuition. You may be drawn to a certain color or shape or feel a strong connection to a particular crystal. Listen to your instincts and choose the crystal that feels right for you.

Hold the crystal: Hold the crystal in your hand and feel its energy. Does it feel warm or cold? Heavy or light? Pay attention to the way the crystal makes you feel.

Ask for guidance: If you’re having trouble selecting a crystal, ask for guidance. Close your eyes and ask the universe to guide you to the crystal that is best for you.

Once you’ve chosen your crystal, start by cleansing it to remove any negative energy. You can do this by holding it under running water, smudging it, or placing it on a bed of salt. Next, fill your crystal-infused water bottle with fresh, filtered water for several hours or overnight. The longer the crystal is in the water, the more potent the infusion will be. Take a moment to set an intention for your water. This can be a simple affirmation or a specific goal you wish to focus on. In this way, you will direct the energy of the crystal-infused water toward a particular outcome.

To care for your crystal-infused water bottle, be sure to clean it with hot, soapy water. Avoid exposing the bottle to extreme temperatures or dropping it, as this can damage the crystal inside.

Benefits of Drinking Crystal-Infused Water

Water is a powerful cleanser and purifier. When a crystal is placed in water, the water molecules absorb the energy from the crystal, creating a vibrational imprint of the crystal’s energy in the water. This is because water is a highly receptive element that can absorb and transmit energy.

It has been scientifically proven that water has memory and can hold information in the form of vibrational frequencies. When a crystal is placed in water, its vibrational frequency is transferred to the water molecules, creating crystal-infused water that can be used for consumption. It is a simple and effective way to access the healing properties of the crystals and promote overall well-being.

Wellness in a Bottle

Crystal-infused water bottles are designed to help harness the power of crystals. Each crystal has its unique properties, and the water bottles are specifically designed to match the properties to the corresponding centers, also known as chakras, in the body. For example, the Rose Quartz crystal is known to promote self-love, compassion, and healing of the heart chakra, while the Amethyst crystal is known to enhance intuition and calmness.

Crystal-infused water bottles also provide physical benefits. For instance, many crystals are believed to have detoxifying properties and aid in removing toxins from your body. Some crystals are also believed to enhance the immune system or improve digestion.

A good quality crystal-infused water bottle is made from lead-free borosilicate glass, ensuring the water remains safe for consumption. The crystals are placed in the bottle, and the stainless steel and silicone seal keeps them securely in place. Fascinated by crystal-infused water bottles as much as we are? We have recommended a few below if you’re interested in incorporating crystal-infused water into your daily routine.


Aventurine Crystal Water Bottle

AED 280.00


Amethyst Crystal Water Bottle

AED 280.00


Rose Quartz Crystal Water Bottle

AED 280.00

Crystal-Infused water bottles are a recent trend that has rapidly gained popularity in the wellness community. While the scientific evidence supporting the claims made regarding their benefits is limited, many people who have used crystals, swear by them. Gaggler founder, Monica, started using crystals 2 years ago and is always seen with a stack of crystals on her wrist. Using a crystal-infused water bottle is a stylish and convenient way to stay hydrated throughout the day and explore the power of crystal healing, if wearing crystals isn’t for you.

This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional advice, diagnosis, or treatment. To the extent that this article features the advice of physicians, medical practitioners, or industry experts, the views expressed are the views of the cited expert and do not necessarily represent the views of Gaggler.


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