Are you having trouble with sleep now that circuit breaker is over? Some of us may have become used to sleeping late at night since there was the luxury of taking naps during the day.
There is plenty of research on how we can achieve better sleep. Although sleeping pills may seem to be effective in the short term, they lose their efficacy with regular use and there is a risk of becoming addicted or dependent on sleeping pills.
A proven better method is to develop healthy sleep habits (termed as “sleep hygiene”).
Try these simple tips to maximise and improve the quality of your sleep.
#1 Turn your bedroom into a sleep-inducing space
We fall asleep more easily in a dark, cool, and quiet environment. Draw the curtains or use an eye mask to block out light, and put away phones and tablets which emit blue light that stimulates our brains to keep us awake. Turn up the fan or air-conditioning for a few hours to cool down the room – research has shown that a drop in body temperature is associated with sleepiness.
#2 Have a regular bedtime
Aim to sleep and wake up at the same time every day, even on weekends or days off. It is also good to have a regular daytime routine, and try not to avoid doing any planned activities just because you feel tired.
#3 Avoid caffeine, alcohol, and nicotine (cigarettes)
Avoid these 4-6 hours before going to bed. These substances interfere with the ability to fall asleep and affect the quality of sleep.
#4 Establish a soothing sleep routine
Try to do some relaxing stretches or breathing exercises, having a cup of caffeine-free beverage, or taking a hot shower or bath 1-2 hours before bedtime. Over time, this bedtime routine will remind your body that it is time to sleep.
#5 Don’t watch the clock during the night
This will make you feel more stressed if you are unable to sleep. Instead, if you haven’t been able to fall asleep for a while, get out of bed and do something boring until you feel sleepy, then return to bed. For example, you could sit on the sofa with the lights off, or read a textbook or something that is not too stimulating.
#6 Try not to take naps during the day
so that you are tired enough for bed. If you do have to, try to do so before 3pm, and for less than an hour. Many have the habit of taking naps after work, leaving them wide awake when it comes to the actual bedtime.
#7 Bed is only for sleeping
Avoid eating, reading, watching videos, or scrolling on your phone while lounging on your bed. This helps your body to make the association between bed and sleep, and you will find it easier to fall asleep once your body hits the sack.
#8 Regular exercise
Exercises help with sleep – as long as you make sure to finish it at least 3 hours before bed. Morning exercises are a great way to feel refreshed for the day ahead, but exercising too close to bedtime can keep you awake at night.
#9 Seek medical help
If you are having difficulty with sleep even after trying the tips above, our friendly doctors are available to help with your sleep issues.
We offer Online Consultation with Doctor. You can now speak to our doctor without stepping out of the house! Contact us today!
541 Orchard Road #11-01, Liat Towers Singapore 238881
9728 2861
6836 8386
Opening hours: Monday to Friday: 9am to 5pm
Saturday: 9am to 1pm.
Sun/Public holiday: Close
541 Orchard Road #10-02, Liat Towers Singapore 238881
9728 7793
6734 5260
Opening hours: Monday to Friday: 9am to 5pm
Saturday: 9am to 1pm.
Sun/Public holiday: Close
541 Orchard Road #10-01A, Liat Towers Singapore 238881
9088 8775
6262 3660
Opening hours: Monday to Friday: 9am to 6pm
Saturday: 9am to 1pm.
Sun/Public holiday: Close
524A, Greenridge Shopping Centre, #02-01, Jelapang Road, Singapore 671524
8799 8936
6892 6681
Monday to Thursday: 8am to 4pm, 6pm to 9pm
Friday: 8am to 4pm
Saturday: 8.30am to 1 pm
Sun/Public holiday: Close
524A, Greenridge Shopping Centre, #02-02, Jelapang Road, Singapore 671524
8799 8936
6892 0789
Monday to Thursday: 9am to 5pm, 6pm to 9pm
Friday: 9am to 5pm
Saturday: 9am to 1pm
Sun/Public holiday: Close
105A Bidadari Park Drive
#01-09 Singapore 341105
8616 6166
6970 7933
Monday to Friday: 8.30am to 4pm
Saturday: 8.30am to 1pm
Healthsprings was established in 2000 with its first medical clinic located at Bukit Panjang. In 2001, the company ventured into the medical aesthetic field and has been offering Lasers, Peels, Fillers, Botulinum Injections and other aesthetic services. In 2008, Healthsprings Laser and Aesthetic is opened in Orchard Road and has been known to specialise in different aesthetic procedures for the skin, face, body, and hair.
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