How to Get a Good Night’s Sleep (According to Science)

Tossing and turning all night? Counting sheep until sunrise? If getting a good night’s sleep feels like a distant dream, you’re not alone! Fortunately, there is hope for every insomniac. When it comes to the real secret of how to get a good night’s sleep, it is important to hear from the experts. To drift off peacefully and wake up feeling refreshed and energised, a few essential science-backed tips can make all the difference.

If you are ready to transform your nights (and mornings!), these are the tried-and-true tricks to a restful sleep that you need to succeed.

Drop the Phone and Dim the Lights

How many hours do you spend in front of a screen every day? If you are like most of us, you are rarely offline and spend most of your waking hours staring at a glowing rectangle. Even when you’re not on your phone or computer, our modern world is filled with artificial light and that can wreak havoc on your sleep cycle. Exposure to light, especially blue light from electronics, suppresses your body’s natural production of melatonin, the hormone that signals sleepiness.

Here’s how to create a relaxing space with minimal light pollution:

• Dim the Lights: An hour or two before bedtime, swap harsh overhead lights for softer, warm-toned lamps. Opt for bulbs labelled as “warm white” because they emit less blue light. If possible, it’s also worth installing dimmer switches for maximum control over the light intensity in your bedroom.
• Keep Electronics Out of the Bedroom: The blue light that radiates from phones, laptops, and tablets can cause a major disruption to your sleep. Get in the habit of turning off all of your devices at least an hour before bedtime. Instead, opt for good old-fashioned books or simply listen to music. If you absolutely must check your phone, make it quick and be sure that you turn on the nighttime (low blue light) mode.
• Embrace Blackout Curtains: Even the smallest bit of light can disrupt your sleep. It is a smart investment to get blackout curtains that block out all of the light from the street and passing cars. A completely dark environment allows your body to naturally produce melatonin, which helps you get into a deeper sleep.
• Beware of Glowing Gadgets: Glowing phone chargers, alarm clocks with bright displays, or even standby lights on electronics can emit light that disrupts sleep. Consider covering them with a cloth or using outlets with built-in on/off switches to eliminate unnecessary glows.

Set the Perfect Temperature

A too-hot or too-cold bedroom can ruin your whole night. Not only is it essential to be comfortable when you get into bed but you also want to plan for the fact that our bodies naturally cool down as we fall asleep. This drop in your core temperature signals to your brain that it’s time to get into sleep mode. However, if your bedroom is too hot or too cold, your body is going to struggle to regulate your temperature, which is going to make it harder to fall asleep and to stay asleep.

• Too Hot Rooms: When the room is too warm, your body has to work overtime to cool down. This can lead to sweating, restlessness, and difficulty falling asleep. You might wake up during the night feeling thirsty or uncomfortable, which will further disrupt your sleep cycle. While keeping your bedroom cool in the Singapore heat isn’t always easy, it is essential.
• Too Cold Rooms: On the other side of things, a chilly room can make it hard to relax and drift off. You’ll likely spend the night trying to get warm, which will affect your ability to fall into a deep sleep and stay asleep.
• Finding Your Perfect Temp: The ideal sleep temperature is said to be somewhere from 16 to 19.5 degrees. This cool environment allows your body temperature to dip naturally.

Establish a Consistent Sleep Schedule

Our bodies thrive on predictability. Creating a consistent sleep schedule that includes both bedtime and wake-up times will help regulate your internal clock and improve your sleep quality. Here’s why sticking to a routine matters:

• The Power of Habit: When you go to bed and wake up at similar times each day, your body gets used to this rhythm. This helps regulate the production of melatonin and other hormones that influence our sleep-wake cycles.
• Work Day Transition Troubles: The temptation to sleep in on weekends can throw your sleep schedule out of whack. Aim to maintain a consistent sleep schedule, even on weekends, to avoid disrupting your internal clock and causing sleep problems during the week. Adjust your wake-up time slightly on weekends if needed, but avoid major changes. Experts typically say that your sleep schedule shouldn’t vary by more than an hour from one night to the next.
• Consistency is Key: Even if you’re not able to fall asleep immediately, sticking to your bedtime routine helps signal to your body that it’s time to wind down. This consistency can help you fall asleep faster and improve overall sleep quality.

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Create a Zen Routine Before Bed

If your mind is racing, it can be nearly impossible to wind down and actually fall asleep. That is why it is so important to have a healthy pre-sleep routine. Here are some relaxation techniques to help quiet your mind and prepare your body for sleep:

• Deep Breathing Exercises: Deep, slow breaths activate the relaxation response in your body, slowing your heart rate and lowering blood pressure. Try inhaling for a count of four, holding for a count of seven, and exhaling slowly for a count of eight. Repeat this cycle for several minutes before bed.
• Progressive Muscle Relaxation: Tense and relax different muscle groups throughout your body, starting with your toes and working your way up. Focus on the feeling of tension releasing as you relax each muscle group. This technique can help to release physical tension and promote mental calmness.
• Meditation: Meditation helps train your mind to focus on the present moment and let go of worries or anxieties that might be keeping you awake. There are many different meditation techniques available, so find one that works best for you. Even a few minutes of meditation before bed can significantly improve sleep quality. Guided meditations are a great place to start or you can simply work through the breathing exercises or muscle relaxation technique above to focus your mind on the present moment.
• Visualisation: Imagine yourself in a peaceful and calming setting like a quiet beach or a lush forest. Focus on the sensory details of the scene, like the sound of waves crashing or the feeling of soft grass beneath your feet. Pushing your mind into a tranquil space and trying to focus on the simple sensations will help ground you.

Take Strategic Power Naps

Naps can be a great way to recharge during the day, but too much napping can actually disrupt your nighttime sleep. Here’s how to be smart with your naps:

• Keep It Short: A well-timed power nap can improve alertness and cognitive function. Aim for a nap between 20 to 30 minutes to maximise the benefits without interfering with nighttime sleep.
• Choose the Perfect Nap Time: Schedule your nap early in the afternoon, ideally between 13:00 and 15:00. Napping too late in the day can make it harder to fall asleep at night.
• Listen to Your Body: Not everyone needs a nap. If napping disrupts your nighttime sleep, skip it altogether. The most important thing is to pay attention to how you feel and adjust your napping habits accordingly.

Fuel Your Body

What you eat and drink can greatly impact your sleep quality. During the day, it’s important to have a sleep-friendly diet. Here’s how:

• Dinner Time Matters: Avoid eating heavy meals close to bedtime. A light and healthy dinner eaten a few hours before sleep allows your body time to digest before you drift off.
• Sleep-Promoting Foods: Certain foods can promote better sleep. This includes foods rich in magnesium, such as leafy green vegetables, nuts, and seeds. Tart cherries are also known to contain sleep-promoting properties so are perfect for a bedtime sleepy cocktail (alcohol-free, of course!).
• Beware of Stimulants: Stay away from caffeine and alcohol close to bedtime. Caffeine can stay in your system for several hours and disrupt sleep, while alcohol might make you drowsy initially but can lead to distributed sleep later in the night.
• Stay Hydrated: Dehydration can disrupt sleep. Aim to drink plenty of water throughout the day, but avoid excessive fluids right before bed to prevent nighttime bathroom trips.

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Create a Sanctuary

Your bedroom plays a crucial role in promoting sleep. Here’s how to create a sleep sanctuary that helps you relax and prevents sleep disruption.

• Invest in Quality Bedding: Your mattress and pillows are key to your nighttime comfort. It is well worth investing in a supportive mattress that aligns with your sleeping style (back, side, or stomach sleeper) and pillows that provide proper neck support. If you can’t upgrade your mattress at the moment, consider getting a bed topper that will add a layer of firmness to a hard mattress or soften a hard mattress. In your bed, look for breathable sheets made from natural fibres like cotton or linen for year-round comfort.
• Embrace Darkness and Silence: A quiet and dark environment promotes melatonin production and creates ideal conditions for sleep. If possible, block out light pollution with blackout curtains. If you aren’t ready to change up your curtains yet, reach for an eye mask. Minimise noise distractions as much as possible with earplugs or a white noise machine.
• Keep It Clutter-Free: Clutter can be visually stimulating and create a sense of stress. Declutter your bedroom and maintain a clean and organised space that promotes relaxation. Aim to keep all of the items that you need to store behind closed doors or drawers.
• Aromatherapy for Relaxation: Consider using essential oils like lavender or chamomile, both of which are known for their calming properties. Diffuse these oils in your bedroom or add a few drops to your pillowcase for a subtle, sleep-promoting scent.

Get to Know Your Natural Sleep-Wake Cycle

We all have natural sleep-wake cycles, also known as chronotypes. The natural rhythm that your body has is very hard to change and, if you don’t know your natural cycle, it is hard to adapt. Here’s how to identify yours and create a sleep routine that aligns with your body’s natural rhythms:

• Are You an Early Bird or a Night Owl? Some people are naturally early risers (morning larks) while others tend to be more productive at night (night owls). Recognising your chronotype can help you establish a sleep schedule that works best for you.
• Respect Your Body’s Needs: Pay attention to your natural sleep-wake cues. If you constantly find yourself feeling tired in the morning even after a full night’s sleep, you might need to adjust your bedtime earlier. Conversely, if you struggle to fall asleep at night and are restless at night but wake up feeling refreshed after a shorter sleep duration, you might be a natural early riser. Remember that not everyone needs exactly eight hours of sleep per night. Some may get by with much less while others need much more. Men and women need different amounts of sleep, and that varies even more at different stages in life. Rather than focusing on an arbitrary number, give your body the chance to sleep as long as is necessary for the night.
• Listen to Your Limits: Don’t force yourself to sleep if you’re not tired. If you lie awake for more than 20 minutes, get out of bed and engage in a relaxing activity until you feel drowsy. Avoid watching TV or using electronic devices during this time. Instead, keep a book or magazine handy. You may also find it helpful to have an audiobook and a set of comfortable headphones.
• Be Flexible: While consistency is important, there might be occasional nights when you need to adjust your sleep schedule. Don’t stress about it. Just aim to get back on track with your regular sleep routine the next day.

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How to Get a Good Night’s Sleep: FAQs

Do you toss and turn all night? Dreaming of waking up feeling refreshed and energised? This FAQ guide will address common sleep issues and provide tips to help you achieve a good night’s sleep consistently.

Why can’t I fall asleep at night?

If you’re having trouble falling asleep, you may be dealing with insomnia. This is an incredibly common sleep disorder that most of us will have to deal with at some point in life.  There are many causes, including stress, anxiety, inconsistent sleep schedule, and medical conditions. Focus on following the relaxation techniques listed above and a consistent sleep routine. If nothing you do helps you get a good night’s sleep, it is time to see a doctor.

Why do I wake up feeling tired?

If you have had a full night of sleep but are still tired, you may have an issue like sleep apnea, restless legs syndrome, or just poor sleep quality. If this is happening to you on a regular basis, it is important to talk to your doctor about any possible underlying conditions.

Is it bad to sleep with the TV on?

The light and sound from the TV will disrupt your sleep cycles and make it harder to fall asleep and stay asleep. It is crucial to opt for a dark, quiet sleep environment. If you find that noise helps you fall asleep, turn on an audiobook or music with a timer that will turn it off after you have fallen asleep.

How many hours of sleep do I really need?

Sleep needs vary by age, but most adults need seven to nine hours of quality sleep per night to function optimally.

Can I function well on less sleep?

An occasional lack of sleep isn’t too damaging but chronic sleep deprivation can lead to fatigue, impaired focus, mood swings, and even chronic health problems. Aim for a consistent sleep schedule for optimal health.

Do I need more sleep as I get older?

Sleep needs tend to decrease slightly with age. However, quality sleep remains important for overall health in older adults.

Why do I dream so vividly?

Everyone dreams, but some people remember their dreams more clearly. Vivid dreams can be caused by stress, certain medications, or even eating close to bedtime.

Is it normal to talk in my sleep?

Sleep talking (also known as somniloquy) is one of the most common sleep disorders, especially in children. If sleep talking is disruptive, consult a doctor.

How to Get a Good Night’s Sleep: Takeaway Message

Struggling to catch those precious Zzzs? Don’t despair! With these science-backed tips to battle insomnia, you have all of the strategies that you need to transform your nights and wake up feeling refreshed. By creating a dark, cool sleep haven, sticking to a consistent sleep schedule, and incorporating relaxing bedtime rituals, you’ll be well on your way to sleep success. Remember, strategic naps, mindful eating habits, and an optimised sleep environment all play a crucial role. And, finally, above all else, listen to your body’s natural sleep-wake cues. If something isn’t feeling right and you are dealing with chronic sleep problems, it’s essential to talk to a doctor.

So, put down that phone, dim the lights, and get ready to experience the power of a good night’s sleep!

For more tips on creating a home sanctuary, explore our gallery of Singapore home inspiration.