Are you envious of those people who fall asleep as soon as their head hits the pillow? You’re not alone.
The Straits Times published a 2020 pandemic-related study that showed that 27% of the thousand Singaporean survey participants have insomnia!
Luckily, there are ways to address your lack of sleep (or the quality of your snoozing) by making a few simple adjustments to your lifestyle and habits.
Make your bedroom a sleep oasis.
A cluttered room will not produce peaceful sleep (especially if the clutter extends to your bed). So work on making your bedroom conducive to sleep by organizing it and making your bed the main focus.
And don’t forget to invest in pillows that can help you sleep more soundly whether it’s on your side, belly, or back!
Avoid caffeine and rich meals at dinnertime.
If you’re a coffee-lover, you won’t have to give up your favourite cup of brew. You’ll just need to adjust your coffee drinking schedule so that it won’t get in the way of a good night’s sleep.
Caffeine is a stimulant that can make you restless both physically and mentally. So avoid drinking anything caffeinated at dinnertime or at least a couple of hours before you plan on going to bed.
And while you’re at it, make your dinners light and easy to digest instead of being carb-laden and rich. You can address your cravings for Italian fare like pizza and pasta during brunch or lunch, instead.
Stick to a sleep routine.
The experts at sleep clinics in Singapore will advise you to establish a sleep routine that can help your body and brain recognize when it’s time to switch off for the night.
So after dinner (which should also be scheduled as closely as possible every single day), start making preparations for sleep. Brush your teeth, do your skincare routine, play some soothing music, get into your pyjamas, put on your sleep mask, and hop into bed.
Switch off all electronic devices or put them on silent for uninterrupted slumber. If you need a CPAP machine to sleep soundly, switching it on and hearing its hum can signal your brain that it’s time to hit the sack.
Don’t nap too much in the daytime
The best gaming chairs in Singapore have an irresistible feature — they’re well-padded enough to induce daytime naps and snoozes! This feature has its drawbacks that how well you’ll be sleeping when night falls, though.
Unfortunately, falling asleep on your office chair or sofa can wreak havoc on the quality of your sleep at night. But if you’re simply tired and need some shut-eye, try to nap earlier in the day and not in the late afternoon so it won’t interfere with a full night’s rest.
And try to limit daytime snoozes to half an hour a day at most.