Medical Articles
Secrets to a Good Night’s Sleep
24.05.2026
In Malaysia, where the pace of life differs from that in Japan, some people find they sleep better, while others struggle with sleep deprivation. Quality sleep is essential for both physical and mental health, and there are several key points to ensure you get it.
- Maintain a consistent sleep-wake schedule. Going to bed and waking up at the same time every day helps regulate your body clock and makes it easier to fall asleep naturally.
- Choose comfortable bedding. Select a mattress and pillow that suit your body type and personal preferences. If you’re staying in a furnished room where you cannot choose the mattress and it doesn’t feel right, you can adjust it with a mattress pad or similar topper. If you’re having trouble finding the right pillow, try folding a bath towel to different heights to find your perfect fit.
- Limit digital device use. Avoid using smartphones or computers for at least one hour before bed. Blue light suppresses melatonin secretion and makes it harder to fall asleep.
- Practice relaxation techniques. Deep breathing or meditation before bed helps relieve daytime tension and promotes restful sleep. Falling asleep in a relaxed state is the secret to high-quality sleep.
- Moderate exercise. Moderate exercise during the day prepares your body to recharge at night. However, be careful—vigorous exercise right before bed can have the opposite effect by overstimulating your body.
- Optimize your bedroom environment. A comfortable bedroom environment is essential for quality sleep. A quiet, dark space and a comfortable temperature will help you sleep soundly.
- Limit caffeine and alcohol intake. Consuming caffeine or alcohol close to bedtime can stimulate the central nervous system and significantly reduce sleep quality.
What did you think? If any of these points resonate with you, please give them a try! Restful sleep is the foundation of good health and is one of the most important aspects of our daily lives.
Author Bio
Dr. Vivien
Medical Director/Family Medicine Specialist
After completing medical school in Moscow, Dr. Vivien gained clinical experience at a general hospital in Penang, Malaysia. She later served as a full-time physician at Batu Gajah Hospital in Perak and at a clinic in Selangor.
Since 2018, she has been with Hibari Clinic, where she currently serves as Medical Director and is dedicated to providing care for the local community. She has a strong interest in pediatrics and psychosomatic medicine, and values patient-centered care that respects each individual’s needs.