{"id":16285,"date":"2022-11-16T09:35:55","date_gmt":"2022-11-16T09:35:55","guid":{"rendered":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/www.sealy.com.sg\/how-to-create-a-bedtime-routine-copy\/"},"modified":"2025-07-25T12:49:48","modified_gmt":"2025-07-25T04:49:48","slug":"how-to-improve-your-sleep-quality-with-sealy","status":"publish","type":"post","link":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/blog\/how-to-improve-your-sleep-quality-with-sealy\/","title":{"rendered":"How To Improve Your Sleep Quality With Sealy"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"16285\" class=\"elementor elementor-16285\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-34bcd829 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"34bcd829\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-170f1a85\" data-id=\"170f1a85\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7e276c4 elementor-widget elementor-widget-image\" data-id=\"7e276c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"600\" src=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/11\/SP22-Talent-Lifestyle-In-Bed-V2-Curtains-Open-Full-Scale-LR-960x750-1-768x600.jpeg\" class=\"attachment-medium_large size-medium_large wp-image-16288\" alt=\"\" srcset=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/11\/SP22-Talent-Lifestyle-In-Bed-V2-Curtains-Open-Full-Scale-LR-960x750-1-768x600.jpeg 768w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/11\/SP22-Talent-Lifestyle-In-Bed-V2-Curtains-Open-Full-Scale-LR-960x750-1-300x234.jpeg 300w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/11\/SP22-Talent-Lifestyle-In-Bed-V2-Curtains-Open-Full-Scale-LR-960x750-1-600x469.jpeg 600w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/11\/SP22-Talent-Lifestyle-In-Bed-V2-Curtains-Open-Full-Scale-LR-960x750-1.jpeg 960w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45d4a3a elementor-widget elementor-widget-text-editor\" data-id=\"45d4a3a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p>Aside from consuming healthy food and exercising regularly, getting adequate sleep is one of the vital factors that help the body to recharge and repair itself, for it to perform at its maximum potential. Yet, it is also one of the things that many people neglect when they get too busy, leading them to sleep deprivation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-27a0805 elementor-widget elementor-widget-heading\" data-id=\"27a0805\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Are Singaporeans Sleep Deprived?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7f8b80 elementor-widget elementor-widget-text-editor\" data-id=\"c7f8b80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Singaporeans are amongst the most sleep-deprived people globally.<\/p><p>According to an independent\u00a0<span style=\"text-decoration: underline; color: #1590c8;\"><a style=\"color: #1590c8; text-decoration: underline;\" href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/www.aia.com.sg\/en\/life-matters\/wellness\/5-ways-sleep-deprivation-leads-to-poorer-quality-of-life.html\">sleep study<\/a><\/span>\u00a0conducted in Asia (China, Hong Kong, Thailand, Malaysia and Singapore), results revealed that 55% of those who were surveyed in Singapore admitted to having just 6 hours or less of sleep each night. While there are many causes of sleep deprivation, most correlate Singaporeans\u2019 lack of sleep with their long working hours. On top of that, the stresses of daily life may also intrude upon their ability to fall asleep and stay asleep.<\/p><p>In this article, we will share some useful tips to improve your sleep quality. But first, we want to briefly discuss how lack of sleep affects your body.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd75f81 elementor-widget elementor-widget-heading\" data-id=\"fd75f81\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How Does Lack of Sleep Affect Your Body?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-77017d8 elementor-widget elementor-widget-text-editor\" data-id=\"77017d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Prolonged sleep deprivation can have long-term and short-term effects on your body. It could lead to issues in your physical, mental and emotional well-being, affecting your day-to-day life.<\/p><p>Some short-term effects of lack of sleep can include:<\/p><ul><li>Excessive daytime sleepiness &amp; fatigue<\/li><li>Poor Stamina<\/li><li>Less effective cognitive perception<\/li><li>Lack of alertness<\/li><li>Memory &amp; concentration difficulties<\/li><li>Increased mood disturbances (e.g. irritability, anger, sadness and frustration)<\/li><\/ul><p>Whereas long-term effects with major impacts can include:<\/p><ul><li>Heart issues (e.g. heart attack, heart failure or stroke)<\/li><li>High blood pressure<\/li><li>Diabetes<\/li><li>Obesity<\/li><li>Reduced immune function<\/li><li>Lower sex drive<\/li><li>Depression &amp; anxiety<\/li><li>Shortened life expectancy<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6f74dd elementor-widget elementor-widget-heading\" data-id=\"c6f74dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tips To Improve Sleep<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c1cdcb0 elementor-widget elementor-widget-heading\" data-id=\"c1cdcb0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1.    Stay away from electronic devices<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ced6258 elementor-widget elementor-widget-text-editor\" data-id=\"ced6258\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>It is scientifically proven that light is the most important external factor affecting sleep. It has a dramatic influence on the body\u2019s circadian rhythm, melatonin production, and sleep cycles. Simply put, your body responds to bright light as a signal to be awake, and to the dark, as a signal to fall asleep.<\/p><p>While all types of light can affect circadian rhythms, blue light has the most powerful impact on your internal body clock since it stimulates the part of the brain that makes us feel alert, blocks the production of sleep hormones (melatonin), and disrupts our\u00a0<span style=\"color: #1590c8;\"><a style=\"color: #1590c8;\" href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/blog\/what-actually-happens-when-you-are-asleep\/\"><span style=\"text-decoration: underline;\">sleep cycle<\/span><\/a><\/span>.<\/p><p>The most common sources of blue light include LED and fluorescent lights, as well as many electronic devices such as:<\/p><ul><li>Televisions<\/li><li>Smartphones<\/li><li>Tablets<\/li><li>Computer screens<\/li><li>Video Game Consoles<\/li><li>E-readers<\/li><\/ul><p>Therefore, if you are having trouble falling asleep, the best thing to do is put down your phone or any type of gadget 2-3 hours before your bedtime.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b5e1781 elementor-widget elementor-widget-heading\" data-id=\"b5e1781\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2.    Keep your room temperature cool<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d6c1bf elementor-widget elementor-widget-text-editor\" data-id=\"4d6c1bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Did you know that our core body temperature naturally drops at nighttime to signal that it\u2019s time to get some sleep? If your room is too hot, it could take you longer to fall asleep and end up waking up in the middle of the night feeling \u201ctoo hot\u201d, disrupting your supposedly restful night.<\/p><p>You can reinforce your body\u2019s natural instinct to sleep by regulating the temperature of your sleeping environment. The simplest way to do this is by ensuring that your room stays cool throughout the night, ideally within the range of 15.6\u00b0C to 19.4\u00b0C. This will stimulate the production of melatonin, a hormone naturally produced by our body to promote sleep, resulting in a shorter time to fall asleep and improved sleep quality overall.<\/p><p>Another way to stimulate a cool environment at night is by preparing your bed. If you find yourself feeling hot in bed at night, it is probably best to look out for a new\u00a0<span style=\"text-decoration: underline;\"><a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/mattress-range\/sealy-posturepedic-enhance\/\"><span style=\"color: #1590c8; text-decoration: underline;\">mattress that is designed with a cooling effect technology<\/span><\/a><\/span>\u00a0paired with a breathable bedsheet and\u00a0<span style=\"color: #1590c8;\"><a style=\"color: #1590c8;\" href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/www.shop.sealy.com.sg\/products\/hybrid-memory-pillow\"><span style=\"text-decoration: underline;\">pillow<\/span><\/a><\/span>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4241766 elementor-widget elementor-widget-heading\" data-id=\"4241766\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3.    Avoid caffeinated and alcoholic beverages<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3087893 elementor-widget elementor-widget-text-editor\" data-id=\"3087893\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Consuming the wrong choice of late-night beverage can have a negative effect on your sleep quality.<\/p><p>A brain chemical called adenosine builds gradually with wakefulness and the more it accumulates, the sleepier we become. Caffeine in particular directly blocks adenosine which in effect reduces sleepiness and may bring difficulty falling and staying asleep after consuming it.<\/p><p>Here are some examples of highly caffeinated drinks:<\/p><ul><li>Coffee<\/li><li>Energy Drinks<\/li><li>Sodas<\/li><li>Green tea &amp; Black tea<\/li><\/ul><p>Experts suggest avoiding caffeine 4 to 6 hours before bedtime. If you are highly sensitive to caffeine, completely cutting back on it might be the best solution.<\/p><p>On the other hand, alcohol \u2013 despite its sedative effects that can induce relaxation and sleepiness \u2013 has been linked to poor sleep quality and duration. It may help with sleep onset but cause disruptions later in the sleep cycle. The most obvious effect is the increased need to urinate throughout the night. Other effects include decreased rapid eye movement (REM) sleep leading to fragmented sleep, as well as insomnia, snoring, and sleep apnea.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1aaf093 elementor-widget elementor-widget-heading\" data-id=\"1aaf093\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">4.    Invest in a quality mattress and pillows<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a8a8f4 elementor-widget elementor-widget-text-editor\" data-id=\"0a8a8f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Let\u2019s say you\u2019ve done your research, followed all the sleep tips that you found online, and ruled out serious sleep conditions such as sleep apnea yet you still wake up feeling exhausted\u00a0 \u2014 most probably, your bed might be the culprit.<\/p><p>As stated by Dr. Lawrence Epstein, a sleep expert at Harvard-affiliated Brigham and Women\u2019s Hospital,\u00a0<em>\u201cAnything that will make you comfortable will improve the likelihood of getting a good night\u2019s sleep.\u201d\u00a0<\/em>One of the simplest but also often overlooked solutions for a restful sleep is a comfortable mattress. If you<a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/blog\/sleep-disturbance-what-causes-tossing-and-turning-and-how-can-it-be-reduced\/\">\u00a0<span style=\"text-decoration: underline; color: #1590c8;\">toss and turn<\/span><\/a>\u00a0at night, wake up with body aches &amp; pains, or experience allergy when you\u2019re in bed, it is most likely an indication that it\u2019s time to replace your mattress.<\/p><p>An uncomfortable pillow is not any different, a pillow that\u2019s too soft or firm often leads to headache, neck pain or stiff neck. For people suffering from sleep apnea,\u00a0 a condition in which you stop breathing periodically during sleep, a pillow on its own won\u2019t cure your condition but using the right one can improve your sleep quality. For example, it is strongly recommended that people with sleep apnea sleep on their side or stomach instead of their back. For side sleeping, it is best to use a\u00a0<span style=\"color: #1590c8;\"><span style=\"text-decoration: underline;\"><a style=\"color: #1590c8; text-decoration: underline;\" href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/www.shop.sealy.com.sg\/products\/memory-foam-pillow\">contoured pillow<\/a><\/span>\u00a0<\/span>that will support your neck and shoulders. Whereas for stomach sleeping, you should opt for a pillow with a low height.<\/p><p>Sealy offers a wide range of\u00a0<span style=\"color: #1590c8;\"><a style=\"color: #1590c8;\" href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/mattress-range\/\"><span style=\"text-decoration: underline;\">mattresses<\/span><\/a><\/span>\u00a0and\u00a0<a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/www.shop.sealy.com.sg\/collections\/accessories\"><span style=\"text-decoration: underline;\"><span style=\"color: #1590c8; text-decoration: underline;\">pillows<\/span><\/span><\/a>\u00a0that are guaranteed to provide you with the perfect balance of comfort and support, enhancing your sleep quality. You might also want to take our\u00a0<span style=\"text-decoration: underline; color: #1590c8;\"><a style=\"color: #1590c8; text-decoration: underline;\" href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/mattress-selector\/\">Mattress Selector<\/a><\/span>\u00a0quiz to ensure that you choose the mattress that will meet your needs.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-535c7e1 elementor-widget elementor-widget-image\" data-id=\"535c7e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"464\" height=\"1024\" data-src=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/11\/Improve-Sleep-Quality-Article-Infographic-464x1024-1.png\" class=\"attachment-medium_large size-medium_large wp-image-16289 lazyload\" alt=\"\" data-srcset=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/11\/Improve-Sleep-Quality-Article-Infographic-464x1024-1.png 464w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/11\/Improve-Sleep-Quality-Article-Infographic-464x1024-1-136x300.png 136w\" data-sizes=\"(max-width: 464px) 100vw, 464px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 464px; --smush-placeholder-aspect-ratio: 464\/1024;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u00a0 Aside from consuming healthy food and exercising regularly, getting adequate sleep is one of the vital factors that help the body to recharge and repair itself, for it to perform at its maximum potential. Yet, it is also one of the things that many people neglect when they get too busy, leading them to &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/blog\/how-to-improve-your-sleep-quality-with-sealy\/\"> <span class=\"screen-reader-text\">How To Improve Your Sleep Quality With Sealy<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":16288,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[33],"tags":[],"class_list":["post-16285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Improve Sleep Quality | Sealy Singapore<\/title>\n<meta name=\"description\" content=\"Struggling with sleep? Find out how to improve your sleep quality and get better rest at night with our practical tips. Visit our blog today!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/blog\/how-to-improve-your-sleep-quality-with-sealy\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Improve Sleep Quality | Sealy Singapore\" \/>\n<meta property=\"og:description\" content=\"Struggling with sleep? Find out how to improve your sleep quality and get better rest at night with our practical tips. 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