Tips to Sleep Better at Night



Laila Afifa

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  • TEMPO.CO, JakartaThe ideal amount of sleep for an adult is considered to be around seven to eight hours a night. However, during the COVID-19 pandemic, many people are not getting enough sleep, which may lead to stress and anxiety.

    If you are struggling to have a good night’s rest and wake up fresh after, here are several tips to help you overcome sleep deprivation, as well as the best food and drinks to enhance your sleep quality as compiled from

    1. Take time to relax before getting to bed, such as reading or taking a warm bath. Although being active throughout the daylight may get you a good rest at night, avoid doing physical activities one to two hours before bedtime to relax your body. 

    2. Create your room ideal for sleeping, get a comfortable pillow and mattress. It is better to not use your bedroom to work during the pandemic as it will disrupt your sleep schedule.

    3. Keep your gadgets away from your bedroom to avoid checking them out when you wake up and hinder you from turning off your eyes again.

    4. Make sure to reduce light disruption. Light can disrupt your sleep cycle so it is better to use heavy curtains to block light from windows. 

    5. Avoid afternoon naps. The more naps you take, the less for your body to be ready for sleep when the time comes.

    6. Do not use stimulants such as nicotine and alcohol, as well as avoid caffeinated drinks such as tea and coffee right before bed. Several studies report that malty drinks or warm milk can help you have better sleep. 

    7. Avoid eating chocolate, cheese, curries, ice cream, and chips before bed.

    Read: 5 Smartphone Applications to Help you Get Sleep Tight