Cleaning up your Sleep Hygiene

Not many of us can proudly say we get the recommended 7-8 hours of sleep every night. I mean I really can’t say that, but what I know is that I’ve found ways to sleep like a normal person.

Sleeping at 5AM was nothing for me 3 years ago. & then I’ll wake up past noon. Meal times, work meetings and social events were all affected and I was honestly embarrassed about it. I was a woman in her 20s acting like a 15 year old. I mean I kindda was worse off, since 15 year olds make it to school early in the morning…

I decided I had enough one day and cleaned myself up like a real adult, here’s everything that changed me into a morning person who can enjoy morning workouts without the scorching sun and just making the most out of my days!

  • Smart lights: https://s.shopee.sg/6ffNOzdD85 (bulb) / https://s.shopee.sg/50X9PxIDCj (standalone) / https://s.shopee.sg/8pjrz12Wkz (pair)

    • Our bodies react to light the most. We can’t produce enough melatonin naturally if our home is bright with blue lights even at 11PM

    • I like smart lights because I can automate lights to come on just before the sun sets, and dim well before bed time. This way I don’t make any excuses when it comes to winding down.

    • I’m also recommending a brand that is not the cheapest in the market, but it’s incredibly reliable. It has never disconnected or became glitchy. It’s also incredibly easy to add new lights to the system and there’s a huge variety of light settings in the app! Worth ittttt

  • Comfy bedsheets: https://s.shopee.sg/4Vasp6DTth

    • I find cotton comfy in a room with AC, but you can find one that works for you. I’ve tried tencel and bamboo, which are always marketed as cooling sheets, but I don’t love the extra care I have to give when it comes to doing the laundry. I always keep maintenance in mind for the long run

    • Cotton becomes softer overtime if you choose the right quality. We don’t need more than 1-2 sets. I’m recommending this because it’s affordable but the quality feels premium. It’s the only brand I use now.

  • Reliable pillow worth investing: https://s.shopee.sg/1VxHFc2zOD

    • I’m queen of expensive pillows. My parents have always bought the higher end ones because sleep is important and worth spending on

    • I’ve had some great sleeps with Snowdown, not so great with Serta. But the common thing about these brands is that the pillows turn very yellow after just 1-2 years.

    • I noticed that the one I linked has stayed the same in the last 4 years (I know maybe its time to buy new ones haha). No change in colour, shape or support AT ALL

    • After using these pillows, I really haven’t enjoyed sleep with any other pillows

  • Sleep pillow spray - This works Deep Sleep Spray (from Sephora)

    • This is honestly life changing. I take this and my essential oil roll-ons when I travel, it’s a MUST.

  • Essential oil roll-on: https://s.shopee.sg/1110ekU4yu (I like Slumber)

    • I apply this on my chest before bed. Not sure how effective or scientifically proven, but I know our bodies associate scents with events, and I guess over the years I’ve learnt to associate rest & sleep with this essential oil blend. It’s all about creating a ritual every night until it becomes a habit that sticks!

  • Stanley cup: https://s.shopee.sg/40ecENU3qS

    • I like to sleep with a big jug of warm water by my bedside. For whatever reason you need a sip in the middle of the night, you don’t have to go to the kitchen and risk not being able to fall back asleep. Also staying hydrated is key!

  • Caffeine-free teas

  • Movable TV that can reduce blue light: https://s.shopee.sg/9pcPBJAEY4

    • My favourite thing about my bedroom is that I don’t have a TV in a fixed position. I can wheel this outside of the room if I don’t want a screen, but more importantly, this screen is not glaring at all. Blue light really really disrupts rest, and I haven’t had an issue catching up on shows before bed when I watch them on this.

  • Wellness tracker: https://s.lazada.sg/s.512Pj?c=r (What I’m using) / https://s.lazada.sg/s.512nu?c=w (What I used to use)

    • Somehow when I know my sleep stages will be tracked, I feel like I’m being “watched” and want to do better.

    • But I’m also a huge fan of tracking my health & habits. At least when something is off (breathing or heart patterns), I have a baseline for comparison and knowledge

Other important habits:

  1. Not eating at least 2-3 hours before bed. I don’t go to bed hungry though, if I really have to, I will eat. But this is the reason why my dinners are later than the typical 7pm as well. I don’t go to bed hungry because that keeps me up longer

  2. Setting a timer for my phone screen to be dim & warm yellow. Again, reduce all blue light!

  3. When we’re done cleaning up at the end of the day, the home is only lit up by lamps. It’s dark in most areas, with just enough light for us to move around the home and get our pre-sleep things done (skincare, get clothes ready for the next day)

  4. Not having a loud blarring alarm. Another reason for wearing my Apple watch is not just for sleep or workout tracking, but it gently wakes me by vibrating on my wrist. No loud, scary alarms at all

  5. Sleep cold. Tbh, my room is set to 21ºC. There is an optimal temperature range for us to sleep well. Unfortunately this drives up electricity bills but I believe it’s worth it in the long-term. Still way better than spending on snacks or more things I don’t actually need!