• published on 4/26/2023
  • 5min

6 proven tips to sleep better and longer

Getting sufficient and quality sleep is a crucial aspect of maintaining one's health and well-being, particularly in Asia, where the fast-paced lifestyle can take a toll on one's sleep patterns.

6 proven tips to sleep better and longer

Asians are the most sleep-deprived, according to a global survey on sleep habits. Lack of sleep can result in a range of negative outcomes, including difficulty focusing, irritability, impaired decision-making abilities, and weakened immune function.

In this article, learn about the six science-backed tips that can help you sleep better and longer.

Tip 1: Establish a consistent sleep schedule

One of the most important steps you can take to improve your sleep quality is to establish a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends.

Doing so helps regulate your body's internal clock, also known as circadian rhythms. This internal clock helps regulate several physiological processes, including sleep-wake cycles, hormone production, and body temperature. When you establish a consistent sleep schedule, your body becomes accustomed to a regular sleep routine, making it easier to fall asleep and wake up naturally. This is because your body anticipates sleep and wakes up naturally without the need for an alarm clock.

In contrast, irregular sleep patterns can throw off your body's internal clock, making it harder to fall asleep and wake up on time, resulting in sleep deprivation and other sleep-related problems. Moreover, consistent sleep patterns are essential for shift workers who work irregular hours for them to establish a regular sleep routine.

Tip 2: Create a sleep-conducive environment

The environment in which you sleep plays a significant role in determining how quickly you fall asleep, how long you stay asleep, and how well-rested you feel upon waking up.

A cool, dark, and quiet environment promotes relaxation and helps induce sleep. The ideal temperature for sleeping is 65 degrees Fahrenheit (18.3 degrees Celsius), according to experts. You can achieve this by using a fan or air conditioner to circulate cool air throughout your bedroom. Additionally, consider using blackout curtains or shades to block out any light sources that may interfere with your sleep.

Noise levels can also disrupt your sleep. Try using earplugs, sound machines, or white noise generators to mask any unwanted noise.

Investing in a comfortable mattress and pillows that provide adequate support is also essential for improving your sleep quality. If pillows do not provide adequate support, they can cause neck pain, leading to a restless night's sleep.

Finally, consider decluttering your bedroom to make it a relaxation haven, free of any distractions that may interfere with your sleep.

Tip 3: Limit exposure to blue light

Exposure to blue light emitted by electronic devices, such as smartphones and tablets, can suppress the production of melatonin, a hormone that regulates sleep. It is recommended that you avoid exposure to blue light for at least an hour before bedtime.

However, if you must use electronic devices before bedtime, consider using blue light-blocking glasses or downloading apps that filter out blue light. These tools can help reduce the amount of blue light that reaches your eyes, mitigating the impact of electronic devices on your sleep quality.

Tip 4: Avoid stimulants and alcohol

Stimulants, such as caffeine and nicotine, can interfere with the body's ability to fall asleep and stay asleep. Caffeine, which is found in coffee, tea, energy drinks, and some medications, can remain in the body for several hours and has a half-life of around 5-6 hours.

This means that consuming caffeine in the afternoon or evening can interfere with your ability to fall asleep at night. Similarly, nicotine is a stimulant that can increase alertness and interfere with sleep quality.

While alcohol may help you fall asleep initially, it can disrupt your sleep cycle and lead to fragmented sleep. Alcohol is a depressant that can make you feel drowsy and sedated. However, it can also interfere with the body's natural sleep cycle, causing you to wake up frequently during the night and feel less rested upon waking up. Moreover, alcohol can cause snoring, sleep apnea, and other sleep-related problems.

Tip 5: Incorporate relaxation techniques into your bedtime routine

Engaging in activities that promote relaxation can help you transition from a state of wakefulness to a state of relaxation, making it easier to fall asleep and stay asleep.

Activities such as taking a warm bath, reading a book, meditating, or practicing deep breathing can help you relax and prepare for sleep. By incorporating these techniques into your bedtime routine, you can create a sense of calm and relaxation that will help you drift off to sleep more easily.

It's important to note that everyone's relaxation preferences may differ, so it's necessary to experiment with different techniques to find what works best for you.

Tip 6: Exercise during the day

Studies have shown that engaging in physical activity during the day can help you fall asleep faster, stay asleep longer, and experience deeper sleep.

When it comes to the relationship between exercise and sleep, timing is key. Experts suggest that if you engage in any vigorous physical activity, it's best to do so at least one hour before bedtime. This allows your body to cool down and relax, signalling to your brain that it's time to sleep.


Incorporating these tips into your daily routine may take some time, but the benefits to your health and well-being will be immeasurable. So, take the first step towards better sleep today and enjoy the benefits of a good night's rest.