0 comments / Posted on by Ashley Tan

The sleep set is the foundation for a good night's rest. In order to have the best sleep, it is important for you to make an overall commitment to healthy, restorative sleep. Here are some better sleep tips to maintain a healthy sleep cycle and ensure that you have the best night’s rest:

  1. Make sleep a priority by maintaining a consistent bedtime and wake schedule, with at least 7-8 hours of sleep each night. Keep the schedule daily, even on weekends. Being consistent will reinforce your body's sleep-wake cycle and help to promote better sleep at night. 


  2. Free your mind at bed time. Create a bedtime routine that is calm and relaxing. You can read a book, listen to soothing music or soak in a hot bath. 

  3. Starting 2-3 hours before bed time, dim the lights in the room and put aside any work or complicated decisions. It takes some time to turn off the "noise". By dimming the lights, your brain is signalled to produce melatonin, which is the hormone that brings on sleep. Create a room that is dark, quiet, comfortable and cool for the best possible sleep. 


  4. Evaluate your mattress and pillow to ensure it is giving you proper comfort and support. If your mattress is 5-7 years old, sagging, or giving you aches, it may be time to consider changing mattresses. 

  5. Insomnia feeds on the smallest of details of modern life, such as the soft glow from a mobile phone or digital clock resting on your bedside table. The short waves of blue light from electronics may interfere with your sleep. If possible, keep work materials, computers and televisions (e.g. sources of blue light) out of the bedroom, or switch them off 2 hours before bed.


  6. Regular exercise has been shown to improve sleep. Exercise regularly, but avoid vigorous exercises at least 2 hr before bed time. Gentle mind and body exercises such as yoga, tai chi, and similar routines are fine just before sleep. You don’t have to be a star athlete to reap the benefits! As little as 20-30 minutes of daily activity can help.

  7. If you sleep with a partner, your mattress should allow each of you enough space to move easily. You should have enough room to stretch and turn comfortably. A queen or king sized mattress is ideal.

  8. Avoid alcohol, nicotine and caffeine when it is near bed time. These stimulants can lead to poor sleep, keep you awake, and disrupt your sleep.

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