7 Secrets to a Good Night’s Sleep

Can’t sleep? We know how it feels. Not only are you fussing in bed, but you’ll be a grumpy ogre in the morning. Apparently 9 out of 10 Malaysians suffer from sleep problems, so let’s make sure we don’t become part of a national epidemic, what with the pressures of Covid-19.

This new year, follow our 7 basic tips to improve sleep quality:

1. Set your sleep schedule.

Having a sleep schedule gets our brain and body accustomed to a rhythm. Be disciplined and go to sleep at the same time every day, and wake up at the same time every morning, regardless of weekdays or weekends.

2. Follow a nightly routine.

Like babies, adults need to follow a nightly routine too. Simple acts like putting on your pyjamas, brushing your teeth or dimming the lights can send signals to your body that it’s time to wind down.

3. Cultivate healthy day-time habits.

What you do in the daytime will determine how well you sleep at night. Get some sunlight because it produces melatonin, a hormone that regulates our circadian rhythm, and exercise regularly – but not before bed time because it increases our heart rate.

4. Watch what you eat.

Good eating habits will help us sleep better. For example, avoid a heavy meal before bedtime because digesting keeps us awake. Caffeine is ok but preferably before 3pm, and alcohol’s sleepy effect wears off in the middle of the night, so it’s counter-productive.

5. Take a melatonin supplement.

Melatonin supplements are a proven safe, natural and effective way to reset your body’s internal clock for the long-term. It’s not a sleeping pill but a safe hormone to replicate the natural one produced in our bodies that regulates our sleep patterns.

6. Change your bedroom environment.

A bedroom should be comfortable and cosy in order to fall asleep more easily. Invest in a good bed frame, a sturdy mattress, fluffy pillows and quality sheets. Block out lights, drown out noise, use calming scents like lavender, and set aircond temperature at 18-20°C if you can.

7. Stay away from electronics.

Unplug from devices 30-60 minutes before sleep time, as blue light from our phones, tablets and laptops cause mental stimulation and decrease melatonin production. Doomscrolling and going down the Netflix rabbit hole is a sure fire to stay awake.

We hope you found these tips useful! If you still have trouble sleeping and need professional help, we can give you a personalised sleep consultation. Bye bye bad sleep, it’s time to kick-start the new year with the sweetest of dreams.

REFERENCES

1. https://www.sleepfoundation.org/sleep-hygiene

2. https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

3. https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep

4. https://www.thestar.com.my/lifestyle/health/2018/05/17/malaysians-jsuffer-sleep-problems/