01
Avoid using electronics at least 30 mins before bedtime
The blue light coming from the phone/tv/tablet suppresses melatonin, a hormone that supports your sleep/wake cycle. When your cycle is disrupted, you feel less rested. Reading emails, sending texts, and checking social media, etc. can all stimulate your mind, making it harder for you to fall and remain asleep.
02
Practice relaxation techniques
If you have trouble falling asleep, relaxation techniques such as deep breathing and muscle relaxation can help you quiet your mind and calm your body.
03
Read a book
Stick to an old-fashioned physical book, or use an e-reader, rather than a bright tablet or mobile phone.
04
Listen to relaxing music
Slow and soothing music has the power to help you feel relaxed and at ease, making it easier for you to fall asleep. Once you integrate music into your bedtime routine, stick with it. It will become a habit that cues your body to prepare for shuteye.
Check out this playlist to help you sleep better.
05
Eat smart
Avoid going to bed with an overly full belly. It will make you feel uncomfortable and could keep you awake longer. Sometimes, heartburn or gas will further increase the discomfort, thus, affecting sleep. Also, avoid satiating hunger pangs before bed with large meals. Instead, have light and healthy snacks like low-fat yoghurt, a cup of milk, or a serving of fruit.
06
Exercise regularly
Moderate-to-vigorous physical activities help you fall asleep more quickly and improve your sleep quality. Being exposed to sunlight while exercising outdoors helps your body regulate its sleep/wake cycle.
Exercise also leads to changes in body temperature that facilitate a good night's sleep. Current science suggests the best time to exercise for better sleep differs from individual to individual. Try exercising at different times to determine an exercise schedule that helps you sleep better.
Stay active with our exercise tips!
07
Stick to a bedtime routine
The consistency of a routine signals for your body and brain to sleep. Create a routine and schedule by going to bed and waking up at the same time every day (including weekends).
08
Stay away from caffeine and alcohol at night
Caffeinated beverages, such as coffee or tea, are stimulants that can temporarily make us feel more alert by blocking sleep-inducing chemicals in the brain and increase adrenaline production. Avoid consuming alcohol at night. Although it helps shorten the time taken to sleep, it can disrupt sleep later in the night, leading to poorer quality sleep.
09
Keep your sleep environment comfortable
Block out light using thick curtains or eye shades, and consider using earplugs to drown out loud noises.
10
Avoid evening naps
Napping later in the evening may disrupt your ability to fall asleep at night. Research has shown that the best time to take a power nap should be done in the early to mid-afternoon that lasts approximately from 10 to 20 minutes.
11
If you’re a smoker, quit smoking!
People that smoke have a dependence on nicotine. As smoking is highly addictive, smoking can lead to poor sleep and sleep-related issues.
Heavy smokers may experience withdrawal symptoms throughout the night, when going on hours without a cigarette. The body may begin to crave nicotine, resulting in the need to wake up for a puff. As a result, sleep cycles are disrupted and less deep sleep occurs.
Quitting smoking can reduce your health risk and help you begin to get better sleep.