Sleep Hygiene Guide
- jessicaaqian
- Oct 8, 2024
- 1 min read

A guide to getting a good night's rest
Sleep Quality
How many hours of sleep?
How rested or restored you feel upon waking, how tired you feel throughout the day, and how frequently you are awakened during your sleep cycle.
Sleep Latency
Amount of time taken from being fully awake to falling asleep.
Tips to Improve Sleep Hygiene
Moderate to Vigorous Physical Exercise
Especially in the afternoon!
Listen to Sedative Music before Sleeping
Try classical music with a slow tempo of 42-65 beats/ minute
Reduce Nap-Taking
BUT, taking 10-20mins naps are ideal and can help to boost alertness, cognitive performance and enhance nighttime sleep quality.
Achieve Minimum Of 7-9 hours Of Sleep For Young Adults
Longer sleep duration is associated with higher social and perceived well-being!
Reduce Reliance on Caffeinated Drinks
To improve sleep quality and quantity!
Put Away Electronics Before Sleeping
To shorten sleep latency.
Make your Bedroom Comfortable Enough
Create a peaceful atmosphere. Try aromatherapy such as by using lavender essential oils.
**The tips are subjective in nature and not a ‘one-size-fits-all’ solution to improve orchange one’s sleep hygiene routine. What works for one may not work for another. What is most crucial is to cultivate a daily sleep routine that maximises one’s sleep quality, quantity and latency.
Written by: Melissa Chow | Designed by Yong Yong Qing | Edited by: Jonathan Kuek
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