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.

“Every individual requires a different quantity of sleep: some as little as five hours, others as much as nine,” explained Dr Anusha Nair Gangadaran. But often, we aren’t just sleep-deprived – we are deprived of quality.”

Indeed, poor-quality sleep has been shown to affect cognitive function, reducing attention span, memory and impairing reaction times. “There are also short-term effects like poor mood, reduced reaction times, headaches, and impaired immune system,” Anusha highlighted.

Studies have further linked poor-quality sleep to increased risks of chronic illnesses like heart disease, diabetes, and neurodegenerative disorders.

Fortunately, sleep quality isn’t out of your control: small, intentional changes can make a big difference. Here are some tips.

1. Start the day with sunlight

Your body’s internal clock (circadian rhythm) relies on natural light to regulate sleep-wake cycles. That’s why exposure to morning sunlight 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, 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. Keep it 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. The ideal bedroom temperature for sleep is 18°C to 22°C.

Consider taking a warm shower one to two hours before bed, as this helps cool your body down after. Alternatively, get cooling mattress pads or moisture-wicking sheets to prevent overheating.

3. Try aromatherapy

Diffuse essential oils like lavender or chamomile to create a soothing atmosphere that not only relaxes your mind but also influences your sleep. Your sense of smell can directly impact relaxation and sleep quality.

Aromatherapy can help lower heart rate, reduce stress, and activate your body’s natural sleep system to prepare you for a deeper, more restorative rest.

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 abstain) your way to better sleep

What you eat before bed matters more than you think, as certain foods can disrupt your sleep. “Heavy or greasy meals close to bedtime can cause discomfort, because high-fat foods take longer to digest, causing acid reflux and bloating,” said certified nutritionist Cynthia Jetan.

Stay clear of sugar too, as this results in restless sleep and increased wake-ups 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,” Jetan added. 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. Chicken, eggs, tofu, and dairy are packed with tryptophan, which helps with mood regulation and sleep; while dark leafy greens like spinach and kangkung contain magnesium to help relax muscles and calm the nervous system.

Fermented foods like tempeh and kimchi can also calm the brain’s neurotransmitters, while grapes, kiwis, walnuts and tomatoes boost melatonin.

5. Try supplements

If your diet isn’t giving you enough sleep-promoting nutrients, supplements can help. Magnesium, for instance, aids muscle relaxation and stress reduction, while L-theanine, an amino acid found in tea, can promote natural calmness.

Glycine, another amino acid, has been shown in some studies to improve quality of rest by easing the onset of rest.

6. Be consistent

Even if it’s tempting to sleep in on weekends, you are better off sticking to a regular schedule to help stabilise your body’s internal clock. As your body’s sleep rhythm functions on a loop, aligning itself with sunrise and sunset, being consistent with your sleep and waking times can aid with long-term sleep quality.

So, get into the habit of waking up and going to bed at similar times every day. Avoid major sleep shifts – a two-hour difference can throw off your sleep rhythm.

7. Follow the ’10-3-2-1-0′ rule

Here’s a strategy for better rest: 10 hours before bedtime, avoid consuming caffeine. Three hours before bed, limit your food intake. Two hours before, try to relax and avoid mentally taxing tasks.

One hour before, put away all your devices. “Blue light from devices can disrupt your circadian rhythm, which makes sleep difficult,” Anusha noted.

By fine-tuning your routine, paying attention to your sleep environment, and nourishing your body with the right nutrients, you won’t just sleep longer – you’ll sleep better!