Got trouble falling (and staying) asleep? It’s a known fact that Singaporeans don’t get enough shut-eye. With our hectic lifestyles and schedules, getting a solid night’s rest can be pretty difficult. As it’s Sleep Awareness Week, there’s no better time to relook at your sleep habits and make some small adjustments to your sleeping environment to set yourself up for a sucessful snooze.
So if you want to improve the quality of your sleep, consider investing in bedroom accessories:
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More than just a piece of foam, a good mattress is essential for getting a good snooze.
Whether you like your mattress firm or plush, the general rule of thumb is to choose one that can offer enough support for your back and spine. Your sleeping position – on your back, side or stomach – also affects the type you should get, so be sure to check with the retailer.
Consider The Woosa Mattress from Hooga which has four specifically designed layers for maximum comfort – from a 100% pure, hypoallergenic, ultra high quality, made-in-Belgium latex foam to an 11cm high density foam base layer that limits motion transfer even when your partner tosses and turns in the middle of the night. This way, you can expect undisturbed sleep.
Just as important as mattresses, your pillow can make or break your quality of sleep. If you’re the sort that sleeps on your stomach more instead of your back, perhaps it’s best you choose a flatter pillow and keep head directly on the pillow so as to not strain your neck and head. We can’t emphasise enough the importance of choosing the right pillow for your sleeping style – read our guide here!
A restful night is just a spritz away! It’s no news that aromas can assist in slumber – studies have shown that aromas can induce production of certain hormones, including melatonin, the hormone that promotes restful sleep.
Try something like the This Works Deep Sleep Pillow Spray that has a calming infusion of lavender, vetivert and chamomile essential oils that will leave you feeling relaxed and happy just before bed. At $34 (75 ml), available at Sephora.
The absence of darkness, it turns out, can interfere with the quality of your sleep, and this includes the lights streaming in from outside your bedroom window. Keep the glare of sunlight, streetlamps and even car headlights out to ensure an optimal sleeping environment with the help of blackout curtains or blinds. Try the ALTEX Blackout Roller Blinds, which are easier to clean and maintain than curtains. Available at mc.2.
If blackout curtains seem too much, why not get an eye mask that blocks out light instead? Eye masks also help block out the light when it’s time to hit the hay. Consider one that can be heated (it acts as a muscle relaxer) or cooled to soothe tired eyes.
The Wheat Eye Pillow in Plain Linen, which is filled with cotton and British wheat, can be heated up or used as a cold pack. At US$19.88 (S$28), available from www.pigletinbed.com.
Another way to introduce aromatherapy into your nightly routine – candles or diffusers. Of course, if you have small children or pets, or if lighting a candle every day is simply too much hassle for you, reed diffusers would be more ideal.
The Soohyang Diffuser in Sleep Well has a soothing combination of lavender, rosemary and special herbs to keep destress and lull you into a state of slumber. It also promises to give you the sensation of waking up fresh after a long sleep. At $95 (300 ml), available at The Floral Atelier.
The concept behind weighted blankets (usually filled with small objects such as pellets and polypropylene plastic or glass beads) is that lying underneath constant and evenly distributed pressure (aka like a feeling of being hugged) increases the release of the hormone serotonin.
This in turn helps with relaxation, and and evoking a sense of security and calmness. In fact, it was originally a popular treatment for individuals diagnosed with ADHD, austism and anxiety.
The YnM Weighted Blanket, which gently hugs the body for a comforting snooze, has small quilted pockets containing non-toxic “quiet glass beads” that are evenly dispersed. From US$64.90 ($90), available on Amazon.
The manner in which you wake up can affect the rest of your day. If the jarring ringing of your alarm leaves you feeling frazzled every morning, consider wake-up lights that mimic the rising sun to gently lift you from dreamland instead.
The Philips Wake-Up Light Alarm Clock with Sunrise Simulation and Sunset Fading Night Light, which gradually dims during your chosen sleep time, simulates a gradual sunrise up in the morning and has been clinically proven to help you wake up feeling more refreshed. It’s accompanied by three tranquil wake-up sounds. From $112.89, available on Amazon.
If you’re always using your phone before bed, perhaps it’s best to put it aside and let it play you some lullabies before bed. Curate about 30 minutes worth of calming music for yourself and put it in a playlist for bed.
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Text: Michelle Lee/Home & Decor, Additional reporting: Atika Lim
This post was first published on June 21, 2016, and updated on March 12, 2020.