The importance
of sleeping well

As we go through the hustle and bustle of everyday life, we might start to neglect the importance of sleep in order to finish up things that we didn’t get to do during the day.

It is vital we recognise that sleep is essential because having good sleep allows us to perform at our best. Let’s read on to learn more about what we can do to have better sleep.

Why do we need sleep?

Regular, adequate, and restful sleep recharges our bodies and minds, leaving us refreshed and alert when we awaken.

This is beneficial for our:

Health

It helps to boost our immune system, while giving our body time to restore itself and replenish energy for the next day.

Learning

It helps to consolidate memory
for better learning.

Mental well-being

It helps with mood regulation.

What happens when we sleep?

We usually pass through four sleep stages. These stages progress in a continuous cycle from Stage 1 to 4 (which is known as the rapid eye movement, or REM stage). Sleep cycles vary from person to person.

On average, each sleep cycle lasts around 90 minutes and repeats several times throughout the night.

How much sleep do we need?

A good night’s sleep should leave us feeling refreshed, alert, and ready to begin the day.

International recommendations for sleep duration depend on age. As adults, we should strive to get at least seven hours of sleep each day.

What is sleep deprivation?

It is a general term to describe a state when we don’t have enough sleep, or poor quality sleep. The main signs and symptoms of sleep deprivation include feeling very tired during the day, reduced concentration, slower thinking, and mood changes.

Sleep deprivation can be caused by:

Poor sleep hygiene

E.g. irregular bedtime routines and bedroom environments that do not encourage sleep

Lifestyle choices

E.g. staying up to binge-watch shows

Work obligations

E.g. multiple jobs, long hours

Sleep disorders

E.g. sleep apnoea, a breathing disorder that causes us to wake up abruptly

Other conditions, e.g, physical or mental

E.g. anxiety disorder which includes persistent and excessive worry about activities/events, big or small

What is revenge bedtime procrastination?

Sleep deprivation is often a result of poor sleep hygiene. An example is Revenge Bedtime Procrastination (RBP) where we sacrifice sleep for more leisure time.

This happens in cases where our jobs or responsibilities take up a significant portion of our day and we feel that we are left with very little time for leisure and relaxation.

We may take “revenge” by pushing back our bedtimes to do the things we find fun and relaxing, e.g. gaming, engaging on social media, binge-watching shows.

Although this can be tempting in the moment, late nights, followed by early mornings, can lead to sleep deprivation. Learn how to prevent this by picking up good sleep habits.

What are the effects of sleep deprivation?

People who are sleep deprived are more likely to struggle while at work or in school, or experience mood changes that may affect personal relationships. It can also lead to unintentional errors and accidents, such as traffic accidents due to drowsy driving.

Over time, a persistent lack of sleep can pose the following risks to our physical and mental health:

Cardiovascular disease
Diabetes
Obesity
Compromised immune function
Mental health conditions
Dementia

Cardiovascular disease

Sleep deprivation has been linked to cardiovascular problems including high blood pressure, heart disease, heart attack, and stroke.

Diabetes

Insufficient sleep appears to affect the body’s ability to regulate blood sugar, increasing the risk of diabetes.

Obesity

Research has found that people tend to consume more calories and carbohydrates when they are sleep deprived.

Compromised immune function

Sleep deficiency has been shown to lead to worsened immune function.

Mental health conditions

Poor sleep has strong associations with conditions such as depression, anxiety, and bipolar disorder.

Dementia

Those with poor sleep habits would run a higher risk of dementia.

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What is a sleep disorder?

A sleep disorder is characterised by a disruptive sleep pattern that may include
any of the following:

Abnormal behaviour associated with sleep (e.g. sleepwalking)
Difﬁculty falling or staying asleep
Excessive total sleep time
Falling asleep at inappropriate times

Needing multiple caffeinated drinks to make it through the day
Difficulty concentrating at home, school or work
Often appearing tired and/or feeling fatigued
Feeling sleepy or irritable during the day
Difﬁculty staying awake while sitting
Falling asleep while driving
Emotional outbursts
Memory problems
Slowed reaction
Snoring

What should we do if we suspect a sleep disorder?

We may experience difficulty sleeping at some points in our lives. If the issue persisted for at least a month, caused signiﬁcant emotional distress and interfered with our social or occupational functioning, we could consider keeping a sleep record.

The sleep record, either in the form of a sleep diary or tracker, could allow us to calculate our total sleep time, identify sleep disruptions and other unknown factors that may influence our sleep.

It would also serve as a source of useful information for the healthcare professionals to make a diagnosis on whether we have a sleep disorder.

The sleep record should include:

The time we went to bed and woke up

Total sleep hours and perceived quality of sleep

A record of the time we spent awake and what we did (e.g. “got up, had a glass of milk”, “stayed in bed with eyes closed")

Types and amount of food, liquids, caffeine, or alcohol we consumed before bed, plus frequency of consumption

Our feelings and mood before bed (e.g. stress, anxiety, low mood)

Medications or drugs taken, including time of consumption and dose

Sleep centers

If we are concerned about our sleep, or if our sleep problems persist, are bothersome or interfere with how we feel or function during the day, we may need to seek advice from a healthcare professional from any of the Sleep Centres listed below.

Changi
General Hospital

Department of Sleep Medicine, Surgery & Science

Address:
Level 2D (Lung Clinic & Integrated Sleep Centre)
Level 8 (Sleep Laboratory)
2 Simei Street 3
Singapore 529889
Opening Hours:
Mon – Fri: 8:30am – 5:30pm
Sat: 8:30am – 12:30pm
Closed on Sun and PH
Tel: 6788 8833
Appointment for Specialist
Clinics: 6850 3333

Khoo Teck Puat
Hospital

Department of Otolaryngology (ENT)
– Head and Neck Surgery
Obstructive Sleep Apnoea Clinic

Address:
90 Yishun Central
Singapore 768828
Opening Hours:
Mon – Fri: 8:00am – 5:30pm
Sat: 8:00am –1:00pm
Closed on Sun and PH
Tel: 6555 8828

KK Women’s and
Children’s Hospital

Address:
100 Bukit Timah Rd
Singapore 229899
Opening Hours:
24 hours
Tel: 6225 5554

National Dental
Centre Singapore

Address:
5 Second Hospital Avenue
Singapore 168938
Opening Hours:
Mon – Fri: 8:00am – 5:30pm
Closed on Sat, Sun and PH
Tel: 6324 8802

National Neuroscience
Institute

Sleep Disorder Clinic

Address:
NNI @ TTSH Campus
Neuroscience Clinic, Level 1
National Neuroscience Institute
11 Jalan Tan Tock Seng
Singapore 308433
Opening Hours (Clinic):
Mon – Wed, Fri: 8:00am – 5:30pm
Thu: 8:00am – 5:00pm
Closed on Sat, Sun and PH
Tel: 6330 6363
Address:
NNI @ SGH Campus
Neuroscience Clinic, Block 3
Singapore General Hospital
Outram Road
Singapore 169608
Opening Hours (Clinic):
Mon – Fri: 8:00am – 6:00pm
Sat: 8:00am – 1:00pm
Closed on Sun and PH
Tel: 6321 4377

Ng Teng Fong
General Hospital

Sleep Disorder Multidisciplinary Care

Address:
1 Jurong East Street 21
Singapore 609606
Opening Hours:
Tues – Fri: 8:30am – 12:30pm
Closed on Mon, Sat, Sun and PH
Tel: 6716 2222

Sengkang
General Hospital

Sleep Clinic

Address:
Medical Centre, Level 6E
110 Sengkang East Way
Singapore 544886
Opening Hours:
Mon – Fri: 8:30am – 5:30pm
Closed on Sat, Sun and PH
Tel: 6930 6000

Singapore
General Hospital

Sleep Disorders Clinic

Obtain a referral letter to enjoy subsided rates*

Address:
SingHealth Tower, Level 3
(Outram Community Hospital)
Opening Hours:
Appointment-based; no walk-ins
Tel: 6321 4377

Tan Tock Seng
Hospital

Department of Otolaryngology (ENT)
Sleep Disorder Clinic
Clinic 1B

Address:
Level 1, TTSH Medical Centre
11 Jalan Tan Tock Seng
Singapore 308433
Opening Hours:
Mon – Fri: 8:30am – 5:30pm
Closed on Sat, Sun and PH
Tel: 6357 7000

What can we do to get a good night's sleep?

Our daily habits and sleep environment are vital to ensuring a good night’s sleep and preventing sleep deprivation.

Here are some self-help tips:

What can we do to get a good night's sleep?

Our daily habits and sleep environment are vital to ensuring a good night’s sleep and preventing sleep deprivation.

Here are some self-help tips:

Avoid electronics
Relaxation exercises
Read
Listen to music
Eat smart
Exercise regularly
Stick to a routine
Avoid caffeine or alcohol
Comfortable sleep environment
Avoid evening naps
Quit smoking

Avoid using electronics at least 30 mins before bedtime

The blue light coming from the phone/television/tablet suppresses melatonin, a hormone that supports our sleep/wake cycle. When our cycle is disrupted, we would feel less rested.

Reading emails, sending texts, and checking social media, etc. can also stimulate our mind, making it harder for us to fall and remain asleep.

Practise relaxation techniques

Relaxation techniques such as deep breathing and muscle relaxation can help us calm our mind and body.

Read a book

Stick to an old-fashioned physical book, or use an e-reader, rather than a bright tablet or mobile phone.

Listen to relaxing music

Slow and soothing music has the power to help us feel relaxed and at ease, making it easier for us to fall asleep.

Once we integrate music into our bedtime routine, we should stick with it. It will become a habit that cues our body to prepare for shuteye.

Check out this playlist that can help us sleep better.

Eat smart

Avoid going to bed with an overly full belly. It will make us feel uncomfortable and could keep us awake longer. Sometimes, heartburn or gas will further increase the discomfort, thus affecting sleep.

Also, avoid satisfying hunger pangs before bed with large meals. Instead, have light and healthy snacks like low-fat yoghurt, a cup of milk, or a serving of fruit.

Exercise regularly

Moderate-to-vigorous physical activities help us fall asleep more quickly and improve our sleep quality. Being exposed to sunlight while exercising outdoors helps our body regulate its sleep/wake cycle.

Exercise also leads to changes in body temperature that facilitate a good night’s sleep. Current science suggests the best time to exercise for better sleep differs from individual to individual.

Try exercising at different times to determine an exercise schedule that helps us sleep better. Stay active with our exercise tips!

Stick to a bedtime routine

The consistency of a routine signals for our body and brain to sleep. Create a routine and schedule by going to bed and waking up at the same time every day (including weekends).

Stay away from caffeine and alcohol at night

Caffeinated beverages, such as coffee or tea, are stimulants that can temporarily make us feel more alert by blocking sleep-inducing chemicals in the brain and increasing adrenaline production.

Avoid consuming alcohol at night. Although we may fall asleep faster, it can disrupt our sleep later in the night, leading to poorer quality sleep.

Keep our sleep environment comfortable

Block out light using thick curtains or eye shades, and consider using earplugs to shut out loud noises.

Avoid evening naps

Napping later in the evening may disrupt our ability to fall asleep at night. Research has shown that the best time to take a power nap is in the early to mid-afternoon, and the nap should last approximately 10 to 20 minutes.

Quit smoking

People who smoke have a dependence on nicotine. As smoking is highly addictive, it can lead to poor sleep and sleep-related issues.

Heavy smokers may experience withdrawal symptoms throughout the night, when going for hours without a cigarette. The body may begin to crave nicotine, resulting in the need to wake up for a puff. As a result, sleep cycles are disrupted and less deep sleep occurs.

Quitting smoking can reduce our health risk and help us begin to get better sleep.

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What if we cannot fall asleep?

Lying awake in bed for too long can create an unhealthy mental association between our sleeping environment and wakefulness. Instead, we should create positive associations that promote thoughts and feelings conducive to sleep.

If we cannot fall asleep after 20 minutes, we should not force ourselves to stay in bed. We should get up and do another activity, e.g. go to another part of our house and do something relaxing, such as reading or listening to soothing music.

MindSG

The importance of sleeping well

Why do we need sleep?