By : Dr. Mazila binti Ghazali _^K.B.;P.A.

Not getting quality sleep and sufficient rest can lead to fatigue. Some contributing factors that prevent you from having quality sleep include stress at work, school, worries about financial issues, family, and love.

You may not be able to control all the problems and issues that arise, but you can apply a few simple tips to help you sleep better.

Change your sleeping habits
Did you know that by ensuring you sleep and wake up at the same time every day, you'll become more disciplined?
I suggest trying to sleep and wake up at the same time daily. Practice this every day for a week, whether it's the weekend or a regular workday, even if you feel like you haven’t had enough sleep.
Sometimes, it’s better to sleep only when you’re truly tired. You can also sleep a little later than usual if it helps you fall asleep faster.

You should avoid watching television, using your phone, tablet, or computer before bed. These activities can keep your brain active even when you’re lying down. Instead, try to relax both your body and mind. You can take a warm bath, listen to music, or drink a glass of warm milk—these are activities that can improve your sleep quality. Additionally, practicing dhikr (remembrance of God) before sleep can also help you sleep more soundly.
Don’t force yourself to sleep; avoid constantly checking the time. If you can’t sleep, get up and try reading a book. This may help you fall asleep faster.

Create a better sleep environment
Your sleep environment can also affect your sleep. Therefore, it’s best to adjust the atmosphere of your bedroom to make it more calming. You can also purchase and set up a fragrance for your room, which can indirectly bring comfort and make you feel more at ease. Make sure the room temperature is just right—not too hot, nor too cold. Use a comfortable pillow and mattress, and remember to change your sheets and pillowcases at least every two weeks. This helps prevent bacteria and dust from sticking to your mattress, which could lead to skin irritation. If this happens, you will certainly not feel comfortable and won’t enjoy a restful sleep.
Additionally, make sure you stay active. Engaging in physical activities can help you fall asleep faster and sleep better. Doing 30 minutes of walking or cycling is a good idea. However, avoid doing strenuous activities too close to bedtime, as they can energize your body and make it difficult to fall asleep.

Control your eating habits
What you eat and drink can also disrupt your sleep. You should avoid drinking coffee or tea a few hours before bedtime.
Balance your water intake. Not drinking enough water can make you feel thirsty, while drinking too much can make you run to the bathroom frequently.
Avoid alcoholic drinks. Do not eat heavy meals before bed, as this may make you feel uncomfortable when lying down. Opt for light snacks like nuts to avoid hunger.

Reduce daytime naps
Daytime naps are linked to nighttime sleep. If you sleep too much during the day, you will have difficulty sleeping at night. If you need and want to nap during the day, make sure it's brief. It’s highly recommended to nap before the Zohor prayer. Try to nap for at least 15 to 30 minutes before waiting for Zohor. After waking up, your body will feel refreshed, and you'll be able to perform better in your daily routine in the afternoon.

Manage stress
Did you know that stress is one of the main causes of sleep problems? If you have too much work, try to organize it as best as you can. Don’t work for too long; you need rest. Try to relax by listening to the radio or doing light exercises. If your job requires you to sit and face a computer, make sure you stand up occasionally and do light exercises. This ensures that blood circulation is smooth and that you don’t experience fatigue or pain in areas like your shoulders, hips, or other body parts. Stress can interfere with your sleep because your mind doesn’t get enough rest. So make sure you manage stress wisely.

Date of Input: 28/01/2025 | Updated: 28/01/2025 | ayna