Getting quality sleep isn’t just a luxury—it’s essential for your mood, energy, focus, and overall well-being.
At HOMA, we believe that restful nights lay the foundation for vibrant, productive days. For the traveler, digital nomad, or wellness seeker looking to recharge and unwind, good sleep is the key to living your best life — it’s about building the right habits.
✨ Here are our Top Tips for Your Best Sleep Ever—simple, effective ways to wind down, relax deeply, and wake up feeling refreshed and recharged.
📵 1. Put Away Your Phone & Screens The blue light from your phone, tablet, or TV disrupts melatonin production, making it harder for your brain to wind down. Try setting a “screen-free” rule 30-60 minutes before bed. Instead, unwind with a book, journal, meditate, or do some light stretching.
🚫 2. Don’t Look at Your Phone in the Middle of the Night Waking up and checking your phone—even for a few seconds—stimulates your brain and disrupts your sleep cycle. If you wake up, resist the urge to check messages or scroll, and instead keep your bedroom dark and calm to fall back asleep faster.
🌞 3. No Phone First Thing in the Morning Take a moment for yourself and enjoy the calmness before you start your day. Starting your day with notifications, emails, or social media can increase stress and anxiety before you even get out of bed. Instead, give yourself at least 15-30 minutes of screen-free time in the morning—stretch, breathe, or enjoy a quiet moment before jumping into the digital world.
☕ 4. Avoid Caffeine in the Afternoon Caffeine has a half-life of 5-6 hours, meaning that even your afternoon coffee can still be in your system at bedtime. To avoid sleep disruptions, switch to caffeine-free herbal teas or warm water in the evening.
🍽️ 5. Keep Dinner Light & Early Eating a heavy or late meal can cause discomfort and disrupt sleep. Aim for a light, balanced meal at least 2-3 hours before bed to give your body enough time to digest. If you’re hungry before bed, opt for a small snack like almonds, bananas, or herbal tea.
🏃 6. Move Your Body During the Day Regular exercise helps regulate your sleep cycle, reduce stress, and improve overall sleep quality. Aim for at least 30 minutes of movement daily—whether it’s yoga, walking, or a gym session. Just avoid intense workouts right before bed, as they may leave you feeling too energized to sleep. Check out one of our gym classes or VIKASA yoga sessions and be part of our HOMA Wellness community.
🍷 7. Limit Alcohol Before Bed A glass of wine might make you feel drowsy, but alcohol disrupts REM sleep, leading to restless nights and early wake-ups. Try cutting back on alcohol in the evenings, or switch to a relaxing, non-alcoholic alternative like chamomile tea.
🌃 8. Make Your Room a Sleep Sanctuary Creating a sleep-friendly environment can make a huge difference. At HOMA, we provide blackout curtains to block out unwanted light, ensuring a restful and uninterrupted sleep. Pair this with a cool, quiet room and our HOMA sleep kit to optimize your sleep quality.
The HOMA Sleep Kit: Your Key to Restful Nights & Energized Mornings
At HOMA, We Believe That Quality Sleep Is The Foundation Of A Happy, Healthy, And Productive Life. That’s Why We’ve Designed The HOMA Sleep Kit—A Carefully Curated Set Of Sleep Essentials To Help You Drift Into Deep Relaxation And Wake Up Feeling Refreshed And Energized.
Whether You’re Adjusting To A New Time Zone, Unwinding After A Long Day, Or Simply Looking To Improve Your Sleep Routine, Our Kit Has Everything You Need.
✨ What’s Inside The HOMA Sleep Kit?
🔹 Silk Eye Mask – Blocks Out Light And Creates The Perfect Sleep Environment For Deeper, More Restorative Rest.
🔹 Comfort Ear Plugs – Reduces Background Noise, Helping You Drift Off Peacefully, No Matter Where You Are.
💤 Ready To Upgrade Your Sleep? Try The HOMA Sleep Kit And Embrace Deeper, More Restful Nights. 🌟
Sleep Well With HOMA.
There’s no place like HOMA.
HOMA sleep kit is available for long-term residents and can be purchased at People Cafe for 350 THB.
