- Why is sleep important?
- What are the benefits of sleep?
- What happens when we sleep?
- How much sleep do we need?
- How to know if we are getting enough sleep?
- What is sleep deprivation?
- What is revenge bedtime procrastination?
- What are the effects of sleep deprivation?
- What is a sleep disorder?
- Signs of sleep disorder and what to do
- List of sleep centres
- Tips to get a good night’s sleep
- What to do if we cannot fall asleep
- Self-help tools for sleeping well
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.
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.
Sleep tracking is a good way to know how many hours of sleep we are getting. Similar to a sleep diary, sleep tracking can help us measure the duration of our sleep using our wearable devices, with our sleep records easily accessible on our mobile apps. Through this, not only are we able to track if we are getting sufficient rest daily, but we can also understand and improve the quality of our sleep.
Sleep trackers can provide us with detailed information about our sleep patterns, such as how long we slept or how many times we awoke during the night. Some commercial brand wearables can also record the duration we spend in each stage of sleep. By monitoring these sleep patterns, we can make adjustments to improve the quality of our sleep.
Tracking our sleep can help us learn more about our sleep habits. For example, we may notice certain activities that prevent us from getting enough sleep such as binge-watching shows at night. Being mindful of these can provide us with a better understanding of the improvements we can make to our sleep habits, helping us to prioritise better sleep.
Ready to reap the benefits of sleep tracking? Simply pair the app with a compatible fitness tracker* and start tracking your sleep with the Healthy 365 app! Click here to learn more.
Get on the app today.
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.
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
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
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.
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
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 centres
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.
Department of Sleep Medicine, Surgery & Science
-
Address:
Level 2D (Lung Clinic & Integrated Sleep Centre)
Level 8 (Sleep Laboratory)
2 Simei Street 3
Singapore 529889Opening Hours:
Mon – Fri: 8:30am – 5:30pm
Sat: 8:30am – 12:30pm
Closed on Sun and PHTel: 6788 8833
Appointment for Specialist
Clinics: 6850 3333
Department of Otolaryngology (ENT)
– Head and Neck Surgery
Obstructive Sleep Apnoea Clinic
-
Address:
90 Yishun Central
Singapore 768828Opening Hours:
Mon – Fri: 8:00am – 5:30pm
Sat: 8:00am –1:00pm
Closed on Sun and PHTel: 6555 8828
-
Address:
100 Bukit Timah Rd
Singapore 229899Opening Hours:
24 hoursTel: 6225 5554
-
Address:
5 Second Hospital Avenue
Singapore 168938Opening Hours:
Mon – Fri: 8:00am – 5:30pm
Closed on Sat, Sun and PHTel: 6324 8802
Sleep Disorder Clinic
-
Address:
NNI @ TTSH Campus
Neuroscience Clinic, Level 1
National Neuroscience Institute
11 Jalan Tan Tock Seng
Singapore 308433Opening Hours (Clinic):
Mon – Wed, Fri: 8:00am – 5:30pm
Thu: 8:00am – 5:00pm
Closed on Sat, Sun and PHTel: 6330 6363
-
Address:
NNI @ SGH Campus
Neuroscience Clinic, Block 3
Singapore General Hospital
Outram Road
Singapore 169608Opening Hours (Clinic):
Mon – Fri: 8:00am – 6:00pm
Sat: 8:00am – 1:00pm
Closed on Sun and PHTel: 6321 4377
Paediatric Sleep and Airway Clinic (Multidisciplinary clinic)
-
Address:
Khoo Teck Puat – National University Children’s Medical Institute, 5 Lower Kent Ridge Road, Singapore 119074Opening Hours:
1st and 3rd Saturday of the month, 9am – 1pm (By appointment only)Email: ktpnucmi_appt@nuhs.edu.sg
-
Respiratory Clinic and Sleep Clinic
Address:
NUH Medical Centre, 13b Medicine Clinic, 5 Lower Kent Ridge Road, Singapore 119074Opening Hours:
Monday to Friday,
8.30am to 5.30pm
Closed on weekends and public holidaysEmail: appointment@nuhs.edu.sg
-
Sleep Surgery Clinic
Address:
NUH Medical Centre, 15c ENT – Head and Neck Surgery Centre, 5 Lower Kent Ridge Road, Singapore 119074Opening Hours:
Every Monday,
9am to 12.30pmEmail: ent@nuhs.edu.sg
Sleep Disorder Multidisciplinary Care
-
Address:
1 Jurong East Street 21
Singapore 609606Opening Hours:
Tues – Fri: 8:30am – 12:30pm
Closed on Mon, Sat, Sun and PHTel: 6716 2222
Sleep Clinic
-
Address:
Medical Centre, Level 6E
110 Sengkang East Way
Singapore 544886Opening Hours:
Mon – Fri: 8:30am – 5:30pm
Closed on Sat, Sun and PHTel: 6930 6000
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-insTel: 6321 4377
Department of Otolaryngology (ENT)
Sleep Disorder Clinic
Clinic 1B
-
Address:
Level 1, TTSH Medical Centre
11 Jalan Tan Tock Seng
Singapore 308433Opening Hours:
Mon – Fri: 8:30am – 5:30pm
Closed on Sat, Sun and PHTel: 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?
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.
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.
