Good Sleeping Habits:













We can improve the quality of our night time sleep by cultivating good lifestyle and sleep habits. Being worn out as your head hits the pillow is often a good recipe for a great night’s sleep!

At the same time, illness, injury and pain may affect your sleep routine and quality. Try to identify the things that you do before bed that might help you obtain a good sleep.




The following is general but no means comprehensive list of considerations and measures we can take to enhance sleep quality: Maintain a regular sleep schedule (sleep routine);

if you had to change your sleeping times due to an evening or overnight shift, avoid sleeping for long hours post shift as this will affect your sleep at night.



Take short naps of between 30 to 45 minutes if you have to so that you are able to fall back into your sleep routine.




if you know you have to work a night shift the next day, you can either go to bed later than usual the night before or sleep in for an extra hour or two in the morning. This can help you avoid feeling tired when your shift begins.


You can also take a short nap just before the shift to freshen yourself.


Avoiding stimulating beverages such as sugary and caffeine-containing drinks just before bedtime. Some may find it easier to fall asleep with a warm glass of milk. Alcohol should be avoided as they affect sleep latency and quality. Avoid smoking at night as it is a stimulant.



Avoid heavy meals or a full stomach. Maintain a conducive environment for sleeping (i.e. bedroom).


A dark, quiet, cool environment is generally preferred but some may prefer mild illumination (i.e. night lamp) or smoothing music. Strong scents, loud music and bright lights should be avoided.


Engaging in smoothing activities such as a warm bath or massages before bedtime may help you to relax physically or mentally and thus aid sleep.


Regular exercise and physical activities can improve sleep quality but you should refrain few hours before bedtime.

Keeping Track of Sleep The Sleep Diary is a useful way for us to monitor our sleeping habits and identify factors or situations which may enhance or degrade the quantity and / or quality of sleep.


The diary can also give you a rough idea of your sleep pattern and aid you to achieve a better understanding of your body and your biological clock.


You can then use this information to manage your schedule and work-rest cycle to minimize fatigue and maintain health.


Conclusion :


A good night’s rest is vital for our continued body and mental function. Sleep can be disrupted by many factors, which in turn affect your biological clock and disrupt your health, alertness and sense of well being.

In addition, this will tantamount to poor work performance and social behaviour, leading to reduced operational readiness and effectiveness.

Take charge of your sleep today and start measures that will allow you to reap the maximum quality, quantity and sleep duration and manage factors that impact negatively on quality and quantity of your sleep.

This post has been edited by plouffle0789: Jun 29 2025, 12:29 PM

TS asking people go sleep early or good way to sleep tapi dah 1.31am still kat situ editing post .....

Then medical don't know Chinese or western or whatever true or myth by the time we sleep or fixed time still I'm confused said our body starting dumping, cleaning etc process from 11pm to 3am tapi TS 1.31am still kat situ edit post....

😂 😂

ts forward whatsapp message only

99% whatsapp forwarded message are fake

This one is from sg army magazine..

Not anyhow said one

ok lor

next time put source better hehe

The Truth tldr i call this a self discipline environment , because my time at orphanage compared to army camp the similarities is self discipline environment everything follow the time schedule given from above other than that i have no other choice except follow

yes this self discipline environment indeed very healthy In reality is not a lot of people able to sustain such a life style, those young father and mother ada newborn in reality do you think they really want to wake up like 4.30am like me and visit wet market at 5am ? 😂😂

Just saying i mean is good for health but if you can do it is good if you can't do it also i won't say anything 😂😂

Really hard to do it myself.

Must find somemone to accompany

I don't join or have any Whatsapp group random message lah, but i have similarities experience just different home 😂😂

This self discipline environment indeed very good lah, if you can follow you can become sunshine boy and never get old 😂😂

This post has been edited by zuozi: Apr 26 2024, 02:12 AM

discipline decide your success

i have none

It's currently 2:20 AM. Are you planning to go jogging at 6 AM, which is in 3 or 4 hours from now?

How many days do you wake up early in a week?

This post has been edited by plouffle0789: Apr 26 2024, 02:21 AM

Well all i can said is gambateh, if you really want to do it you really got to away from internet, smartphone, self isolate from modern world read more useful book i guess you can't 😂😂

Last time at orphanage i manage to learn so many skill once in real world i told my self go buy is faster sometimes than i made one for my self literally wasting time i guess still depends situation 😂😂

I'm considering already wakeup later 3am got to go out and drive to johor for working purpose at 8.30am later probably 7.30am can reach but want to having breakfast before start 😄😄

Do you work at sg?

Why you wake up so early one?
So hutan bandar mbjb or danga bay is your jogging place?

This post has been edited by plouffle0789: Apr 26 2024, 02:25 AM

I live in KL my home at KL i don't work at SG, just go johor for working purpose after 2pm if done will drive back to KL

You'll be driving for around 4 hours from KL to JB. Please make sure you get enough sleep and rest.

The Plus highway is always dangerous, so take care.

Hope you enjoy Johor Bahru's Kway Teow Kia.

This post has been edited by plouffle0789: Apr 26 2024, 02:31 AM

8pm i sleep wakeup at 1am , and I'm uncle usually no need much sleep 😂😂 probably need visit motel for 1 or 2 hour napping.

I'm going need to prepare and go out soon liao and good luck for your self discipline goal.

This post has been edited by zuozi: Apr 26 2024, 02:35 AM

No wonder so active on /k

Not gonna lie
Degen hours are called degen hours for a reason.
Irregular sleeps schedules really do fucks with your performance the day after.
I really need to fix my sleep schedule.