(Photo: Canva)
Are you feeling sleep deprived? You're not
alone. A 2024 international study by YouGov Surveys revealed that 54% of
Singaporeans surveyed slept six hours or less on a typical night –
making Singapore one of the most sleep-deprived countries polled.
Sleep is a crucial building block for
overall health. The National Heart, Lung, and Blood Institute in the United
States highlights several reasons why sufficient and proper sleep is essential:
- Sleep Allows Our Body to Rest and
Recover
During sleep, our parasympathetic nervous
system takes over, initiating a state of rest and recovery. This restful state
is vital for maintaining general health. A lack of sleep has been linked to
increased risks of coronary heart disease, high blood pressure, obesity, and
stroke.
- Sleep Affects Our Metabolism
Our bodies metabolise fats differently depending on the time of
day, with sleep playing a crucial role in this process. Sleep deprivation has
been linked to increased levels of ghrelin—a hormone that stimulates hunger—and
decreased insulin sensitivity, which could potentially contribute to weight
gain and metabolic issues.
- Sleep Boosts Our Immunity
Studies show that sleep deprivation reduces
immune cell activity and may be linked to a higher risk of infection.
How to Achieve Restful Sleep?
The SingHealth Duke-NUS Sleep Centre offers
these sleep hygiene tips for better sleep:
For better sleep, avoid smoking and caffeine for at least 4 to 6
hours before bedtime and keep evening meals light. Limit fluid intake and
reduce alcohol consumption before bed, as these can disrupt your sleep and
cause you to wake up at night
Avoid doing work in the bedroom and let it be a place only for sleeping. Keep
it quiet, dark, and cool. Establish a relaxing bedtime routine, such as taking
a hot shower before sleeping, dimming the lights, or reading a book. Sleep and
wake up at the same time every day to train your “body clock.”
Exercise regularly but avoid doing strenuous exercise in the
evenings as it may keep your mind overactive at night. Aim for 30 minutes of
exposure to bright light each morning to regulate your sleep-wake cycle. This
can be as simple as taking a morning stroll outdoors or enjoying breakfast in a
sunlit area.
What Do I Do If I Am Lying in Bed but Cannot
Sleep?
Do not constantly check on the time as the
worry about not being able to sleep will keep you more awake. If you are not still
asleep in 20 minutes or more, leave the bedroom and do a quiet activity such as
reading or listening to calm music. Only return to bed when you feel sleepy again. Lastly, you can also try some self-help
tools on HealthHub, such as guided imagery and progressive muscle
relaxation tips to promote sleep.
When to Seek Help?
If your sleep problems persist and impact
your daily life, memory, or mood despite trying these measures, seek a doctor’s
advice. In addition, seek help if you suspect you may have a sleep disorder,
symptoms of which may include excessive daytime sleepiness, loud snoring or
gasping during sleep, or feeling the need to move when relaxing.
As the saying by
Thomas Dekker goes, "Sleep is the golden chain that ties
health and our bodies together." Prioritising good sleep habits is an
investment in your overall well-being and quality of life.
For further reading;
This article was contributed by Patient
Education Workgroup, with inputs from: Dr Michelle Lim Ziqing, Family Physician,
SHP-Eunos
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