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Struggling with morning fatigue? Here’s the real problem. You go to bed on time, avoid screens before bed, and even track your sleep with an app. Yet, every morning, you still wake up exhausted.
You’re not alone. According to the Asian Journal of Medicine and Health Sciences, 9 out of 10 Malaysians experience sleep-related issues, including insomnia, restlessness, and poor sleep quality.
The biggest mistake? Focusing on sleep duration instead of sleep quality.
According to Dr. Anusha Nair Gangadaran, a Medical Doctor at Klinik Genga, getting 8 hours of sleep doesn’t guarantee deep, restorative rest.
“Some people feel refreshed with just 5 hours, while others need 9. The key isn’t the number of hours, it’s whether you wake up feeling rested.”
Dr. Anusha Nair Gangadaran, a Medical Doctor at Klinik Genga
The Hidden Dangers of Poor-Quality Sleep
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Even if you sleep for the recommended 7-9 hours, poor sleep quality can still cause:
- Fatigue & brain fog: Hard to focus at work or school?
- Mood swings & irritability: Small things make you snap?
- Slow reaction times: Prone to mistakes or sluggish thinking?
- Long-term health risks: Linked to heart disease, diabetes & dementia
Luckily, improving sleep quality is completely within your control! Here’s how to hack your sleep for deep rest and better mornings.
7 Proven Ways to Sleep Better & Wake Up Energized
1. Get Morning Sunlight – The Natural Sleep Regulator
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Did you know good sleep starts in the morning? Your circadian rhythm (internal body clock) is regulated by natural light. Exposure to sunlight early in the day helps reset your sleep cycle, making it easier to fall asleep at night.
How to do it:
- Open the curtains immediately after waking up
- Spend 5-10 minutes outside in natural light
- If you wake up before sunrise, use bright indoor lighting
2. Keep Your Bedroom Cool – the Right Temperature for Deep Sleep
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Ever struggled to sleep in hot, humid weather? That’s because your body needs to drop its core temperature to enter deep sleep.
Ideal bedroom temperature: 18°C – 22°C
How to cool down for better sleep:
- Set your AC or fan to a comfortable level
- Take a warm shower 1-2 hours before bed to cool your body down
- Use breathable cotton or cooling mattress pads
3. Try Aromatherapy – Essential Oils for Relaxation
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Your sense of smell is directly connected to relaxation. Essential oils like lavender and chamomile help lower stress and promote faster sleep onset.
How to use essential oils for better sleep:
- Diffuse lavender oil 30 minutes before bedtime
- Apply a few drops to your pillow or wrist
- Use a scented eye mask for added relaxation
4. Eat the Right Foods – Nutrition for Better Sleep
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What you eat before bed directly affects your sleep quality.
Avoid these foods before bedtime:
- Caffeine (coffee, tea, chocolate): Blocks melatonin production
- Sugar & processed foods: Causes restless sleep
- Heavy, greasy meals: Can lead to acid reflux
Eat more sleep-friendly foods:
- Chicken, eggs, tofu, dairy: High in tryptophan (promotes melatonin)
- Dark leafy greens (spinach, kangkong): Rich in magnesium to relax muscles
- Fermented foods (tempeh, kimchi): Helps regulate neurotransmitters
- Grapes, kiwis, walnuts, tomatoes: Naturally boost melatonin levels
5. Try Sleep Supplements – Support Deep, Restorative Sleep
Not getting enough sleep-promoting nutrients? Supplements can help.
LAC Sleep Goodnight (zzZZ Formula) Capsules
- Contains Passion Flower, Lemon Balm, Chamomile & Valerian Root
- Helps calm the mind & improve sleep quality
- Price: RM166.90 (100 capsules)
- How to use: Take 2-3 capsules 1 hour before bed
LAC Sleep Goodnight Powder
- Features GABA, glycine, chamomile & magnesium for deep sleep
- Orange-flavoured powder for easy consumption
- Price: RM263.90 (3g x 30 sticks)
- How to use: Take 1-2 sticks 30-60 minutes before bed
6. Stick to a Regular Sleep Schedule
Your body thrives on consistency. Sleeping and waking up at the same time daily trains your internal clock for better rest.
Tips for a healthier sleep routine:
- Set a fixed bedtime & wake-up time (even on weekends)
- Avoid oversleeping on weekends (this disrupts your rhythm)
7. Follow the 10-3-2-1-0 Rule
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This simple sleep strategy helps you wind down for better sleep:
- 10 hours before bed: No caffeine
- 3 hours before bed: No large meals
- 2 hours before bed: No stressful tasks
- 1 hour before bed: No screens
- 0 times hitting snooze: Get up immediately!
Start Sleeping Smarter Tonight
Fix your sleep schedule, upgrade your bedtime routine or try LAC Sleep Goodnight Supplements for deeper, restorative sleep. Get yours today! Available at LAC Malaysia.
This expert-backed guide features insights from Cynthia Jetan, a certified nutritionist from LAC Malaysia, and Dr. Anusha Nair Gangadaran, a medical doctor at Klinik Genga, who share their professional advice on achieving better sleep.
