Tips on Getting Better Sleep

Do you feel tired all day but can’t sleep well at night?

Don’t worry, you’re not alone. Unfortunately, most of us live in this daily nightmare due to poor sleep hygiene. Insufficient sleep or poor sleep quality poses risks to our overall well-being.

Without proper rest, the mind becomes less alert while the body struggles to keep up. As a result, performance capacity decreases, we fall sick more, and everything just becomes more stressful.

Are you tired of feeling tired?

If you do, try revamping your SLEEP ROUTINE to fix your body’s relationship with sleep.

Based on the 5 senses, here are some ways to get yourself sleep-ready. Why not pick one to try out tonight?

Smell

Light a candle or use essential oils to fill your room with comforting and cozy scents. Lavender and Chamomile are popular fragrances that reduce stress and anxiety. Pampering your nose helps your mind unwind for the day and improves your sleep.  

Touch

Before hopping into bed, try doing light stretches to relieve muscle tension. If your sleep is constantly disrupted throughout the night, stretching relaxes the body, helping you stay asleep longer and improving the quality of your rest [4].

Hearing

From classical to instrumental versions of your favourite songs, music can be a fun and easily accessible addition to your sleep routine. Immersing in slow, soothing music significantly reduces stress levels and distracts your mind from thoughts hounding you before sleep. Try compiling a playlist that can lull you to sleep tonight!

Sight

Everyone loves to end the day with Netflix or TikTok. However, such screen time is what keeps you up, preventing you from falling asleep at a proper hour. Instead, swap out your nightly “doom scroll” for a book or some good old WordSearch. These screen-free activities give your mind and eyes sufficient time to unwind, letting sleep find you faster.

Taste

End the day with a warm cup of tea to relax and rejuvenate your mind before sleep. Jasmine, Chrysanthemum, and Pu’Er are teas that aid stress relief and offer multiple health benefits, making them perfect for cleansing and unwinding after a busy day.  

Remember, every body works differently. If these ideas aren’t for you, don’t give up! There are plenty of other ways to build a bedtime routine for YOU.

Alright! It’s time to lock in and get better sleep in 2026!

Written by: Anastasia

01/2026

References

DementiaHub.SG. (2025, December 14). 5 Effective tea blends for caregivers’ stress and sleep relief. https://www.dementiahub.sg/supporting-caregivers/5-effective-tea-blends-for-stress-sleep-relief/

Finucane, E., O’Brien, A., Treweek, S., Newell, J., Das, K., Chapman, S., Wicks, P., Galvin, S., Healy, P., Biesty, L., Gillies, K., Noel-Storr, A., Gardner, H., O’Reilly, M. F., & Devane, D. (2021). Does reading a book in bed make a difference to sleep in comparison to not reading a book in bed? The People’s Trial—an online, pragmatic, randomised trial. Trials, 22(1), 873. https://doi.org/10.1186/s13063-021-05831-3

Health Promotion Board. (2022, November 15). The importance of sleep. https://www.healthhub.sg/well-being-and-lifestyle/personal-care/sleep

Lam, N. (2025, November 7). Many in Singapore struggle to get a good night’s sleep – and this is detrimental not just to the individual. CNA. https://www.channelnewsasia.com/today/big-read/sleep-deprivation-health-productivity-risks-4862566

Lee, Y. Y., Lau, J. H., Vaingankar, J. A., Sambasivam, R., Shafie, S., Chua, B. Y., Chow, W. L., Abdin, E., & Subramaniam, M. (2022). Sleep quality of Singapore residents: findings from the 2016 Singapore mental health study. Sleep Medicine X, 4, 100043. https://doi.org/10.1016/j.sleepx.2022.100043

Lin, C. C. (2025, December 16). Bedtime perfumes are the new wellness trend – is it just a gimmick or can they really help you sleep? CNA Lifestyle. https://cnalifestyle.channelnewsasia.com/style-beauty/bedtime-perfumes-promote-better-sleep-464871