Health

Avoid These ‘Don’ts’ To Have Better Sleep Hygiene

We’ve asked many people what’s their favourite activity, and most of them answered: sleep. Honestly, we look forward to being on our beds and sleeping through the night too. After a tiring day at work, our bodies and minds require that dose of rest.

However, there is some etiquette before going to bed. There are do’s and don’ts before sleeping, and this is called sleep hygiene. True to its name, you need a ‘clean’ sleeping routine to get quality rest at night.

Dr Muhaimin (@drmuhaimin) shared a useful thread that can help you analyse your routines before sleep.

Sleep hygiene: all the don’ts

1) Don’t go to bed if you aren’t sleepy

According to Dr Muhaimin, the bed is designated for you to sleep. Therefore, only go to bed when you’re sleepy. Why? It’s because your mind should only associate bed with sleep.

The brain is the body’s controller. So, if you train yourself to only sleep on the bed when sleepy, your body will accustom to that order.

Picture: Physicians Alliance of Connecticut

2) Don’t do stimulating activities

Picture: Ecosa

Before going to bed, you shouldn’t do stimulating activities like watching TV, scrolling through social media or reading in bed.

3) Don’t read an e-book or browse on a laptop or phone

Picture: SHEfinds

These devices emit blue light. Blue light suppresses melatonin production, which is a sleep-promoting hormone. It’ll disrupt your sleep, thus, making it hard to have a shut-eye.

4) Don’t use your phone too much

Picture: Inc. Magazine

Did you know? Excessive use of the phone during the day can lead to insomnia. This device is a psychological cue that keeps you awake. The notifications and new statuses on social media platforms somehow stimulate your brain not to be FOMO of them.

5) Don’t skip your usual routine

Everyone has their routine in a day. But when you stray from your normal schedule, you catch your body and mind off-guard. Thus, this interrupts your circadian rhythm. Hence, keep your regular schedule in check.

6) Don’t take naps after 3 pm

Dr Muhaimin advised not to take a nap during the daytime. It will disrupt the inner circadian rhythm and worsens insomnia. It’s advisable to take a nap before 3 pm.

In Islam, the Qailulah (the best time to sleep during the day) is between 11 am to 2 pm.

7) Don’t sleep for more than 20 minutes

Have you ever heard of a power nap? Spend less than 20 minutes of sleep to improve alertness, or practice the optimum duration of 10 minutes. You’ll wake up energised and ready to start your work again.

8) Don’t consume caffeine, alcohol and nicotine

Picture: HuffPost UK

Try avoiding caffeine, alcohol and nicotine four hours before bedtime. Good sleep hygiene is avoiding them at least six hours before bed.

9) Don’t sleep in a bright room

Picture: NHLBI

Light inhibits the release of melatonin. It’ll make your brain stay awake. Therefore, reduce the brightness or sleep in the dark to rest better. Or you can try using eye pads when sleeping.

If you have problems sleeping at night, or the more famous term, insomnia, track your routine before sleeping. If they belong to these don’ts, try changing them step by step.

Source: Twitter Dr Muhaimin

Adib Mohd

Recent Posts

Pandora Turns Landmarks Into Luxe, “Icons of Adventure”

From Dubai’s skyline to Hollywood’s Walk of Fame, Pandora’s latest collection celebrates wanderlust with a… Read More

5 hours ago

NakNak’s “Pickle & Play” Brings Food And Fun Together

What happens when Korea-inspired comfort food meets Malaysia’s latest sports craze? You get Pickle &… Read More

5 hours ago

Greta Thunberg Urges the World: “Focus on Gaza, Not Me”

On October 7, renowned Swedish activist Greta Thunberg arrived safely in Paris, France, following a… Read More

6 hours ago

Skechers Brings The Heat To The Court With New Viper Court Collection & Pickleball Apparel

Pickleball is having a moment and Skechers just made it cooler. The Comfort Technology Company™… Read More

9 hours ago

Go Organic, Go Authentic, Alce Nero Turns Pasta Into a Feel-Good Lifestyle

Organic, but make it Italian. This September and October, Alce Nero wants Malaysians to celebrate… Read More

9 hours ago

foodpanda Wants Gig Workers to Thrive, Not Just Survive in 2026

Budget 2026 is shaping up to be a big one, especially for the gig economy.… Read More

10 hours ago

This website uses cookies.