Health + Wellness

Good Night Sleep Tight

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Improve the quality of your sleep to enhance work productivity

It’s always good to have quality than quantity in many situations, including sleeping. If you’ve been having issues with insomnia or suffering from lethargy in the day, you might want to adjust your daily routine and lifestyle.

Find the Culprit

Various factors contribute to your sleeping routine such as irregular sleep timing. In order to maximise your work potential, your body must have satisfactory rest, accompanied by a good diet. Your sleeping habits are also influenced by your stress and fatigue level.

Sleep is definitely crucial for our body. Therefore, here are several sleeping tips to help you get a well-deserved rest:

Have a regular sleep-wake schedule everyday

Aim to sleep and wake up at the same timing every day. This helps your body to restart its internal clock, allowing you to optimise your sleep quality. 8 hours is the recommended duration to let your body recuperate properly. Once you have established a sleeping routine, you have a higher chance of curing your insomnia.

An alarm clock may not be needed after a period of good sleep as you’ll find it easier to wake up naturally. You should avoid sleeping in, especially during off days and weekends. If you have plans at night, go for an afternoon nap so that you will not accumulate your sleep debt or disrupt your sleep schedule.

Watch what you eat and drink

Your eating habits might affect your sleeping pattern. It is not recommended to go to bed feeling hungry or bloated. You would not be able to sleep comfortably because your body knows that you’re craving for food. Indigestion might keep you awake at night. Get a light snack and avoid heavy meals 2 hours before sleeping.

Avoid drinking too much water at night so that you do not have to constantly wake up for a trip to the bathroom. Aim to have good sleep without too many disruptions. Keep in mind that nicotine, alcohol and caffeine is unhealthy for your body and affects your sleeping quality as well.

Sleep comfortably

Your environment influences your sleeping habits. Refurbish your bedroom with a cosy mattress and pillows and good ventilation. You can also invest in heavy curtains or blackout shades to create a cool, dark and quiet environment that will help your sleeping habits.

Use your earplugs if you have noisy neighbours and avoid working on your bed. Allow your brain to associate your bedroom with sleep, letting it fall into slumber faster.

Limit your napping time

Though napping is helpful in clearing your sleep debt, it may worsen your sleep quality at night. Keep your naps between 15 to 20 minutes. Taking a nap too late in the day will only decrease your sleep drive, making it harder to fall or stay asleep at night.

Engage in a physical activity

A regular workout routine helps you sleep better. Go for a walk or swim during your free time. Find ways to motivate yourself to stay active. The higher the intensity of the workout, the better quality of sleep you’ll achieve. If you’re not used to exercising, light exercises also help boost sleep quality.

Do seek for treatment if you are unable to cure insomnia or other symptoms such as regular morning headaches, even though you’ve attempted self-help. Having good sleep will let you stay effective and emotionally balanced throughout the day.



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