I Follow These 6 Science-Backed Tips for Better Sleep

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Good sleep plays a vital role in our body systems. On the other hand, inadequate and bad sleep quality may make us feel grumpy or long-term consequences, such as hypertension and even cardiovascular disease. Also, bad sleep affects our productivity in the hustle and bustle of Singapore.

That is why I always follow these proven science-backed tips to have a well-rested night every day.

Keeping a regular sleep-wake schedule

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Most of us dislike spending a night tossing and turning from one side to another side of a bed. It makes your body which is already tired, become more tired. As a result, you end up in a cycle of tired of being tired.

To avoid it and as a start for a countless night of better sleep, you have to keep a regular sleep-wake schedule.

According to Mayo Clinic, most adults should sleep at least seven hours and no more than eight hours for a well-rested night. So, always try to go to sleep and wake up at the same time every day.

However, what should we do if the weekend is approaching and you want to spend the night out?

You will not disturb your natural sleep-wake rhythm if you limit the difference for only an hour. More than an hour, tossing and turning before sleeping may turn up again because your body’s internal clock has to readjust again.

Creating an excellent sleep environment

A comfortable sleep environment can be a headstart to help you in keeping up a regular sleep-wake rhythm. A conforming environment will notify your brain that it is time to relax and sleep. Therefore, our body will be well-prepared for the following days.

There are so many things that you can do to create a great sleep environment, for example:

• Sleeping on a comfortable bed
• No work in the bedroom
• A chilly room temperature

Since Singapore has a typically tropical climate, we love to use the air conditioner during the night. It is the best option to keep the room cool. Depending on your air conditioning unit, you can actually set it up to turn it on automatically on your preferred schedule. With that feature, your room will be in a chilly temperature once you reach home after a long day outside.

Therefore, always ensure your air conditioner has regular aircon servicing to keep your room chilly during the night for your better sleep.

Go for an afternoon walk

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Conforming to the discussion from The Extraordinary Importance of Sleep, bad quality and quantity of sleep will negatively impact our attention and thought process. Hence, including physical activity in your daily can help you to sleep better.

However, most people may not have the chance to go exercise at a gym. Worry not, the easiest way you can do it is going for a brisk daily walk. Avoiding a sedentary lifestyle will help you to have an easier time falling asleep during the night.

The reason? Because a simple physical activity will enhance the effect of melatonin. It is a natural sleep hormone that helps your internal clock to regulate the body’s sleep-wake schedule.

Dim the lights

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A simple strategy that you can also try is to dim the lights in your surrounding during the night. The best time to stop exposing yourself to bright light is around one or two hours before bedtime.

In our daily life case, you can promote better sleep by:

• Minimise the usage of the phone, tablet, computer, or TV since the blue light may make you hard to fall asleep
• Avoiding TV shows, programs, or streaming services before bedtime because some programs may stimulate your brain instead of helping you to unwind
• Consider installing a dim nightlight in your room and bathroom in case you have to go to the restroom during the night time — it will help you to fall asleep again after waking up

Good eating habits

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Our body is a complex system. It is so complex that what you eat hours before bedtime will affect how you sleep during the night. For examples, the following eating habits may affect your sleep quality:

• Hunger before going to bed
• Big meals before bedtime; always eat early in the evening because it is recommended to avoid eating one or two hours before you sleep
• Caffeine intake can cause sleeping troubles
• Alcohol may make you sleepy, but it will have a detrimental effect on your sleep quality

So, avoiding food or beverages that could wreak havoc on your regular sleep-wake schedule should also be your priority if you want better sleep.

Relax and unwind before sleeping

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Your nighttime should be the time for you to relax and unwind after going through the day.

However, some people find it hard to ease their minds during the night. The uneasiness could come from some stuff in our lives, for instance, piling bills, a long to-do list, or maybe the anger or worries we experienced during the day are still lingering on our minds.

There are some steps you can try to destress your mind before sleeping:

• Trying deep breathing exercises
• Resolving your concerns before bedtime
• Meditation
• Taking note of stuff that is worrying you and set them aside to be dealt with tomorrow
• A warm bath before bedtime
• Listening to an audiobook or soft music
• Managing your stress level by getting organised so you can deal with stuff effectively

In short, we can avoid restless nights and morning fatigue. There are a lot of scientifically proven tips to get better sleep. You just have to find ones that work for you.

Questions? Thoughts? Reach me in the comment section!

Check out my other post if you are looking to improve your home security in Singapore.