How to sleep better

  • user-iconAero Credit
  • calendar10 June, 2020

Since the coronavirus outbreak started, many countries go on lockdown and many people start to work from home since March or April, or even earlier. Some are have been complaining can’t sleep well. Even though Singapore has exited the “Circuit Breaker” and now we’re in phase one, many Singaporeans are still working from home and many still can’t sleep at night.

If you’re having sleeping problem as well, We will be giving you some tip and hopefully it will fix your body clock.

 

Do not consume caffeine at night

When caffeine is consumed late at night, caffeine will stimulates your nervous system and may stop your body from naturally relaxing at night. Therefore, drinking large amounts of coffee at night is not recommended.

 

  1. Exercise daily

Regular physical activity can promote better sleep, Include this in your daily routine. You may noticed that, the traffic is much lesser than usual due to circuit breaker, and it’s a good time for a jugging near your house, even you are staying in CBS area. You may consider to go to the nearest park as well.

 

  1. Naps

As most of us are working from home or on a staggered working hours, we may slowly form a habit of naps during the lock down. Long naps can affect your night sleep. If you choose to nap, limit yourself up to 1 hour and not too late in the day. However, If you take regular daytime naps and sleep well, you shouldn’t worry. The effects of napping depend on the individual.

 

  1. Put away your smart phones

Electronic devices keep your mind awake, it is advised to put away devices like smart phones and tablets at least one hour before bedtime. Even we don’t have to report to office in the next day as most of us are still working from home, but it’s still advisable to maintain the same bedtime.

 

  1. Pay attention to what you eat

Don’t eat too much food when it’s late or before you sleep. They overload your digestive system, which affects how well you sleep but also do not go to bed hungry.

 

  1. Wake up the same time everyday

Wake up at the same time every day, even on weekends or holiday. Waking up at the same time everyday will help you sleep better at night.

 

  1. Bedroom temperature

Bedroom temperature actually affect your sleep more than external noise. Around20°C seems to be a comfortable temperature for most people but it depends on your preferences and habits.

 

  1. Keep your room dark at night

Keeping your room as dark as possible when you’re going to sleep. Switch off all the lights, putting curtain to block lights outside your window. Blackout eye mask if your room is still bright.

 

  1. Schedule time for worrying.

Set aside 15 to 30 minutes a day to worry about things and unwind for the day.

Identify actionable issue and note down on the immediate next course of action. (i.e Financial issues, Family issues, Work-related issues, etc.)

Set a reminder for each action and be accountable for it.

 

 

Still having trouble sleeping?

Do not hesitate to consult a doctor or sleep profession.

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