Did you know that four out of 10 Singaporeans clock less than seven hours of sleep on weekdays, according to a study by SingHealth Polyclinics?
Whether you have trouble falling asleep or yearn for a little more shut-eye, here are seven top tips to help you get to sleep faster and better at night.
Read more: 10 Ways to increase your metabolism
A regular sleep schedule
While it’s tempting to sleep in on the weekends, make it a habit to go to bed and wake up at the same time every day. This will regulate your internal body clock, so falling asleep and waking up each day will be easier.
A dark bedroom makes falling asleep easier. That may seem obvious but did you know that light from TV screens, laptops and mobile phones should also be avoided before bedtime?
Blue light from digital screens suppresses melatonin, a sleep-inducing hormone.
Keep your thoughts in check
Anxiety and stress are some of the top causes of sleeplessness. If your thoughts tend to get better of you when you hit the pillow, then practice keeping a notepad at your bedside. Jot down your anxious thoughts in a to-do list that you can revisit the next morning.
Dinner like a pauper
Keep dinner light to avoid indigestion or heartburn at night. For some, a healthy light snack just before bed can help with a better night’s sleep. Try a small banana or a glass of nut milk. These are mood-enhancing foods that help with the release of feel-good neurochemicals that help to calm and relax you.
The “4-7-8” method
This breathing technique claims to help you fall asleep within a minute. It helps you relax by slowing down the heart rate. Inhale slowly and quietly through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale through your mouth for 8 seconds.
Aromatherapy has been used for centuries as a natural sleep remedy. The scent of lavender can help to put you in a relaxed state and clear your mind, making it easier for you fall asleep.
Stay active during the day
According to Sleep.org, even 10 minutes of aerobic exercise such as walking or cycling can dramatically improve your sleep quality, especially on a regular basis!
Most importantly, if you’re tossing about in bed for more than 15 minutes, get up and do something else. Lying in bed unable to sleep can cause a build up of anxiety which makes it even harder to get some shut-eye. Try reading a book or listening to classical music and only go back to bed when you feel sleepy.
Our Nutritionist Recommends:
Ingredients such as almond, banana and mint have a calming and relaxing effect that help to promote a good night’s sleep. This selection contains tryptophan and magnesium that help to relax muscles, reduce stress and ease headaches.