Dr Kenny Pang
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Sleep Hygiene

Tips For Better Sleep

Dr Kenny Pang

Regular Exercise

Aerobic exercise and general fitness is important for good health. Exercise in the evening is best and try to avoid strenuous activity before bedtime.

Dr Kenny Pang

Avoid large meals and excessive fluids before bedtime

This is in order to avoid reflux at night.

Dr Kenny Pang

Environmental Control

Light, noise, and ambient room temperature is most important and can disrupt sleep. The body’s biological clock is particularly sensitive to light. 

Sleep Hygiene

Dos

  • Go to bed at the same time each day.
  • Get up from bed at the same time each day.
  • Get regular exercise each day, preferably in the morning. There is good evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise.
  • Get regular exposure to outdoor or bright lights, especially in the late afternoon.
  • Keep the temperature in your bedroom comfortable.
  • Keep the bedroom quiet when sleeping.
  • Keep the bedroom dark enough to facilitate sleep.
  • Use your bed only for sleep and sex.
  • Take medications as directed. Its is often helpful to take prescribed sleeping pills one hour before bedtime, so they are causing drowsiness when you lie down, or 10 hours before getting up, to avoid daytime drowsiness.
  • Use a relaxation exercise just before going to sleep. (eg. Muscle relaxation, imagery, massage, warm bath, etc.)
  • Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed.

Don'ts

  • Exercise just before going to bed.
  • Engage in stimulating activity just before bed, such as playing a competitive game, watching an exciting program on television or movie, or having an important discussion with a loved one.
  • Have caffeine in the evening (coffee, many teas, chocolate, sodas, etc.)
  • Read or watch television in bed.
  • Use alcohol to help you sleep.
  • Go to bed too hungry or too full.
  • Take another person’s sleeping pills.
  • Take over-the-counter sleeping pills, without your doctor’s knowledge. Tolerance can develop rapidly with these medications
  • Take daytime naps.
  • Command yourself to go to sleep. This only makes your mind and body more alert.

If you lie in bed awake for more than 20-30 minutes, get up, go to a different room (or different part of the bedroom), participate in a quiet activity (e.g. non-excitable reading), then return to bed when you feel sleepy. Do this as many times during the night as needed.

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Snoring, Sinus & ENT Specialist

Dr Kenny Peter Pang

Ear, Nose & Throat Consultant | Otorhinolaryngologist

MBBS MRCS(Edinburgh)(UK), FRCS(Edinburgh)(UK),
FRCS(Ireland)(OTO), Masters Medicine (ORL), FAMS (Singapore)

Dr Kenny Pang is a well-trained ENT specialist with over 30 years of experience as a doctor. Dr Pang treats all forms of sleep disorders, including snoring, obstructive sleep apnoea, insomnia, narcolepsy, sleep walking, night terrors, bed wetting, and parasomnias.

Throughout his career, Dr Pang has made major contributions to the international sleep medicine field, such as his invention of the Pang’s Expansion Pharyngoplasty surgery. He is also the course director for many international surgery courses, where he contributes his medical knowledge and experience.

Aside from treating his patients, Dr Kenny Pang is a sought-after keynote speaker with over 80 invitations to speak at both local and international medical events. 

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+65 6836 0060

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drpang@asiasleepcentre.com