Sleep Hygiene Guide

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.

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Written by: Melissa Chow | Designed by Yong Yong Qing | Edited by: Jonathan Kuek