As today is World Sleep Day (15 March), it’s the perfect reminder to re-evaluate our sleep habits and environment. If you’re struggling with restless nights, frequent wake-ups, or morning fatigue, it might be time to upgrade your sleep hygiene. Here are five essential ways to improve your sleep and wake up feeling truly rested.
1. Breathe Easy with an Air Purifier
While we often focus on temperature, lighting, and bedtime routines, one often-overlooked factor affecting sleep quality is indoor air quality. According to Dyson’s Global Air Quality Connected Data, air pollution inside homes can be significantly worse than outdoors, impacting our ability to sleep deeply and wake up feeling refreshed.
Singapore ranks 4th globally for poor indoor air quality, with PM2.5 levels often exceeding WHO guidelines. Dust mites, pet dander, and microscopic pollutants can trigger nighttime allergies and respiratory discomfort, leading to fragmented sleep.
Investing in a HEPA-certified air purifier such as Dyson’s Big+Quiet, which can help capture 99.97% of allergens and pollutants as small as 0.3 microns, improving overall air quality while you sleep. Some models even feature formaldehyde detection and removal, ensuring your bedroom remains a safe, pollutant-free space.
2. Upgrade to a Supportive Mattress & Pillow
A good mattress and pillow are non-negotiable when it comes to spinal alignment and pressure relief during sleep. The wrong setup can lead to back pain, stiff joints, and even poor circulation, all of which contribute to restless nights.
When choosing a mattress, opt for one that suits your sleeping style:
- Memory foam for contouring and support
- Hybrid mattresses for a balance of comfort and bounce
- Latex mattresses for breathability and durability
Similarly, your pillow should provide proper neck support—side sleepers benefit from firmer pillows, while back sleepers should look for medium support.
3. Block Out Disruptions with Blackout Curtains
Light exposure—especially blue light from street lamps, digital screens, or even night lights—can interfere with melatonin production, making it harder to fall and stay asleep. Research has shown that sleeping in complete darkness improves sleep quality and increases deep sleep cycles.
Blackout curtains or eye masks can help eliminate disruptive light and create the optimal sleep environment. If you prefer some light for safety, red-toned night lights are a better alternative, as they are less disruptive to melatonin production.
4. Stick to a Consistent Sleep Routine
Your body thrives on routine, and erratic sleep schedules can throw off your internal clock, making it harder to fall asleep at night and wake up feeling rested.
To improve sleep hygiene:
- Go to bed and wake up at the same time every day, even on weekends
- Limit screen time at least 1 hour before bed to avoid blue light disruption
- Incorporate a calming pre-bed routine, such as reading, journaling, or deep breathing exercises
Over time, your body will naturally adjust to this schedule, making sleep come more easily.
5. Keep Cool & Comfortable
Temperature plays a crucial role in deep sleep cycles—if your room is too warm, you may wake up frequently throughout the night. The ideal bedroom temperature for restful sleep is 18-22°C.
Here’s how to stay cool and comfortable:
- Use breathable, moisture-wicking bedding (such as bamboo or cotton)
- Invest in a cooling mattress topper to regulate body heat
- Keep your room well-ventilated with a quiet air purifier or fan (or Dyson’s Purifier Cool which combines both a fan and an air purifier)
Final Thoughts
Improving sleep hygiene is about more than just bedtime habits—it’s about creating an environment that supports deep, uninterrupted rest. From air purifiers to supportive mattresses and blackout curtains, small changes can make a huge difference in how you sleep and feel each morning.
But of course, if you’re already practicing all the good habits but still wake up feeling fatigued, then do consult your doctor as there might be other underlying issues, such as sleep apnea, preventing you from getting quality sleep.
This World Sleep Day, take the time to prioritise your rest, health, and well-being—because quality sleep is the foundation of a better life.
Images: Envato (header), Dyson, Shopee
Melissa Fann
