The secret to feeling rested the next day? Sleep smarter

Words: Cynthia Jetan, a certified nutritionist from LAC Malaysia and Dr. Anusha Nair Gangadaran, Medical Doctor at Klinik Genga.

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You follow the rules – aim for eight hours of sleep, keep your phone away before bed, and maybe even pay for a sleep-tracking app. Yet, when the alarm goes off, it still feels like a rude awakening. The worst part? You wake up drained despite a full night’s sleep.

You’re not alone. A study by the Asian Journal of Medicine and Health Sciences revealed that nine out of 10 Malaysians struggle with insomnia or other sleep-related issues. Sleep deprivation isn’t just common – it’s become the norm. But here’s the real issue – it’s not just about how much you sleep, but how well you sleep. Even those who clock in the recommended hours still struggle with fatigue, brain fog, and low energy. 

The problem? We aren’t just sleep-deprived – we are sleep-deprived of quality. “Every individual may require a different quantity of sleep. Some may need as little as five hours and some may need as much as nine hours. These ‘hours’ of sleep are also subjective to the amount of actual restful and deep sleep cycles that the individual cycles through in a night. Instead of focusing on hitting a particular number of hours of sleep, the overall quality of sleep can often be judged by how well they can function the next day,” explains Dr. Anusha Nair Gangadaran, Medical Doctor at Klinik Genga. 

How does she determine if you are getting quality sleep? “I always ask my patients if they feel rested when they wake up. Are they able to wake up on time? Do they feel tired the next day? Are they irritable or find it hard to focus due to not feeling like they had enough sleep?”

And how does poor-quality sleep impact you overall? “It has been shown to affect cognitive function, reducing attention span, memory and impairing reaction times. Everyone is also no stranger to what a poor night of sleep can do to one’s mood – ask any new parent or overworked night shift colleague. There are also short-term effects like reduced reaction times, headaches, and impaired immune system,” says Dr. Anusha. 

Studies have also linked poor-quality sleep to increased risks of chronic illnesses like heart disease, diabetes, and even neurodegenerative disorders. “Long-term effects of poor-quality sleep are seriously deleterious to one’s health, including mental function as it increases the chance of cognitive decline in dementia,” says Dr. Anusha.

Fortunately, sleep quality isn’t out of your control. Small, intentional changes can make a big difference! If you are tired of waking up exhausted, it’s time to focus on optimising your sleep. “This means getting the most out of the hours that you are resting so you can achieve a rested mind, body and spirit that’s refreshed and ready to tackle the day ahead,” says Dr. Anusha.

Ready? Here are some tips.

#1 Start Your Day with Sunlight

Good sleep starts in the morning. Your body’s internal clock (circadian rhythm) relies on natural light to regulate sleep-wake cycles. That’s why morning sunlight exposure helps you fall asleep easier and sleep deeper at night. Missing out on natural lighting could also disrupt your body’s natural production of melatonin, the sleep hormone. So, when you wake up next, open the curtains to let some natural light in. Step outside for a few minutes after breakfast. If you wake up before sunrise, switch on bright indoor lighting to mimic daylight.

#2 Go for Cool

Ever tossed and turned in a hot, humid room? That’s because your body needs to drop its core temperature to enter deep sleep stages, which is important for better quality sleep! The ideal bedroom temperature for sleep is around 18°C to 22°C. You can consider taking a warm shower one to two hours before bed as this helps cool your body down after. Or get cooling mattress pads or moisture-wicking bedsheets to prevent overheating.

#3 Try Aromatherapy with Essential Oils

Here’s another tip: Diffuse essential oils like lavender or chamomile to create a soothing atmosphere that not only relaxes your mind but also influences your natural sleep control system. Your sense of smell can directly impact relaxation and sleep quality. Diffusing essential oils helps lower heart rate, reduce stress, and activate your body’s natural sleep system to prepare you for a deeper, more restorative sleep. Try it tonight with a few drops of essential oil in a diffuser for 30 minutes before bed. You can also use a scented eye mask for an added relaxation boost or rub a few drops of diluted lavender oil on your pillow.

#4 Eat (or Avoid) Your Way to Better Sleep

What you eat before bed matters more than you think. Certain foods can disrupt your sleep. “Heavy or greasy meals close to bedtime can cause discomfort. This is because high-fat foods take longer to digest, causing acid reflux and bloating, making sleep restless,” says Cynthia Jetan, Certified Nutritionist at LAC Malaysia. Stay clear of sugar too, she says, as this results in restless sleep and increased wakeups during the night. Your post-dinner coffee is also costing you quality sleep. “Caffeine blocks adenosine, a chemical in the brain that makes us feel sleepy,” Cynthia adds. To avoid disrupting much-needed rest, try cutting out caffeinated beverages completely in the evening, having it earlier in the day, or opting for decaf to give your body enough time to wind down. 

At the same time, certain foods can help you sleep better! “These foods contain sleep-promoting components, like tryptophan, essential vitamins, melatonin, or serotonin,” says Cynthia. She recommends chicken, eggs, tofu, and dairy as these are packed with tryptophan, dark leafy greens like spinach and kangkong for magnesium to help relax muscles and calm the nervous system, fermented foods like tempeh and kimchi to calm the brain’s neurotransmitter, grapes, kiwis, walnuts, and tomatoes to boost the body’s production of the sleep hormone, melatonin.