Just how much should you be sleeping every day? Should you get a good night's sleep?
<div class="ExternalClass1610C80858B8436488C7B6B5FBB8CBAF"><p></p><p></p><p>Just how much should you be sleeping every day? How to get a good night's sleep?
If you think that sleep is just a period of inactivity, think again. Our nightly shut-eye allows our brains to consolidate our learning and memory so we can perform tasks better the next day<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn1">[1]</a>. When we have enough sleep, we are less likely to overeat and crave junk, and we make wiser food choices<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn2">[2]</a>.
</p><p>If you've ever been <a href="https://safe.menlosecurity.com/https:/www.healthhub.sg/live-healthy/1034/sleep-deprivation">sleep-deprived</a>, you would have noticed your inability to concentrate, slow responses, impulsive decision-making<sup>1</sup> and even felt easily annoyed<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn3">[3]</a>. Not to forget those dark eye circles that refuse to budge.
</p><p>Perhaps sleeping in on the weekends could make you feel better, but what's lost is lost. Two days of better rest cannot compensate for a week's worth of impaired performance.
</p><p><strong>Related:
<a title="Sleep Well, Live Better" href="https://www.healthhub.sg/programmes/117/goodsleep">Sleep Well, Live Better</a></strong>
</p><h2>What Is Considered Good Sleep?</h2><p>The quantity and quality of sleep determine whether you wake up feeling energized or like a walking zombie. </p><p>
<strong>Related:
<a href="https://www.healthhub.sg/live-healthy/1189/are-you-getting-quality-sleep">Are You Getting Quality Sleep?</a></strong></p><h2>
<strong style="color:#288054;">Do's</strong></h2><h3></h3><h3>Sleep for At Least 7 Hours Daily</h3><p>Depending on your age, the optimal sleep duration varies. If you are above 18 years old, strive to get at least 7 hours of sleep. See the recommended sleep duration for different age groups below<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn1">[4]</a>.
</p><p><img src="/sites/assets/Assets/Programs/IHL/images/sleeping-recommendations.png" alt="" style="margin:5px;width:auto;height:auto;" /></p><h3></h3><p>Have a Short Nap for Some Energy Booster</p><p>Taking a short nap (e.g. averaging 10 to 20-minutes<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn1">[5]</a>) in the afternoon can help recharge your energy level and boost your daytime productivity. Make sure to time it right, taking a nap too close to bedtime can interrupt your nighttime sleep<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn2">[6]</a>. </p><h3>Get Active</h3><p>Exercise regularly as physical activity can help you sleep better<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn3">[7]</a>.</p><h3>Relax your Muscles</h3><p>Release the tension in your body<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn4">[8]</a> to help you sleep better.
</p><p>
<strong>Try some simple muscle relaxation exercises </strong>
<a href="https://go.gov.sg/sleeparticle-musclerelaxation" target="_blank">
<strong>here</strong></a><strong>.</strong></p><h3></h3><h3>Follow a Bedtime Routine</h3><p>Wind down from the chaos of the day by calming your senses. Grab a book, take a warm bath, or listen to some soothing music. A consistent routine can signal your body to sleep at the same time daily<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn1">[9]</a>.
</p><p>
<strong>Related: </strong><a href="https://www.healthhub.sg/live-healthy/1034/sleep-deprivation"><strong>Sleep Deprivation</strong></a></p><h3>Listen to Relaxing Music</h3><p></p></div><div class="ExternalClass1610C80858B8436488C7B6B5FBB8CBAF"><p>Relaxing music can calm your mind<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn1">[10]</a> and cue your body for some shuteye. </p><h3>Turn on Your Phone's Blue Light Filter</h3><p>The night mode function filters out blue light, which inhibits your brain from producing sleep-inducing hormones<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn2">[11]</a>. </p><h3>Keep your Sleep Environment Comfortable</h3><p>Dim or switch off the lights in your room - consider using blackout curtains or eye masks to help block out external lights. </p><p>You can also consider using earplugs to remove noise distractions for better sleep.
</p></div><div class="ExternalClass1610C80858B8436488C7B6B5FBB8CBAF">
<h2>
<strong style="color:#ed0033;">Don'ts</strong></h2><h3></h3><h3>Avoid Starving or Heavy Meals Before Sleep</h3><p>It's hard to sleep when your stomach is rumbling. Eat a couple of hours before sleep, or have a glass of milk before heading to bed. A big dinner may cause discomfort, keeping us wide awake<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn1">[12]</a>. Also, avoid satiating hunger pangs before bed with large meals<sup>11</sup>. Instead, have light and healthy snacks like low-fat yoghurt, a cup of milk<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn2">[13]</a>, or a serving of fruit<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn3">[14]</a>. </p><h3>Avoid Caffeine or Alcohol At Night</h3><p>There's a reason why we drink coffee in the morning – it is a stimulant that promotes wakefulness<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn4">[15]</a>. While alcohol may make you drowsy, it impacts the quality of your sleep<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn5">[16]</a>.
</p></div><div class="ExternalClass1610C80858B8436488C7B6B5FBB8CBAF">
</div><div class="ExternalClass1610C80858B8436488C7B6B5FBB8CBAF"><h3>Avoid Using Electronics 30 minutes Before Bedtime<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn1">[17]</a> </h3><p>Using electronic devices (such as your handphone) before bedtime stimulates your mind, making it harder to fall asleep and stay asleep. Keep them away at least 30 minutes before you go to bed.
</p></div><div class="ExternalClass1610C80858B8436488C7B6B5FBB8CBAF">
</div><div class="ExternalClass1610C80858B8436488C7B6B5FBB8CBAF"><h2>
<span style="color:#0072c6;"><strong>An Additional Tip!</strong>
</span></h2><p>Keep receiving late-night messages from your friends? Try sharing these goodnight stickers to remind them to sleep as well as practise good sleep habits!
<img src="/sites/assets/Assets/Programs/IHL/images/Sleep.jpg" alt="" style="margin:5px;" /></p><p>
<strong>Download these adorable stickers </strong>
<a href="https://go.gov.sg/sleeparticle-telegram">
<strong>here</strong></a><strong>.</strong></p><p><span lang="EN-US" style="text-decoration:underline;"></span><a href="https://www.healthhub.sg/programmes/186/MindSG/Discover"><span lang="EN-US">Visit MindSG for more tools to take care of your mental well-being.</span></a></p><p>
</p><p><strong>_____________________________________________________________________________________________________________________________________________________________________</strong></p><p>References</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref1">[1]</a> Stickgold, R., James, L., & Hobson, J. A. (2000). Visual discrimination learning requires sleep after training. <em>Nature Neuroscience</em>, <em>3</em>(12), 1237–1238. https://doi.org/10.1038/81756</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref2">[2]</a> Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. <em>Nature Communications</em>, <em>4</em>, 2259. https://doi.org/10.1038/ncomms3259</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref3">[3]</a> Tomaso, C. C., Johnson, A. B., & Nelson, T. D. (2021). The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation: Three meta-analyses in one. <em>Sleep</em>, <em>44</em>(6), zsaa289. https://doi.org/10.1093/sleep/zsaa289
</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref1">[4]</a> Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. <em>Sleep Health</em>, <em>1</em>(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010
</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref1">[5]</a> Brooks, A., & Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative?. <em>Sleep</em>, <em>29</em>(6), 831–840. <a href="https://doi.org/10.1093/sleep/29.6.831">https://doi.org/10.1093/sleep/29.6.831</a></p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref2">[6]</a> Slama, H., Deliens, G., Schmitz, R., Peigneux, P., & Leproult, R. (2015). Afternoon nap and bright light exposure improve cognitive flexibility post lunch. <em>PloS One</em>, <em>10</em>(5), e0125359. https://doi.org/10.1371/journal.pone.0125359</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref3">[7]</a>Kline C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. <em>American journal of lifestyle medicine</em>, <em>8</em>(6), 375–379. https://doi.org/10.1177/1559827614544437</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref4">[8]</a> Tomba, E., Belaise, C., Ottolini, F., Ruini, C., Bravi, A., Albieri, E., Rafanelli, C., Caffo, E., & Fava, G. A. (2010). Differential effects of well-being promoting and anxiety-management strategies in a non-clinical school setting. <em>Journal of Anxiety Disorders</em>, <em>24</em>(3), 326–333. <a href="https://doi.org/10.1016/j.janxdis.2010.01.005">https://doi.org/10.1016/j.janxdis.2010.01.005</a>
</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref1">[9]</a> Buysse, D. J., Cheng, Y., Germain, A., Moul, D. E., Franzen, P. L., Fletcher, M., & Monk, T. H. (2010). Night-to-night sleep variability in older adults with and without chronic insomnia. <em>Sleep Medicine</em>, <em>11</em>(1), 56–64.
</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref1">[10]</a> Koelsch, S., Fuermetz, J., Sack, U., Bauer, K., Hohenadel, M., Wiegel, M., Kaisers, U. X., & Heinke, W. (2011). Effects of music listening on cortisol levels and propofol consumption during spinal anesthesia. <em>Frontiers in Psychology</em>, <em>2</em>, 58. <a href="https://doi.org/10.3389/fpsyg.2011.00058">https://doi.org/10.3389/fpsyg.2011.00058</a></p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref2">[11]</a> Lockley, S. W., Brainard, G. C., & Czeisler, C. A. (2003). High sensitivity of the human circadian melatonin rhythm to resetting by short wavelength light. <em>The Journal of Clinical Endocrinology and Metabolism</em>, <em>88</em>(9), 4502–4505. <a href="https://doi.org/10.1210/jc.2003-030570">https://doi.org/10.1210/jc.2003-030570</a>
</p><div><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref1">[12]</a> Chung, N., Bin, Y. S., Cistulli, P. A., & Chow, C. M. (2020). Does the proximity of meals to bedtime influence the sleep of young adults? A cross-sectional survey of university students. <em>International Journal of Environmental Research and Public Health</em>, <em>17</em>(8), 2677. <a href="https://doi.org/10.3390/ijerph17082677">https://doi.org/10.3390/ijerph17082677</a></p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref2">[13]</a> Komada, Y., Okajima, I., & Kuwata, T. (2020). The effects of milk and dairy products on sleep: A systematic review. <em>International Journal Of Environmental Research and Public Health</em>, <em>17</em>(24), 9440. <a href="https://doi.org/10.3390/ijerph17249440">https://doi.org/10.3390/ijerph17249440</a></p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref3">[14]</a> Noorwali, E., Hardie, L., & Cade, J. (2019). Bridging the reciprocal gap between sleep and fruit and vegetable consumption: A review of the evidence, potential mechanisms, implications, and directions for future work. <em>Nutrients</em>, <em>11</em>(6), 1382. https://doi.org/10.3390/nu11061382</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref4">[15]</a> Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. <em>Journal of Clinical Sleep Medicine</em>, <em>9</em>(11), 1195–1200. https://doi.org/10.5664/jcsm.3170</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref5">[16]</a> Park, S. Y., Oh, M. K., Lee, B. S., Kim, H. G., Lee, W. J., Lee, J. H., Lim, J. T., & Kim, J. Y. (2015). The Effects of Alcohol on Quality of Sleep. <em>Korean Journal of Family Medicine</em>, <em>36</em>(6), 294–299. <a href="https://doi.org/10.4082/kjfm.2015.36.6.294">https://doi.org/10.4082/kjfm.2015.36.6.294</a>
</p><p><a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftnref1">[17]</a> He, J. W., Tu, Z. H., Xiao, L., Su, T., & Tang, Y. X. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. <em>PloS one</em>, <em>15</em>(2), e0228756. https://doi.org/10.1371/journal.pone.0228756
</p><p>
</p></div><p><em>Download the HealthHub app on
<a href="https://play.google.com/store/apps/details?id=sg.gov.hpb.healthhub&hl=en_SG" target="_blank" rel="nofollow">Google Play</a> or
<a href="https://itunes.apple.com/sg/app/healthhub-sg/id1034200875?mt=8" target="_blank" rel="nofollow">Apple Store</a> to access more health and wellness advice at your fingertips.</em>
</p>
<hr /><p>
<strong>Read these next:</strong></p><ul><li>
<a title="Get Your Zs to Ace Your Game" href="https://www.healthhub.sg/live-healthy/1859/get-your-zs-to-ace-your-game">Get Your Zs to Ace Your Game</a></li><li>
<a title="Q&A: Why Am I Always Sleepy" href="https://www.healthhub.sg/live-healthy/1899/Your-Medical-Questions-Answered">Q&A: Why Am I Always Sleepy</a></li><li>
<a title="Sweet Dreams are Made of These" href="/live-healthy/1505/sweet-dreams-are-made-of-these">Sweet Dreams are Made of These</a></li><li>
<a title="Overcoming Insomnia" href="https://www.healthhub.sg/live-healthy/90/overcoming_insomnia">Overcoming Insomnia</a></li><li>
<a title="3 Ways to Improve Sleep Quality" href="https://www.healthhub.sg/live-healthy/1189/are-you-getting-quality-sleep">3 Ways to Improve Sleep Quality</a></li></ul></div>
Tuesday, June 2, 2015
Wednesday, April 18, 2018
ICD-5-Mental Behavioral,AGE_Adult,INTEREST_Body Care,
No
510
Tuesday, November 15, 2022
<div class="ExternalClass1431DDDA2421424387820BFAB1A1BB28">Health Promotion Board </div>
/sites/assets/Assets/Logos%20and%20Official/HPB%20CMYK%20Logo%20Padded.jpg
Health Promotion Board
https://www.hpb.gov.sg
The Importance of Sleep
Articles
ICD-5-Mental Behavioral, AGE_Adult, INTEREST_Body Care