We don't know if you've kept up, but apparently we're still tired after 8 hours of sleep, and we've finally discovered why!

Based on a study by the Asian Journal of Medicine and Health Sciences, 9 out of 10 Malaysians struggle with sleep related issues. 

But here's the catch, the secret to winning fatigue isn't in how many hours you get in, it's in how much quality lies in those hours. 

That's right, quality sleep >>> quantity sleep any day!

Sometimes, even those who get the proper amount of sleep clock into the next day feeling like they've just been hit by a truck. 

Believe it or not, every individual requires a different number of hours of sleep. Some may need 5, while others may need 9. 

Do you know that poor-quality sleep can affect how well your brain works, making it harder to focus, remember things, and react quickly. 

It can also cause short-term problems like feeling moody, getting headaches, slower reaction times, and a weaker immune system. 

Over time, poor sleep has been linked to serious health issues like heart disease, diabetes, and brain disorders.

So, here are some tips for better sleep!

1. Start your day right

Begin your day with natural light to help your body stay in a healthy sleep-wake cycle. 

Sunlight in the morning helps you sleep better at night by supporting melatonin production. Open your curtains when you wake up or step outside for a few minutes. If its still dark, use bright indoor lights to mimic daylight.

2. A cool room is a cool room

Struggling to sleep in a hot, stuffy room? That's because your body needs to cool down to reach deep sleep. The best room temperature for sleep is between 18°C and 22°C. 

Try taking a warm shower an hour or two before bed, it helps your body cool down afterward. You can also use cooling mattress pads or breathable sheets to stay comfortable through the night.

3. Ever heard of aromatherapy?

Try using aromatherapy to relax and sleep better. Scents like lavender or chamomile can calm your mind and help your body get ready for rest. They may also lower your heart rate and reduce stress. 

You can use a diffuser, a scented eye mask, or add a few drops of diluted lavender oil to your pillow for a soothing effect.

4. What you eat = how you sleep

What you eat before bed can affect your sleep. Avoid heavy meals, sugar, and caffeine in the evening, they can cause discomfort and keep you awake.

Instead, go for sleep-friendly foods like chicken, eggs, tofu, dairy, leafy greens, fermented foods, and fruits like grapes and kiwis. These help your body relax and boost melatonin for better sleep.

5. If all else fails...

If you're not getting enough sleep-supporting nutrients from food, supplements might help. 

Magnesium relaxes muscles and reduces stress, while L-theanine can help you feel calm. Glycine may also improve sleep quality by helping you fall asleep faster.

6. A routine, that's what you need!

 10 hours before bed, cut off caffeine

 3 hours before, stop eating

 2 hours before, wind down and avoid heavy thinking

 1 hour before, turn off screens to avoid blue light

 0: the number of times you hit snooze in the morning

7. Be consistent queen.

As tempting as it is to sleep in on weekends, keeping a regular sleep schedule helps your body stay in rhythm. Your internal clock works best with consistent sleep and wake times, even just a two-hour change can throw it off. 

Try to go to bed and wake up around the same time every day for better long-term sleep quality.