7 Sleep Hacks That Will Make You Wake Up Energized Every Morning!

Struggling to wake up refreshed? More sleep isn’t the answer—better sleep is! Follow these 7 simple hacks to optimize your rest, boost energy, and start every morning feeling truly recharged.

WORDS LIM TECK CHOON

FEATURED EXPERT DR ANUSHA NAIR GANGADARAN Medical Doctor Klinik Genga

Tired even after a full night’s sleep?

Many people struggle with sleep quality, leading to fatigue, brain fog, and low energy despite getting enough hours. Poor sleep has also been linked to increased risks of heart disease, diabetes, and even cognitive decline.

However, Dr Anusha Nair Gangadaran points out that spending more hours in bed by itself won’t fix exhaustion. Better sleep will!

The good news is that you can improve sleep quality with a few simple changes.

Here are some tips from Dr Anusha to sleep smarter and wake up refreshed.

#1 START YOUR DAY WITH SUNLIGHT

Your body’s internal clock (circadian rhythm) relies on natural light to regulate sleep-wake cycles.

Morning sunlight exposure helps you fall asleep faster and sleep deeper.

• Open the curtains first thing in the morning or step outside for a few minutes after breakfast.
• If you wake up before sunrise, use bright indoor lighting to mimic daylight.

#2 KEEP YOUR BEDROOM COOL

Your body needs to drop its core temperature for deep sleep.

• Ideal sleep temperature: 18°C to 22°C
• Take a warm shower 1-2 hours before bed to help cool your body.
• Use cooling mattress pads or moisture-wicking sheets to prevent overheating.

#3 TRY AROMATHERAPY

Essential oils like lavender and chamomile help calm your nervous system and promote sleep.

• Diffuse a few drops of essential oil 30 minutes before bed.
• Use a scented eye mask or apply diluted lavender oil on your pillow.

#4 EAT YOUR WAY TO BETTER SLEEP

Avoid:

• Heavy, greasy meals close to bedtime; they can cause discomfort and acid reflux.
• Sugary foods that lead to restless sleep.
• Caffeine in the evening; it blocks adenosine, the brain’s natural sleep signal.

Go for:

• Tryptophan-rich foods (chicken, eggs, tofu, dairy) to boost sleep hormones.
• Magnesium-rich foods (dark leafy greens, nuts) to relax muscles.
• Melatonin-boosting foods (grapes, kiwis, walnuts, tomatoes) for better sleep.

#5 TRY SLEEP-SUPPORTING SUPPLEMENTS

• Magnesium to help relax muscles and reduce stress.
• L-theanine, found in tea, which promotes calmness and relaxation.
• Glycine, which helps to improve sleep onset and overall sleep quality.

#6 STICK TO A CONSISTENT SLEEP SCHEDULE

Going to bed and waking up at the same time daily helps regulate your internal clock.

• Avoid major sleep shifts. Even a 2-hour difference can throw off your rhythm.
• Yes, avoid them even on weekends! Your body doesn’t know it’s Saturday.

#7 FOLLOW THE 10-3-2-1-0 RULE

• 10 hours before bed: no caffeine.
• 3 hours before bed: no heavy meals.
• 2 hours before bed: no mentally taxing tasks.
• 1 hour before bed: no screens; blue light disrupts melatonin production.
• 0 times you hit the snooze button!