5 things you must do to get a good sleep

GET COMFY
Arianna Huffington advocates having an hour of pre-bedtime preparations, including a warm bath, chamomile tea, and soft lighting in the bedroom. You don’t need a luxury mattress for optimal sleep, although it will certainly help if you’re sharing the bed with a restless sleeper or with children. The new Tempur Hybrid mattress features Precision Micro Coils, advanced motion-absorbing Tempur material and CoolTouch technology that absorbs excess heat. From S$3,699 at all Tempur stores.

DISCONNECT
The bright lights from the screens of electronic gadgets and devices disrupt the body’s natural circadian rhythm, and pushes the body clock further back when it comes to sleeping time. Checking your social-media accounts and reading the news in bed can also result in mental stimulation that makes it harder for your brain to wind down before sleeping. Dr Lim recommends digitally disconnecting and avoiding glances at brightly lit screens an hour before bedtime. If noise pollution is an issue, invest in noise-cancelling headphones such as 
the Bose Quiet Comfort 35 (S$549). 

WORK OUT
Regular cardio exercise is crucial for good sleep, as “your mind is wired in the day, but your body is sedentary. Exercise is the best way to get restful sleep without medication”, says Dr Lim. She suggests a minimum of half an hour of exercise three to five times a week, but not too close to 
bedtime. 

PAY YOUR (SLEEP) DEBT
The good news is that you can pay off your sleep debt if you are compelled to burn both ends of the candle during the week. Naps during the day and sleeping in for a few hours more during the weekends can help you to recover from sleep deprivation — but only to a 
limited extent. 

GET HELP
If you are still regularly waking up feeling tired after the requisite amount of sleep, seek medical attention from a sleep expert. Anxiety, snoring, teeth grinding or a medical condition such as sleep apnea may be preventing you from getting good quality sleep.