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National Steps Challenge™
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National Steps Challenge™
Here’s everything you need to know about the programme.
CONTRIBUTED BY
Health Promotion Board
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ABOUT THE SLEEP CATEGORY
The Sleep category of the National Steps Challenge
TM
will make a comeback at a later date.
Stay tuned for mechanics that reward you for clocking sufficient sleep daily!
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 7 hours sleep daily
Get at least 7 hours of sleep to earn 25
Healthpoints daily.
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.
LumiHealth participants may join the challenge by withdrawing from LumiHealth programme.
Withdrawal from the LumiHealth programme is irreversible. Click
here
for more info.
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.
*Each day’s sleep will be counted from 12 noon to 11.59am the next day. Only sleep duration of at least 2 hours will be
recorded and counted towards each day’s total sleep duration.
IMPORTANT!
Click
here
to learn how to view your sleep history on the Healthy 365 app, and tips for
accurate sleep tracking.
COLLECT YOUR HPB FITNESS TRACKER
How to view your sleep duration records on the Healthy 365 app
Step 1
Launch the Healthy 365 app to sync your Season 6 HPB fitness tracker.
Step 2
On the 'Activity Summary' card, tap on your sleep progress bar.
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.
Step 1
Launch the Healthy 365 app to sync your Season 6 HPB fitness tracker.
Step 2
On the 'Activity Summary' card, tap on your sleep progress bar.
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 FOR ACCURATE SLEEP TRACKING
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 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 is clean, dry and free
from foreign objects.
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
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
A good day starts with
good sleep. You wake up
feeling rested and in
a better mood.
Learn better
A good night’s sleep helps
your brain consolidate
memory and improve your
learning abilities.
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
Exercising improves sleep in the following ways:
Doing moderate to vigorous physical activity helps you fall asleep more quickly and improve your sleep quality.
Exercise leads to changes in body temperature that facilitates a good night's sleep.
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
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
Aim to exercise regularly as it helps improve sleep.
Avoid electronics 30 mins
before bedtime
Using electronics before bedtime stimulates your mind, making it harder to sleep.
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
Prepare yourself for sleep by following a consistent routine.
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.
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 of relaxing music
Relaxation audio
guide
Mindfulness audio
guide
Relaxation exercises
video
Spotify Playlist
Playlist of relaxing music for sleep
Playlist
of relaxing music
Relaxation audio
guide
Guided
Imagery
Progressive
Muscle Relaxation
Deep
Breathing
Mindfulness
Mindfulness
(body scan)
Relaxation exercises
video
Stress
relief exercises
Deep
breathing exercises
CONTRIBUTED BY
Health Promotion Board
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