Font Sizes:

National Steps Challenge™ Season 6

New to National Steps Challenge™? Here’s everything you need to know about the programme.

Sleep Challenge Information

About the Sleep Challenge

Exercise and sleep are both vital to a healthy lifestyle. That’s why National Steps ChallengeTM is bringing you the Sleep Challenge. It’s a fun new way to make sleep a priority and get rewarded for it.

WHAT

The Sleep Challenge rewards you for having sufficient sleep. Aim for at least 7 hours of sleep daily and be rewarded with up to $30 in eVouchers!
Get at least 7 hours of sleep to earn 25 Healthpoints daily
Get at least 7 hours of sleep to earn 25 Healthpoints daily.
Earn extra Healthpoints during bonus weeks!
Earn extra Healthpoints during bonus weeks!
All Healthpoints earned during the Sleep Challenge will be credited at 12noon daily to participant’s e-wallet.

WHEN

Registration period: 06 Sep 2021, 1200 hours to 31 Mar 2022, 2359 hours
Challenge period: 01 Nov 2021, 1200 hours to 01 Apr 2022, 2359 hours

WHO CAN JOIN

  • Singaporeans or Permanent Residents of Singapore with a valid NRIC or foreigners with a valid FIN.
  • Aged 17 years or older (based on birth year) at the point of registration.
  • Exclusive to participants who have completed “Steps Rewards” in previous seasons.

HOW CAN I TRACK SLEEP?

Eligible participants are required to use the new HPB fitness tracker with sleep tracking functionality and Healthy 365 app.

The HPB fitness tracker will automatically track your sleep duration as long as it is turned on, has sufficient battery and worn correctly on the wrist when you go to sleep. There is no need to activate sleep tracking on your fitness tracker. Your sleep data can only be viewed through the Healthy 365 app when you sync your fitness tracker on the Healthy 365 app. You will not be able to view the sleep data through your fitness tracker.
How to view your sleep duration records on the Healthy 365 app
Feel better
Step 1
Launch the Healthy 365 app to sync your Season 6 HPB fitness tracker.
Feel better
Step 2
On the 'Activity Summary' card, tap on your sleep progress bar.
Feel better
Step 3
On the 'Activity History' page, you will be able to view your sleep duration records based on days or weeks. Each day’s sleep will be counted from 12 pm to 11.59 am the next day. Only sleep of at least 2 hours will be recorded and counted towards each day's total sleep duration.
TIPS TO GET SUFFICIENT SLEEP

Tips FOR ACCURATE SLEEP TRACKING

Wear the HPB fitness tracker
Wear the HPB fitness tracker snugly on the wrist, at least 1 finger width away from the wrist bone.
Continue to wear the HPB fitness tracker
Continue to wear the HPB fitness tracker as you go about your daily activities before and after sleep. The fitness tracker will automatically track your sleep duration based on changes in your body movements and heart rate.
Make sure the sensor on the back of the HPB fitness tracker
Make sure the sensor on the back of the HPB fitness tracker is clean, dry and free from foreign objects.
When not wearing the fitness tracker
When not wearing the fitness tracker, place it with the screen facing down to avoid affecting the sensor on the back of the fitness tracker.
Benefits of good sleep

Benefits of good sleep

Singaporeans are often not sleeping enough. The lack of sleep affects both our physical and mental wellbeing. Getting adequate and restful sleep helps you:
Feel better
Feel better
A good day starts with good sleep. You wake up feeling rested and in a better mood.
Learn better
Learn better
A good night’s sleep helps your brain consolidate memory and improve your learning abilities.
Recover and recharge better
Improve overall health
Good sleep helps to boost your immune system, while giving your body time to restore itself and replenish energy.
Find out the recommended sleep duration for your age group here.
Reference: National Sleep Foundation
How exercise helps you sleep better

How exercise helps you sleep better

Exercising improves sleep in the following ways:
Improve sleep quality
Doing moderate to vigorous physical activity helps you fall asleep more quickly and improve your sleep quality.
Body temperature
Exercise leads to changes in body temperature that facilitates a good night's sleep.
Bright sunlight
Being exposed to sunlight while exercising outdoors helps your body regulate its sleep-wake cycle.
Current science suggests that the best time to exercise for better sleep differs from individual to individual. Try out exercising at different times to determine an exercise schedule that helps you sleep better.
Reference: National Sleep Foundation
TIPS TO GET SUFFICIENT SLEEP

TIPS TO GET SUFFICIENT SLEEP

Fluff up your pillow and get ready for the sleep of your dreams. These simple hacks are designed to make it easier for you to get your 7 hours of sleep daily.
Exercise regularly
Exercise regularly
Aim to exercise regularly as it helps improve sleep.
Avoid using electronics 30 minutes before bedtime
Avoid electronics 30 mins
before bedtime
Using electronics before bedtime stimulates your mind, making it harder to sleep.
Relax before bedtime
Relax before bedtime
Recuperate from a hectic day by calming your senses. Read a book, listen to some soothing music or try doing some muscle relaxation exercises.
Stick to your bedtime routine
Stick to your bedtime routine
Prepare yourself for sleep by following a consistent routine.
Avoid caffeine and alcohol at night
Avoid caffeine and alcohol at night
Caffeine stimulates the brain and prevents you from falling asleep. Alcohol might make you feel sleepy but it actually reduces the quality of sleep you get.
Set the mood for sleep
Keep your sleep environment comfortable
Keep your room comfortable for sleep by dimming the lights, using blackout curtains or eyeshades. If it’s noisy, consider earplugs too.
Click here for more sleep tips.
Reference: National Sleep Foundation

 
Sleep Resources
Try our self-help tools and resources to help you get better sleep.
Spotify Playlist
Playlist of relaxing music for sleep
Playlist of relaxing music
Spotify

National Steps Challenge™ Season 6