Sleep quality can be improved through routines and chamomile tea

Establishing a consistent bedtime routine and utilizing certain dietary aids can help improve sleep quality. A YouGov survey from December 2023 indicated that 51% of Indonesians sleep six hours or less per day, despite 73% considering seven to nine hours to be the ideal duration.

Nutritionists suggest that chamomile tea can be a helpful addition to a nightly relaxation routine. Expert Liz Shaw notes that pure chamomile is naturally caffeine-free, which is beneficial for sleep. Registered dietitian Kelsey Kunik recommends consuming the tea approximately one to two hours before bed. This timing allows the compounds, such as apigenin, to take effect while minimizing the need to wake up during the night to use the bathroom.

Developing a sequence of relaxing activities can serve as a signal to the body and mind that it is time to rest, helping to bridge the gap between a busy daily schedule and the state of relaxation required for restorative sleep.