As well as relaxing you, afterwards your body will cool down, which helps you sleep better. Putting on lotion after will help your skin be moisturized and warm. Magnesium helps with insomnia by decreasing the amount of time it takes to fall asleep. It can also increase the quality and length that you sleep. Magnesium supplements can be purchased in the vitamin section of your pharmacy. According to sleep specialists at the Cleveland Sleep Clinic, sleeping in the nude helps you regulate your temperature. Get a comfortable temperature using blankets or duvet (of suitable warmth), sheets, and pillows. It is usually best to be slightly on the cool side.  Preferably sleep with your arms and head out from under the bedclothes, unless the room is very cold. Feeling too hot? Learn how to sleep comfortably on a hot night. Feeling too cold? Learn how to sleep when it's cold. Keep an extra blanket right by the bed, just in case you get cold at night. Don't neglect your feet—cold feet can keep you awake! If you prefer to wear pajamas because they're more comfortable, loose cotton pajamas are the best as they as a rule breathe more easily than other fabrics. Changing your sleeping position can make a huge difference in the quality of your sleep. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:  Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. This should help you sleep. Avoid sleeping on your stomach. It's difficult to maintain the proper position, and it is more likely to cause aches and pains. If you wish to sleep on your stomach, put your pillow under your hips instead of under your head. If it's too thin, your head will tilt backwards, which is uncomfortable. Likewise, don't stack your pillows so that your head is propped at an angle.  Try placing a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable. Try placing a pillow under your legs if you sleep on your back. Bright light before bedtime can disrupt your body's internal clock. It's one of the primary clues to the body that it's either sleep time, or waking time.  If your home is brightly lit late at night, turn off lights you do not need. Stop watching TV and using a computer, tablet or phone at least 2 hours before bedtime. It is recommended to install f.lux or Redshift (if you use linux) onto your computer, which filters blue light from your screen. Blue light can negatively affect your sleep by decreasing the release of sleep hormones. Eliminate all sources of light in your bedroom. This includes windows, LED clocks, computer lights, cable boxes, and other devices with lights (unless they are very dim). You can cover them with heavy paper, cloth covers, masking tape, or just unplug them. Not only will you get a good night's sleep, but you'll also save electricity.  If light still disturbs you or wakes you up in in the morning, wear an eye mask. Sometimes lavender eye "pillows" can be more relaxing. Use a white noise generator that generates various soothing sounds—surf, wind, steam—these are sounds that have no shape, and they can help your brain to de-focus on right now.  White noise has been shown to not only help people fall asleep more quickly, but also it can disguise other noises that may wake you during the night. White noise or natural sound machines are often wonderful. But if you cannot afford one, a fan can make soothing noise. So can a radio tuned to "between stations", where it creates static. Make sure that the radio is not too loud.  Repetitive or ambient music is very good for falling asleep. What's especially important is that there be no dramatic shifts in the dynamics of the music. Ambient music, such as that produced by Brian Eno, is ideal. Just be sure that the music stops or fades out in about an hour, or it could keep you from experiencing really deep sleep. Turn your phone off, or to silent mode (if you use its alarm), so you will not be disturbed with texts, phone calls, and notifications. If you know that you have to be somewhere go to bed earlier.

Summary: Relax in a nice warm bath or shower in the evening. Take 400mg of a magnesium supplement 30 to 45 minutes before bed. Sleep naked. Sleep in varying positions. Use a suitable pillow. Reduce your light exposure an hour or two before going to bed. Add gentle sounds.


Sumilon Island is a marine protected area and fish sanctuary that features varied marine species. Find out more about snorkeling by visiting the Bluewater Sumilon Island Resort website or the Oslob Whale Sharks day trip package. The Oslob Whale Sharks day trip package includes use of boats to and from the mainland, use of swimming facilities at the white sand bar and infinity pool, kayaking, nature hiking, snorkeling, and a lunch. The cost of this day trip package is Php 1500.00 per person on weekdays, and Php 2000.00 on weekends and holidays. Sumilon Island also has caves that are available for touring, and a lighthouse that you can climb to get a view of the whole island. Visit the Bluewater Sumilon Island Resort website or Oslob Whale Sharks website for booking information.

Summary: Go snorkeling to see protected marine species. Enjoy nature with a day trip package. Do a cave tour or climb the lighthouse if you're feeling adventurous.


If you can, test out other fabric types to determine which you prefer. Microfiber is generally not as soft as cotton or silk. Other textiles are also better than microfiber for moderating temperature. Cotton is very breathable, keeping you cool during the summer and warm during the winter. Linen is great for moderating temperature in high humidity.  Consider linen if you sweat a lot at night. However, linen often has a rough texture. Egyptian cotton is generally considered the softest type of cotton, but there are now some brands that market lower grade products as “Egyptian cotton.” Price is the major advantage for microfiber sheets.  Microfiber sheets can cost as little as $20, whereas high quality cotton sheets might be several hundred dollars. Microfiber is durable and easy to wash. Cotton, on the other hand, is liable to shrink when washed.  Microfiber might not be the most luxurious fabric, but you can buy it at a good price and keep it for a long time without investing a lot of effort into care.

Summary: Consider whether microfiber has the right feel for you. Decide how much you want to spend. Go with microfiber for durability.


. You can fresh-squeeze the lemonade from real lemons, or us a packet. The idea is for it to be regular lemonade, so use your favorite way of making lemonade for the base.  Once chilled sufficiently, add ice and enjoy.
Summary: Make lemonade Keep in the refrigerator for at least an hour. Serve.