#SleepHygiene

A powerful new three-step nighttime routine, designed to help people stress less, sleep better, and boost next-day productivity, is gaining attention for its simplicity and research-backed results. Popularized by a UK-based nutritionist and high-performance coach, the “CAP method”—standing for Celebration, Appreciation, Prioritisation—integrates cognitive science with practical wellness habits, offering a flexible, evidence-informed approach to restful sleep and emotional resilience (mindbodygreen.com).

Today’s relentless distractions, the mounting stress of personal and professional obligations, and the aggravation of doomscrolling late at night are taking a measurable toll on the sleep quality and daily mental well-being of millions, including Thais. As more Thais integrate work, family, and social media, the boundaries between stress and rest are becoming blurred, resulting in chronic fatigue and rising mental health complaints (Sleep Foundation). A growing body of research, combined with traditional Thai values of mindfulness and familial sharing, points toward structured evening rituals as key interventions for restoring peace, sleep, and daily effectiveness.

Should you hit the gym after work or save that late-night jog for another day? New research, along with expert insights, is bringing welcome clarity to the perennial question of whether exercising before bedtime is a boon or a bane for a good night’s sleep. As work and family obligations push many Thais to use evenings for fitness, understanding how timing and intensity of exercise impact sleep is increasingly relevant across the nation.

A wave of recent scientific findings underscores that not all sleep is created equal—deep sleep and rapid eye movement (REM) sleep are emerging as key guardians of brain health, with profound implications for dementia risk and cognitive aging. The latest research, recently highlighted in a New York Times report, confirms that beyond simply getting enough hours of sleep, the specific quality and stages of sleep matter deeply for long-term mental wellbeing (NY Times, 2025).

A new warning from sleep specialist Dr. Leah Kaylor is sparking fresh debate about the best time of day to exercise, as emerging research shows working out in the evening could disrupt the quality of your sleep. Dr. Kaylor, speaking to the Daily Mail, highlighted that while exercise is essential for health, exercising too close to bedtime can keep both body and mind too “activated” for restful sleep, leaving many fitness enthusiasts wide awake when they should be drifting off (source: Daily Mail).