4 Habits to Eliminate from Your Sleep Routine

Someone Sleeping

Ever experienced restless sleep and waking up still feeling exhausted? If so, you might have adopted several poor sleep habits without even realising it! A good night’s sleep is crucial for overall health and well-being, supporting cognitive function, memory consolidation and emotional regulation. Not only does quality sleep enhance productivity and concentration, but it also reduces the risk of mood disorders such as depression and anxiety, while strengthening the immune system to help the body fight off infections and diseases. 

With expertise in innovating quality bed accessories like mattresses and pillows in Singapore for optimal sleep, we’re here to share some of the common bad sleep routines and how you can break that cycle to empower better rest!

Caffeine and Alcohol Consumption

Cup of Coffee

Many of us may be familiar with the temptation of reaching for a caffeine fix or a glass of wine after a hard day of work. While caffeine and alcohol are acceptable in moderation, excessive consumption can be detrimental to our sleep routine. Caffeine, a stimulant found in coffee, tea and many sodas disrupts sleep patterns by blocking adenosine, a neurotransmitter that promotes sleep. Similarly, although alcohol initially acts as a sedative, it ultimately reduces REM (rapid eye movement) sleep, which is essential for cognitive function and emotional regulation. Both these agents are notorious for increasing nighttime awakenings, leading to fatigue and grogginess the next day. If possible, try limiting or completely avoiding caffeine and alcohol, especially in the afternoons and evenings to facilitate better sleep

Using Poor Quality Bed Accessories 

If you’ve woken up with sores, aches and pains all over your body, then it could be a sign that your mattress or pillow may not be well-suited for you. Investing in high-quality bed accessories including a supportive mattress and a neck support pillow can vastly improve your comfort. Supportive mattresses help maintain proper spinal alignment by evenly distributing body weight and supporting the natural curves of the spine to alleviate pressure points and reduce discomfort and pain. On the other hand, neck support pillows are designed to maintain proper alignment of the head, neck and spine, minimising strain and encouraging relaxation.

Learn more: Common Mistakes to Avoid When Choosing a Mattress    

Eating Heavy or Spicy Meals 


Resisting the midnight munchies can be challenging but exercising self-restraint is key to achieving quality sleep. Indulging in heavy or spicy meals before bedtime can cause heartburn, bloating and abdominal pain, making it difficult to fall or stay asleep throughout the night. Spicy foods can also increase body temperature and trigger acid reflux, further exacerbating digestive issues. Since digestion requires energy, it can stimulate the body and disrupt sleep patterns. As a general rule, opt for a light and early dinner and refrain from eating within 2-3 hours of bedtime to allow for proper digestion and improved rest.


In the hustle and bustle of city life, it’s common to find ourselves preoccupied with thoughts of work and responsibilities even after a long day. However, this bad habit activates the body’s stress response, releasing hormones like cortisol that can interfere with the natural onset of sleep. Additionally, it also stimulates the brain, making it harder to quiet the mind and relax. To combat overthinking, establish a calming bedtime routine to signal to the body and mind that it is time to wind down. As a start, incorporate activities such as meditation and deep breathing exercises, and make a conscious effort to keep your electronic devices out of reach before bedtime. For an added boost to your sleep quality, pair these mindfulness techniques with a superior-quality mattress and pillows.

Sleep enables our bodies to undergo vital processes such as tissue repair and muscle growth. That is why healthcare professionals always emphasise the importance of eight hours of uninterrupted sleep every night. It’s time to eliminate the unhealthy habits from your sleep routine as the first step to elevating your sleep experience!

At Dunlopillo, we aim to revolutionise rest, allowing you to enjoy your waking moments fully. With a comprehensive range of bed accessories including mattresses and pillows for sale, we ensure that quality sleep is accessible to all.    

Contact us today for more information.    

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