We Share | How to Have a More Restful Sleep?

2/20/2025 8:00:00 AM | SHP POP!

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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:

Food and Drink:

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

The Bedroom:

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.”

Healthy Lifestyle:

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.

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