22 March 2018
Singaporeans are amongst the most sleep deprived nation worldwide. A study shows that Singapore is ranked number 3 out of the 43 cities profiled. Lack of sleep in Singaporeans can be attributed to the stress of everyday life, juggling between school / work and many other commitments.
Did you know, not getting optimal sleep can lead to:
You deserve restful sleep, here are some tips on how:
TIP 1 | Create a sleep routine
Set a time to sleep, dim the lights and slow down your pace 30 minutes before to provide a relaxed atmosphere for your body to prepare for bed. Going to bed and waking up at the same time each day can help regulate your internal body clock for a quality rest. Smartphone applications can also help track your habits and encourage you to stick to your routine.
TIP 2 | Exercise
Research has shown regular exercise over a period of time can help to improve both the quantity and quality of sleep. The timing of your exercise, also greatly matters as it could influence sleeplessness. Any exercise should be timed at least 3 hours before bedtime, as any later might achieve the opposite effect. Body temperatures rise during exercise and take as long as 6 hours to drop, therefore it is important to allow the body to cool off before it can bring the onset of sleep.
TIP 3 | Relax
Your body needs some time to shift into sleep mode. To enjoy a good rest, avoid watching television, using a laptop or your mobile phone 15 to 30 minutes before bedtime.
The light emitting from these electronic devices can rev up the brain and delay the release of melatonin (the sleep-inducing hormone) in your body.
Instead, relaxing activities such as reading a book or taking a warm bath an hour before you sleep can help unwind your body and get it ready for bed. Making this a routine helps your body associate certain activities with sleep, helping you to fall asleep easier in the long run.
TIP 4 | Ensure that your room is designed for sleep
It may seem pretty insignificant, but do not underestimate the importance of your sleep environment. It can either be the thing that helps you transition to sleep easily or keeps you tossing and turning every night. Create your sleep environment to establish the conditions you need for sleep. It is important that your bedroom is free from any noise or light, which can disturb your sleep. If you are unable to sleep, head to another room to relax until you feel tired. It is also best to avoid doing work in your bedroom so that you can strengthen the association of your bed and sleep.