08/02/2026

ON SUNDAY February 8, 2026 theSunday Special IX

Myth: Sleeping with the lights on is harmless Fact: A darker room helps you fall asleep faster Even with your eyes closed or covered with an eye mask, light in the room can still increase the risk of brief awaken ings, making it harder for your body to fully relax. This subtle exposure can also interfere with your circadian rhythm, the internal clock that regulates your sleep–wake cycle. Light exposure during sleep may also strain the eyes and reduce the depth of rest. To promote better quality sleep and a more stable rhythm, it is best to create a space as close to complete darkness as possible. Myth: Scrolling before bed helps you fall asleep faster Fact: Exposure to blue light before bed activates the stress system Let us face it, many of us are guilty of this. But for anyone struggling to fall asleep or living with insomnia, scrolling on your phone before bed can be one of the biggest triggers. The brain becomes overstimulated, attention fractured and cortisol levels rise, keeping the body on high alert. “Screens emit blue light, which sup presses melatonin, the hormone that regulates the circadian rhythm. Psycho logically, scrolling also keeps the brain in a state of alertness and social comparison, activating the reward and stress systems that counteract rest,” according to Ang. She also noted that research from Harvard Medical School Sleep Health Division found that exposure to blue light before bed can delay sleep onset and reduce REM sleep, the stage responsible for deep restoration. Myth: Stay in bed until you fall asleep Fact: A calming routine can help you unwind

sional to explore options such as at-home or in-lab sleep testing. Clinically, insomnia LV GH¿QHG LQ WKH '60 75 DV D SHUVLVWHQW GL̇ FXOW\ ZLWK VOHHS LQLWLDWLRQ GXUDWLRQ consolidation or quality despite adequate opportunity for rest. It typically occurs at least three nights a week for three months or longer. “What distinguishes insomnia clini cally is not just reduced sleep time but the resulting distress or impairment in daily functioning,” Ang shared. “Beyond the diagnostic lens, insomnia can also be understood more holisti cally as a disruption in the body’s natural rhythm and emotional equilibrium. Fac tors such as chronic stress, lifestyle habits, unprocessed emotions and environmental or existential concerns can all play a role.” Seen this way, addressing insomnia LV QRW RQO\ DERXW ¿[LQJ VOHHS EXW DERXW restoring balance across the physical, psychological and environmental spaces that allow the body and mind to rest.

Seeking professional help can prevent long-term health effects.

“ 2FFDVLRQDOO\ MRXUQDOOLQJ EULHÀ\ KHOSV to clear mental clutter. These practices are supported by cognitive behavioural therapy for insomnia for their ability to reduce sleep-interfering thoughts.” Myth: Insomnia can be cured with time Fact: If left untreated, insomnia FDQ D̆ HFW \RXU PHQWDO ZHOO EHLQJ Many believe that insomnia is just a passing phase that will fade on its own. In truth, when left unresolved, insomnia FDQ D̆ HFW QRW RQO\ SK\VLFDO KHDOWK EXW DOVR emotional and mental stability. Its causes often reach far beyond stress alone. If you experience multiple sleepless nights, it is advisable to consult a profes

Sleeping in does not fully restore the cognitive and emotional deficits caused by chronic deprivation.”

Tips for better sleep

Instead of tossing and turn ing in bed, experts suggest doing something soothing in a quiet, dimly lit setting to calm the mind and help you step away from men tal noise. Ideally, choose an activity that does not involve scrolling on your phone or using electronic devices. Establishing a gentle bedtime ritual can help the body recognise when it is time to rest. For

OVERCOMING insomnia is not something that can be done overnight. It often requires time, patience and the right professional guidance to uncover its root cause. Still, there are gentle habits that can help the body and mind ease into rest more naturally. 1. Keep a consistent sleep and wake time Strengthen your circadian rhythm by going to bed and waking up at the same time each day. Routine helps the body learn when to expect rest. 2. Limit caffeine after mid-afternoon Avoiding caffeine later in the day prevents interference with adenosine, the brain’s natural sleep pressure chemical. 3. Establish a wind-down ritual Gentle stretches, slow breathing or soft music can lower cortisol and heart rate, helping the body prepare for rest. 4. Step away from screens before bed Reducing screen time lowers exposure to blue light, supports natural melatonin release and eases mental stimulation. 5. Practise cognitive offloading Journalling or setting aside a ‘worry time’ earlier in the evening can quiet mental chatter and reduce overthinking at night. 6. Allow emotional release and grounding Mindfulness, self-compassion or creative expression through writing or art can help release emotional tension that often fuels wakefulness. 7. Relax the body intentionally Progressive muscle relaxation, gentle yoga or body scans calm the nervous system and signal safety to the body, allowing it to surrender to rest.

Ang

this, Renée recom mends journalling, gentle stretching or listening to some thing calming. “Research shows that a con sistent pre-sleep routine helps cue the body for rest by reducing physi ological arousal. For me, this means dim ming the lights, play ing soft instrumental music and practising a short mindfulness or body scan exer cise,” Ang added.