Januari 31, 2023
Achieving a full and healthy night's sleep is a vital goal that many people struggle achieving. If you want to achieve healthier sleep but don’t know where to start, continue reading this guide.
Poor sleep quality can immediately impact your health. Aside from morning tiredness and changes in your mood, a lack of proper sleep can affect your hormones, cognitive functions, and overall quality of life. Sleep deprivation can also put you at risk of various diseases.
In contrast, quality sleep can help you stay active in the morning, exercise well, and be more productive. This goes for both kids and adults.
If you are struggling to get those healthy ZZzzs, here are some simple but life-changing tips and habits that you can improve in order to sleep better.
The body has its own natural clock, called the circadian rhythms. The circadian rhythms are 24-hour cycles that are part of your body clock. A well-known circadian rhythm is the sleep and wake cycle. This responds to the light or darkness of your surroundings, which is why your body automatically feels sleepy at night and alert in the morning.
To give your body a clearer cue to stay awake in the morning and sleepy at night, start giving yourself enough daylight, especially natural light during the day.
We highly encourage doing your exercise in the morning. This is to keep you active during the day and get you ready for a quality night's rest. You don't need to commit to a gym. Jogging or simple walking exercises at home can be beneficial.
Caffeine offers different health benefits and can help you stay active and focused in the morning. However, if it’s your habit to drink your coffee late in the afternoon or at night, your brain can remain stimulated, causing you to struggle to fall asleep at night. This goes for alcohol too, as it can disrupt your sleep quality.
What you eat can also affect your sleep quality. While we love eating sweets and chips at night while watching our favourite TV show, doing so can greatly affect the quality of our sleep. To improve your sleep, start selecting healthier foods and plan out the timing of your meals.
Power naps are good to help you stay alert in the morning. But too much daytime napping can confuse your body and cause you to struggle to fall asleep at night. Improve your sleep quality by limiting your nap time to 30 minutes or less. Also, do not take a nap near your bedtime, even if you feel drowsy after dinner.
While we encourage healthy exposure to daylight in the morning, we discourage too much exposure to blue light before going to bed. Using your phone, television, and other gadgets before sleeping can actually affect your sleep quality and even cause sleep deprivation.
Aside from getting distracted and not sleeping at the right time, blue light exposure enhances mental stimulation, making it difficult to fall asleep.
To improve your sleep quality, stop using your phone or watching television at least one hour before going to bed. We understand that it’s not easy, but you can slowly try to limit your screen time until it becomes a habit.
Speaking of habits, creating a consistent sleep schedule can greatly help you improve the quality of your rest. Irregular sleep patterns, including holidays and weekends, have long-term impacts. Give your body a favour by setting your habits straight.
Set a sleep schedule for when you are most tired and ready to sleep to avoid the annoying tossing and turning at night. You can also set an alarm to start a consistent wake-up schedule. Once you establish a regular routine, your body will instantly feel rested and awake without using an alarm clock.
Aside from your habits, your bedroom itself can make or break your sleep quality. To improve the quality of your rest, start building an environment that is healthy for both your body and your mind.
Oh, a lot of us are in denial when it comes to improving the quality of our mattresses.
Check the quality of your mattress if you toss and turn frequently at night, wake up with back pain or muscle sores, or simply feel tired after sleeping. Your mattress can be old and unsupportive of your sleeping position.
To achieve a better night’s rest, the right mattress should fit your preferred sleeping position, body type, and preferences. It should also offer the right support and pressure point relief to alleviate back pain.
A breathable and moisture-wicking mattress is also helpful in a humid place like Singapore.
What goes with your mattress is also important. Your choice of pillows and bedding accessories should also fit your sleeping position and comfort preferences. It is also critical to select breathable materials to avoid hot sleep and uncomfortable night sweats. Regularly wash your bedding accessories to prevent the buildup of allergens.
Cluttered room, cluttered mind. A disorganised bedroom can generate stress and later affect your sleep quality. You don’t necessarily need to have a Pinterest-like organised home, but it’s important to stick to the essentials and get rid of the visual clutter.
Make your bedroom a safe space where you can sleep and unwind in peace after a long and tiring day. While keeping your bedroom conducive for sleeping, you can also include some personal touches to make your bedroom feel more welcoming. Welcome white noise, relaxing music, or relaxing scents if they keep you more comfortable.
This guide is made for educational purposes only and is not intended as a substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified medical professional with regards to your sleep health.
Somnuz @ Hillview
34 Hillview Terrace Tingkat 3, Singapura, Barat Daya 669254, Singapura
Waktu Kedai: 11 PG - 7 PTG (Dibuka Setiap Hari)
61 Jalan Ubi #01-34
Singapura, Timur Laut 408727, Singapura
Waktu Kedai: 11 PG - 7 PTG (Dibuka Setiap Hari)
Telefon: 6950 2657
Whatsapp: 6950 2657
Isnin hingga Jumaat: 11 AM - 7 PM
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