9 Tips For A Better Sleep At Night

June 26, 2020



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.


How About Sleeping Pills?

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”).



Healthy sleep habits

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!

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