5 Tips For A Better Night's Sleep

Constantly finding it difficult to fall asleep? Or maybe you often find yourself waking up feeling more exhausted than before? Well, you're not alone. A study conducted on 43 cities demonstrated that Singapore's the 3rd most sleep deprived city worldwide. 

The inability to have sufficient or good quality sleep on a regular basis is no laughing matter, nor one that should be be taken lightly, given the numerous negative consequences it can have on you, your health  both physical and mental — and those around you. Here are 5 tips that will help you attain a better night's sleep, so that you can wake up feeling fresh and ready to conquer the next day!

1. Introduce some pleasant scents into the mix

The key to being able to fall asleep quickly is to be in a relaxed state. An easy way to achieve this is to simply introduce some light and calming scents into your bedroom. Aromatherapy is also known as one of the best ways to promote better sleep so that you can wake up feeling well-rested the next morning. 

Choose scents that are associated with a positive mood, calmness and relaxation, such as Lavender, Jasmine and Roman Chamomile.  Lavender, one of the most popular scents for relaxing and falling asleep, has calming properties that can help with releasing tension and soothing racing thoughts, thus making it easier for one to unwind and calm down. 

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2. Invest in a mattress that's perfect for you 

Couple lying down on HipVan's Levitate mattress together with a dog, in the bedroom

LEVITATE Mattress  $799-$1499 | Shop here

One of the biggest factors that can affect your quality of sleep is your mattress. A good quality mattress is critical in ensuring that you are comfortable enough to relax, and eventually fall into your slumber. It can also improve the quality of your sleep, which has an effect on a wide variety of things from your energy levels to your mood to overall health, and even your level of alertness which can help you avoid getting into accidents.

If you often find yourself tossing and turning throughout the night, it could suggest that your body's having trouble finding a comfortable sleeping position, possibly signalling that it's time for a mattress upgrade. For a more detailed guide on how to pick your perfect new mattress, read this: Guide to buying a mattress in Singapore 

For tips on taking care of your mattress, read this: 5 tips for taking care of your mattress so it can take better care of you

3. Good quality bed linen is more important than you might think

Grey queen sized bed linen

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Often overlooked, your bed linen can actually have a significant impact on whether you'll be able to get a great night's sleep. Apart from helping to create an inviting feel to your bed, the quality of your sheets can also make a huge different for comfortable sleep. 

Our bodies generate heat when we sleep, making it extremely important to pick the right bedding that helps to maintain a comfortable temperature and one that doesn't trap heat, especially in Singapore's hot and humid climate. Look for fabrics that feel comfortable to the touch and are breathable, so you'll never have to deal with waking up in the middle of the night feeling hot and sticky again. 

4. Stop using your bed or bedroom as your home office!

Man working on his bed with his computer, notebook and cup of tea.

A particularly common suggestion by experts is to keep your work out of the bedroom! Working from your bed or bedroom can create a mental association between your bedroom and work. This means that it will be much more difficult to fall asleep in your bed at the end of the day, as your brain will automatically make the association that you need to be be alert and working, instead of the opposite  relaxing and sleeping. 

Creating a separation between your workspace at home and your sleeping area will make it easier for your brain to strengthen the mental associations between your bedroom and sleep, making it much easier for you to unwind and fall asleep at the end of a long day. Most importantly, it will also help to improve your sleep quality, allowing you to wake up feeling fresh and ready to tackle the new challenges of tomorrow!

5. Take a couple of sips of tea

Tea pot with a cup of tea poured into a glass mug.

As mentioned previously, the key to falling asleep is to be in a relaxed state and drinking tea is a popular natural remedy to achieve this. However, it's worth noting that not every tea is equally good for drinking before going to bed. Teas like Black Tea, for instance, which has one of the highest caffeine levels among all teas, should not be consumed before bed. Instead, try teas like chamomile tea, lavender tea and lemon balm tea, which have been well-established as some of the best teas that will help you to fall asleep, due to their calming effects. 

Having sufficient and good quality sleep is important and should not be viewed as something that's unattainable. We hope our suggestions will help you achieve a good night's slumber everyday, so that you can wake up feeling fresh and ready to take on any challenges that may come you way! 


References: 

  1. https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
  2. https://www.sleepfoundation.org/bedroom-environment/how-smell-affects-your-sleep
  3. https://buffer.com/resources/work-bed/


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