Five Ways to Sleep Better

We share expert-backed habits to transform your nights

In today’s always-on urban lifestyle, many people become trapped in a cycle of “tired but wired” insomnia, chronic sleep restriction and undiagnosed issues that quietly erode wellbeing. But as Dr Han Hong Juan explains, sleep is a vital biological reset underpinning everything from mental clarity to long-term health. The enhanced Sleep Dreams package at COMO Metropolitan Singapore addresses this through a personalised, two-night programme combining expert assessment, SleepHub® technology and targeted wellness therapies to restore not just how long you sleep, but how well.

“Good sleep is not just about duration,” says Dr Han; “quality and consistency are just as important as quantity.” He explains how poor sleep is often multifactorial, shaped by behaviour, environment, mental health and physiology, and requires a holistic approach rather than a single intervention. Yet while the causes of poor sleep may be complex, the fundamentals of better rest are surprisingly simple and universally applicable. Here, Dr Han shares five essential habits that can help anyone sleep better, starting tonight.

Anchor Your Body Clock
Consistency is the cornerstone of good sleep. Going to bed and waking up at the same time each day — even on weekends — helps regulate the body’s circadian rhythm, the internal clock that governs sleep and wake cycles. When this rhythm is stable, falling asleep becomes easier and sleep quality improves, leading to deeper, more restorative rest. 

Let Light Work for You

Light is one of the most powerful cues for your brain. Morning sunlight, especially within the first hour of waking, helps set your circadian rhythm and suppress melatonin at the right time. Conversely, artificial light at night,  particularly blue light from screens, can delay melatonin release, making it harder to fall asleep. One of the most effective ways to improve your sleep is by dimming lights and disconnecting from screens at least 60 minutes before bedtime. 

Create a Ritual of Calm

A structured wind-down routine is essential for transitioning from the stimulation of daily life to a state of rest. Whether it’s reading, gentle stretching or breathing exercises, these rituals help lower physiological arousal and prepare the nervous system for sleep. For guests who book the Sleep Dreams package, COMO Shambhala wellness treatments further support this process. Massage helps reduce cortisol and activate the parasympathetic nervous system, while heat therapy promotes muscle relaxation. Hyperbaric oxygen therapy can aid recovery and tissue oxygenation, working to ease the body into more complete rest.

Design Your Sleep Sanctuary

Environment plays a critical role in sleep quality. A cool, dark and quiet room helps the brain feel safe enough to fully switch off, while even minor disturbances such as ambient light or intermittent noise can fragment sleep cycles. The ideal sleep temperature is around 18 to 24°C, with minimal light exposure. Guests at COMO Metropolitan Singapore benefit from in-room SleepHub® technology, harnessing soundwaves to help create conditions for uninterrupted rest.

Align Your Lifestyle

What you consume and when you consume it matters. Caffeine, alcohol, heavy meals and late-night exercise can all interfere with sleep by disrupting the body’s natural processes. Caffeine blocks the brain’s sleep signals, alcohol fragments sleep cycles, and late meals can disrupt metabolic rhythms. Aligning daily habits with sleep physiology supports more consolidated rest. The personalised sleep assessment offered as part of the Sleep Dreams package helps identify individual triggers, enabling targeted, effective care and more sustainable results over time.

The Sleep Dreams package is available exclusively at COMO Metropolitan Singapore. It is designed as a two-night reset, combining a personalised sleep assessment from The ENT, Voice and Snoring Clinic with SleepHub® technology, and wellness treatments such as hyperbaric oxygen therapy, heat therapy and COMO Shambhala’s Signature Massage. Click here for more information.