It’s official, Singaporeans are not getting enough sleep. According to a study by SingHealth Polyclinics, about 4 in 10 Singaporeans have less than seven hours of sleep every night. Out of the 44% who were not getting enough sleep who responded were working adults with full-time jobs. Even when the holidays come around, there might now be enough time to catch up on sleep due to the festivities. This is especially so on days like Christmas Eve where the people might not be able to catch up on sleep due to the preparations for Christmas and other festivities. We could all do with more or better sleep and due to our lifestyles, more might not be an option so here’s a list of Dos and Don’ts to maximize the quality of your sleep this Christmas and beyond!
Adapt a Consistent Sleep Routine
If you are the type to sleep at odd irregular hours, its time to make a change. Adopting a consistent sleep routine does wonders as it will help to regulate your body’s clock for you to get a better night sleep. If you stick to a sleeping schedule, your body will take the cue and you will naturally feel tired at around the same time every day.
Therefore it is advised to go to bed at the same time every night. Do your best to limit the difference in your sleep schedule on weekends, holidays and any other off days.
It is understood that working adults have little to no time for physical activities as Singaporeans as according to Asiaone,
Singaporeans work the longest hours in the world, with the average worker clocking in 2,371.2 hours in 2016.
This is a shame as according to this article from Healthline, exercise does wonders for your wellness as it can make you feel happier, help with weight loss, increase your energy levels and help you relax and sleep better. Regular physical exercise be it aerobic or a combination of aerobic and resistance training has been proven to help you sleep better at night and make you feel more energized throughout the day. So time to get moving, activites like Yoga, HIIT training are popular while there is a myriad of physical activities out there you can try.
Create a Sleep-Friendly Environment
Your mileage may vary but in general, the ideal environment would be dark, quiet and cool is just right for you. Try and avoid light exposure as studies have shown that indoor light exposure shows that this exposure has a strong suppressive effect on the hormone melatonin which regulates the sleep-wake cycle. If possible, make your room pitch black. If you really need a light, you can get the Silicone Nursery Egg Night Light here. The lamp produces a warm glow that is easy on your eyes and less disruptive to your sleep-wake cycle.
Eat too much/too little
Going to bed with an empty tummy and going to bed with a bloated tummy is not advisable. Avoid heavy or spicy meals an hour before your bedtime as they might cause things like indigestion and heartburn that will affect your quality of sleep.
If you are still hungry you can get eat these snacks an hour or so before you sleep. Foods such as almonds, walnuts, chamomile tea, kiwi and bannans are known for theirinducinginducin properties.
Drink Too Much Alcohol
TGIF! On weekends, many of you might want to party, celebrate and let loose. You may think that consuming lots of alcohol will make you drunk and help you sleep for extended periods of time. This is actually very disruptive to your sleep.
Although alcohol will make you feel sleepy, most of the time it will disrupt your sleep later in the night or affect the next day’s sleep. Then will actually disrupt your body clock as you’ll need a day or two to recover from your hangover. We’re not telling you not to drink but hold back a bit on the alcohol for better rest
Take Long Naps
When afternoon comes around, tiredness and lethargy kick in. For those who are fortunate to enough to be able to take naps; good for you. However, take note that long naps will interfere with your nighttime sleep as it can mess your body clock and circadian rhythm,. If you want to take a nap, do not take more than 30 minutes and refrain from napping late in the day no matter how tempting it may be.
No work in the bedroom
This is the reason why some people have separate their work and sleeping area. Your bedroom should only be meant for sleep. Having work and study related material near your sleeping area has a psychological effect as your body thinks that it still needs to stay awake. Often these work-related tools such as laptops, tablets, and phones produce UV light that inhibits the production of melatonin.
Therefore try to avoid having work material, computers and televisions in your bedroom. If you happen to wake up in the middle of the night, do not turn to your laptop or tv. Instead, try to do something soothing like reading to make yourself feel sleepy again.
From everyone here at IUIGA, Merry Chrismas! We hope that you’ll have better quality sleep and live happier and healthier lifestyles in 2019.