1. Stick to a schedule

Go to bed and wake up at the same time every day, even on weekends. This reinforces your body’s internal clock (circadian rhythm), making it easier to fall asleep and wake up naturally.

Tip: If you need to shift your sleep routine, do it gradually — by 15 minutes earlier each night.

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2. Keep active during the day

Regular exercise helps you fall asleep faster and enjoy deeper sleep (Dr to add the reason why). Just avoid vigorous workouts within 4 hours of bedtime, as they may leave you feeling too alert.

Tip: Doing gentle stretching or yoga in the evening can be calming.

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3. Limit daytime naps

While short naps can recharge you, long or late naps can make it harder to fall asleep at night.

• Keep naps under 30–45 minutes
• Nap before 3 pm, not in the late afternoon

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4. Create a wind-down routine

A relaxing bedtime routine signals to your body that it’s time to sleep.

• Take a warm shower
• Dim the lights
• Listen to white noise or calming music
  
  "White noise helps create a sound blanket that makes sudden noises in the environment less noticeable. It may be helpful if there are disruptive sounds in the sleep environment. White noise may also have a relaxing effect that promotes sleep," explained Clinical Assistant Professor Lim Chau Sian, Consultant from the Department of Psychological Medicine at Changi General Hospital (CGH). CGH is a member of the SingHealth group.
  
  
• Avoid computer and mobile screens — the blue light suppresses melatonin, the sleep hormone
  
  "Light from screens signal to the brain it is not time to sleep yet. Also, content on TV and devices are often stimulating, making it harder to wind down to sleep.

Tip: Try reading a book or journaling instead of scrolling on your phone.

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5. Skip the alcohol

Alcohol might make you drowsy, but it actually disrupts REM (rapid eye movement) sleep, leading to lighter, more restless nights. You may also wake up dehydrated or with a racing heart.

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6. Watch what you eat and drink

• Avoid caffeine (coffee, tea, soft drinks, chocolate) in the afternoon and evening. Caffeine is a stimulant and makes it harder for one to sleep.
• Heavy meals before bed can cause indigestion.
• If you need a snack, choose warm milk or light crackers — both contain tryptophan, an amino acid that helps with sleep.

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7. Be cautious with sleeping pills

Sleeping pills can help temporarily but don’t address the root cause of sleep problems. Long-term use may also lead to dependence or side effects.

Tip: Always consult a doctor before starting any medication for sleep.

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8. Don’t lie awake too long

If you can’t sleep after 15–20 minutes, get out of bed. Do something relaxing — stretch, read, or listen to soft music — then return to bed when you feel drowsy.

Tip: This trains your brain to associate the bed with sleep, not frustration.

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​​9. Know when to see a doctor

If you still struggle with sleep despite trying these tips, you may have a medical sleep disorder.

• Sleep apnea: pauses in breathing during sleep, often with loud snoring
• Narcolepsy: overwhelming daytime sleepiness and sudden sleep attacks
• Insomnia disorder: chronic difficulty falling or staying asleep

These conditions are treatable, but need professional diagnosis and care.