Really Having Problems Sleeping at Night? Experts Offer Simple Tips that Can Do the Trick

Tossing and turning when you should be sleeping? You’re not alone. Between screens, stress, and late-night snacks, good sleep can feel like a luxury. But it doesn’t have to be. Three experts from Alpro Pharmacy share their simplest, science-backed tricks to help you drift off faster and stay asleep longer. No fancy gadgets or miracle cures, just practical tips you can try tonight.

WORDS LIM TECK CHOON

GROUNDING TECHNIQUES TO HELP YOU FALL ASLEEP

FEATURED EXPERT IZZATY SHAIMA Clinical Psychologist Alpro Pharmacy

Whenever her clients have issues falling sleep due to anxiety or stress, Izzaty Shaima recommends doing the following to help you relax and stop thinking about things that keep you awake.

• First, take a deep breath.
  • “Take a deep breath by inhaling through your nose,” Izzaty advises.
  • “Then, exhale through your mouth,” she says.
  • Do this a few times until you feel calmer.
• Next, name 5 things you can see around you. 
• Name 4 things that you can feel. 
• Name 3 things that you can hear. 
• Name 2 things that you can smell. 
• Name 1 thing that you can taste. 

“You can also do this when you feel overwhelmed in the morning,” Izzaty says.

QUICK AND SIMPLE EXERCISES TO DO BEFORE BEDTIME

FEATURED EXPERT JOACHIM LOH Physiotherapist Alpro Physio

Joachim Loh shares that doing the following simple exercises before bedtime helps with better sleep because these exercises:

• Reduces stress and anxiety that could keep us awake
• Reduces the time it takes for us to fall asleep
• Relaxes the body and eases any tension that has built up during the day
• Help to reinforce a bedtime routine that primes us to fall asleep when we go to bed

Neck Stretch

• Slowly tilt your head toward one shoulder, hold for 10 to 15 seconds, then switch sides.
• Keep your shoulders relaxed and breathe deeply to release stiffness.

Back Stretch

• Lie on your back or sit comfortably, then lace your fingers and place your hands behind your head, elbows pointing outward.
• As you inhale, open your elbows wide and gently press your shoulder blades toward the bed or chair to open up the chest and stretch the upper back.
• Exhale and relax, letting your elbows come slightly forward.
• Repeat slowly for 3 to 5 breaths, focusing on the release through your spine and shoulders

Hamstring Stretch

• Sit on the edge of your bed and extend one leg straight out.
• Lean forward slightly from your hips (not your back) until you feel a stretch behind your thigh.
• Hold for 15 seconds, then switch sides.

Deep Breathing

• Once you’re in bed, lie down, close your eyes and take slow, steady breaths.
• Inhale through your nose for 4 counts, hold for 2, then exhale gently through your mouth for 6.
• Focus on the rhythm of your breath to calm your mind.

Lie-Down Diaphragm Breathing

• Place one hand on your chest and the other on your abdomen.
• As you breathe in, feel your belly rise while keeping your chest still.
• Exhale slowly, letting your stomach fall.

WHEN IT COMES TO MEDICATIONS AND SUPPLEMENTS, TIMING MATTERS

FEATURED EXPERT SIOW SUE SWEN Pharmacist and Customer Engagement Officer Alpro Pharmacy

Pharmacist Siow Sue Swen reveals that when we take medications or supplements can affect our sleep too.

Some common examples:

It’s best to consult the doctor or pharmacist for more information on the best time to take our medications and supplements.

SUPPLEMENTS THAT MAY HELP WITH SLEEP

Siow Sue Swen shares that the following can be helpful:

• Magnesium
• Chamomile 
• L-theanine
• Melatonin

AROMATHERAPY MAY BE HELPFUL

Aromatherapy is the use of essential oils placed on the skin or inhaled for purported health benefits.

While research data is limited on these health benefits, some studies suggest that the pleasant scents from essential oils can help calm one’s mind and soothe anxieties — potentially useful to help us fall asleep faster.