This is the final part of our Sleep Awareness Month series. This month, we’re diving into the science of sleep—how it impacts our health in ways we often overlook and how we can achieve better sleep, better health, and better well-being.
Good sleep doesn’t just happen—it’s built throughout the day. Your morning routine, diet, movement, stress levels, and evening habits all contribute to how well you rest at night. In Singapore, where work schedules, humid weather, and screen-heavy lifestyles can disrupt rest, creating a sleep-supportive routine is essential.
If you often struggle with restless nights or groggy mornings, use this science-backed cheat sheet to improve your sleep quality. Download the free checklist and keep it as a reminder for better rest every night!
1. Stick to a Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends—to regulate your body clock.
2. Get Morning Sunlight
Step outside for 10-20 minutes of sunlight within an hour of waking to reset your circadian rhythm.
3. Avoid Blue Light Before Bed
Limit screens at least one hour before sleep or switch to warm lighting.
4. Eat Sleep-Supportive Foods
Add magnesium-rich foods (nuts, bananas, fatty fish) to your diet and avoid caffeine after 2 PM.
5. Create a Wind-Down Routine
Relax before bed with deep breathing, stretching, or journaling to calm your mind.
6. Keep Your Room Cool & Dark
If you sleep with air conditioning, set it to 24°C or lower, use blackout curtains, and minimise noise for better sleep.
7. Wear Comfortable Sleepwear
Opt for breathable, soft pyjamas to stay cool and comfortable all night.
8. Move Your Body Daily
Get 30 minutes of movement—walking, yoga, or strength training—to improve sleep quality.
9. Optimise Your Sleep Environment
Invest in a good mattress, pillows, and aromatherapy diffuser for a soothing atmosphere.
10. Try Sleep Remedies & Therapies
Explore Soma Haus float therapy, infrared sauna, or meditation apps for better relaxation.
11. Stay Hydrated (But Not Too Late!)
Drink enough water throughout the day, but avoid large amounts before bed to prevent night-time wake-ups.
Download Your Free Guide To Improving Your Sleep in 30 Days Checklist!
Keep these tips handy by downloading our free printable sleep checklist. Stick it on your fridge, bedside table, or phone as a daily reminder to create better sleep habits.
👉 Download the Ultimate Sleep Checklist here 👈
Start with one or two of these habits today, and build a routine that helps you rest deeply and wake up refreshed every morning!
More Ways to Improve Your Sleep:
The Health Benefits of Prioritising Sleep
5 Ways to Declutter Your Mind Before Bed
Detoxing Your Bedroom for Healthy Sleep