How To Get Better Sleep?

This post was originally posted on Planner Bee.

You know the feeling—waking up groggy even after what should have been a full night’s sleep, struggling to stay alert during the day, and then finding yourself still on TikTok at 1am, wondering why you feel exhausted.

If that sounds familiar, you’re not the only one. Sleep issues are increasingly common. The good news is that a few changes can make a difference.

This guide looks at the science of sleep, what might be affecting it, and what you can do to start getting better rest.

What happens when you sleep?

Sleep isn’t just downtime for your body. While you’re snuggled under the covers, your brain is busy doing a full housekeeping routine.

There are two main types of sleep:

• Non-REM sleep: This includes deep sleep, where your body repairs itself and strengthens your immune system.
• REM sleep: This is when you dream. Your brain processes emotions, memories, and what you’ve learnt during the day.

A full sleep cycle of non-REM + REM sleep takes about 90 minutes. If you’re getting enough rest, you’ll go through about 4–6 cycles each night.

Sleep needs change with age. Teenagers usually need 8 to 10 hours of sleep. Adults require 7 to 9. Older adults generally do fine with 7 to 8. Still, with work, school, social media, and late-night bubble tea cravings, many people fall short.

Why might you struggle to sleep (and how to fix it)?

If you’re staring at the ceiling in the middle of the night wondering why you’re still awake, your daily habits might be the cause. Here are some common issues—and how to deal with them:

1. Too much screen time before bed

Phones, tablets, and laptops give off blue light. That light can reduce melatonin—the hormone that helps you sleep.

Try this: Set a screen curfew an hour before bed. Swap Netflix for a good book, listen to calming music, or chat with someone instead.

Read more: 8 Tips To Boost Your Mental Health

2. A bright or noisy bedroom

Light and sound signal your brain to stay alert, which makes it harder to fall asleep—especially in busy cities.

Try this:

• Use blackout curtains
• Use earplugs or a white noise app
• Keep your bedroom cool and dark

3. Caffeine or bubble tea too late in the day

Caffeine can stay in your system for up to 8 hours. That 4pm coffee or milk tea could still be affecting you by bedtime.

Try this:

• Avoid caffeine after 2pm
• Switch to herbal tea or warm water in the evening

4. Eating too late at night

Heavy meals close to bedtime can lead to indigestion and disrupt your sleep.

Try this:

• Finish eating at least 2–3 hours before sleeping
• If you’re hungry later on, keep it light—a banana, some yoghurt, or a few nuts

5. Stress that doesn’t switch off

Work, school, and constant messages can keep your brain in overdrive.

Try this:

• Build a simple wind-down routine
• Do some gentle stretching, write in a journal, or try deep breathing
• If your mind is busy, jot your worries down and remind yourself you can deal with them tomorrow

Read more: How to Get Support for Your Mental Health in Singapore

Tips for better sleep

Once you’ve addressed the main issues affecting your sleep, these simple tips can help improve it even more:

1. Stick to a sleep schedule

Your body loves routine. Try going to bed and waking up at the same time each day, even on weekends.

2. Create a bedtime ritual

Doing the same relaxing activities before bed signals to your brain that it’s time to sleep. Try things like:

• Light stretching
• Reading a few pages
• Listening to calm music

Consistency is the key.

3. Get some sun during the day

Natural sunlight helps regulate your body clock. A morning walk or stepping outside during lunch can make a real difference.

4. Stay hydrated (but time it right)

Drink enough water during the day, but avoid large amounts right before bed to reduce the chances of waking up for bathroom trips in the night.

5. Keep naps short and sweet

A quick nap can be refreshing, but long naps may interfere with your night’s sleep. Aim for 20–30 minutes, and avoid napping after 3pm if possible.

6. Move your body (but not before bed)

Exercise helps you fall asleep faster and enjoy deeper sleep. However, aim to finish your workout 2–3 hours before bedtime to give your body time to wind down.

When sleep still feels impossible: Could it be a sleep disorder?

If you’re following these tips but still feel exhausted, there might be more to it. Sleep disorders are common but often go undiagnosed because many people think constant tiredness is normal. Here are some common sleep disorders to be aware of:

1. Insomnia

• What it is: Difficulty falling asleep, staying asleep, or waking up too early.
• What it feels like: Tossing and turning in bed, or waking up in the middle of the night and not being able to fall back asleep.
• Did you know? About 15–30% of adults experience insomnia symptoms at some point.

2. Obstructive Sleep Apnoea (OSA)

• What it is: Your breathing stops and starts repeatedly during sleep, often without you knowing.
• What it feels like: Loud snoring, feeling tired after a full night’s sleep, or being told you gasp or choke during sleep.
• Important thing to remember: If left untreated, OSA can lead to serious health problems, like heart disease.

3. Restless Legs Syndrome (RLS)

• What it is: An uncontrollable urge to move your legs, especially when lying down.
• What it feels like: A crawling or tingling sensation that makes it impossible to relax and fall asleep.

4. Circadian Rhythm Sleep Disorders

• What it is: Your body clock is out of sync with the natural day-night cycle.
• What it feels like: Feeling alert at night and tired during the day. This is common for shift workers or night owls.

When to see a doctor?

You might want to seek help if you:

• Take more than 30 minutes to fall asleep regularly
• Wake up multiple times during the night
• Still feel drained after 7–9 hours of sleep
• Snore loudly, gasp, or choke while sleeping

The good news is that most sleep disorders are treatable. Sleep studies, cognitive behavioural therapy for insomnia (CBT-I), lifestyle changes, or devices for conditions like apnoea can all help improve your sleep.

In a world that values late nights and hard work, it’s easy to overlook the importance of good sleep. But quality rest helps improve focus, lifts your mood, boosts your health, and helps you manage stress more effectively.

Start by making small changes: establish a wind-down routine, limit screen time before bed, drink enough water, and create a restful sleep environment. If you need professional help, don’t hesitate to reach out. A good night’s sleep is one of the best things you can do for yourself. Rest well!