Unlock restful slumber: Essential tips for better sleep

Clocking sufficient sleep is considered a luxury in today’s fast-paced, competitive society.

In fact, Singapore is ranked as one of the most sleep-deprived cities globally, with only 27 per cent of the population having seven hours or more of sleep, according to a YouGov Singapore survey¹.

Such statistics reflect the need to address the chronic sleep problem, which affects not just one’s ability to focus, but also a person’s general health and well-being.

There are various reasons that may lead to someone feeling sleep deprived and registering a night of unsatisfactory sleep. However, science-backed tips and explanations are available to help create a better sleep environment, to wake up feeling fulfilled and refreshed.

Wellness@UOB

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Establishing a consistent bedtime routine

Our bodies are governed by circadian rhythms, which regulate our sleep-wake cycles. According to the National Heart, Lung, and Blood Institute in the US, irregular sleep patterns can disrupt these rhythms and impair sleep quality². Consistency in bedtime routines aids the synchronisation of the body’s internal clock, making it easier to fall and stay asleep. Activities such as reading a book, practising gentle yoga, or meditating can also contribute to a tranquil transition from wakefulness to sleep. Practices such as progressive muscle relaxation and guided imagery can help in calming the mind and preparing the body for sleep.

Limit blue light exposure before bed

Screen exposure is a common modern habit. Studies have shown that using devices before bed – think tablets and cell phones – can suppress melatonin production with the emission of blue light³. Reducing screen time, particularly before bedtime, can help mitigate the interference of natural sleep processes. Additionally, using blue light filters and maintaining a well-lit environment can balance the effects of blue light, supporting the body’s preparation for rest.

External stimuli, including noise and light, can be disruptive. According to the World Health Organisation, noise disturbances may have adverse effects on our sleep and overall health⁶. Implementing solutions like blackout curtains, white noise machines, or wearing earplugs can create a serene sleep environment.

Invest in your sleep sanctuary

The significance of a comfortable sleep surface is paramount, with studies pointing out the existing correlation between bedding systems and sleep quality⁵. Investing time and resources in selecting the right mattress and pillows can make a substantial difference in achieving restful sleep.

The environment we sleep in significantly influences our sleep quality. The National Sleep Foundation recommends that the bedroom temperature should be between 16 to 20 degrees Celsius (60 to 67 degrees Fahrenheit) for optimal sleep⁴. Adjusting the room temperature and using breathable fabrics can facilitate a conducive environment for rest.

Be cautious with caffeine and alcohol

Our dietary choices can also play a role in our sleep patterns. Alcohol consumption, for example, could reduce Rapid Eye Movement (REM) sleep⁷. Limiting the intake of caffeine and alcohol, especially in the evening, can also prevent alterations in sleep architecture. Half of the caffeine you consume for example, will still remain if your body six hours after that order of flat white. In fact, caffeine may take about 10 hours for it to be completely cleared from your bloodstream.

Move your body

Physical activity is integral to overall well-being, and it also has implications for sleep. A 2017 study revealed that people who engage in regular physical activity tend to have better sleep quality than non-exercisers⁸. However, the timing of exercise is crucial, and it is advisable to avoid vigorous activity close to bedtime.

Master stress management

Managing stress is pivotal for maintaining quality sleep. In fact, insomnia is a sleep disorder that may be related to stress⁹. Incorporating stress-reduction techniques, such as mindfulness and deep breathing, can alleviate stress and improve sleep quality.

Seeking professional guidance

For those experiencing persistent sleep difficulties, consulting a sleep specialist is vital. Professional guidance can offer personalised solutions and strategies to overcome sleep challenges. In navigating the challenges of contemporary living, prioritising sleep is crucial.

In Singapore, more people are experiencing obstructive sleep apnea (OSA)¹² – a condition that affects your breathing and disrupts one’s sleep. However, individuals can seek treatment through the use of a continuous positive airway pressure (CPAP) machine during sleep, or seek a doctor’s advice on the latest treatments that can help them.

The journey to restorative slumber involves consistent bedtime routines, an optimal sleep environment, informed lifestyle choices, and when necessary, seeking professional guidance. By embracing these strategies, we promote our well-being, enabling us to lead healthier, more fulfilled lives.

References

1. Singaporeans would like to sleep for at least seven hours but only a quarter have that routine. (n.d.). https://business.yougov.com/content/41611-singaporeans-would-sleep-least-seven-hours-only-qu
2. National Heart, Lung, and Blood Institute. (2022, March 24). Circadian rhythm disorders: Types., Retrieved May 4, 2022, from https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders/types.
3. Shechter, A., Kim, E. W., St-Onge, M., & Westwood, A. J. (2018). Blocking nocturnal blue light for insomnia: A randomized controlled trial. Journal of Psychiatric Research, 96, 196–202., Retrieved from https://pubmed.ncbi.nlm.nih.gov/29101797/
4. Wood, B., Rea, M. S., Plitnick, B., & Figueiro, M. G. (2013). Light level and duration of exposure determine the impact of self-luminous tablets on melatonin suppression. Applied ergonomics, 44(2), 237-240.
5. National Sleep Foundation. (n.d.). Bedroom environment.
6. Jacobson, B. H., Boolani, A., & Smith, D. B. (2009). Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of Chiropractic Medicine, 8(1), 1-8.
7. Here’s how alcohol affects your sleep. Hackensack Meridian Health. (2023, June 14). https://www.hackensackmeridianhealth.org/en/healthu/2023/06/14/heres-how-alcohol-affects-your-sleep
8. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between Sleep and Exercise: A Systematic Review. Advances in preventive medicine, 2017, 1364387. https://doi.org/10.1155/2017/1364387
9. Anxiety and Depression Association of America. (n.d.). Sleep Disorders., Retrieved February 1, 2023, from https://adaa.org/understanding-anxiety/related-illnesses/sleep-disorders
10. American Psychological Association. (2012). Stress in America: Our Health at Risk.
11. Morin, C. M., Vallières, A., Guay, B., Ivers, H., Savard, J., Mérette, C., ... & Baillargeon, L. (2009). Cognitive behavioral therapy, singly and combined with medication, for persistent insomnia: a randomized controlled trial. Jama, 301(19), 2005-2015.
12. Rani, T. (n.d.). Obstructive sleep apnoea: Fast facts and tips - HealthXchange. https://www.healthxchange.sg/wellness/sleeping-disorders/obstructive-sleep-apnea-fast-facts-tips

Important notes and disclaimers

The information provided in this article is intended for your general knowledge only and is not a substitute for professional medical advice, diagnosis or treatment. The views expressed in this article are solely those of the authors’, reflect the authors’ judgment as at the date of the article and are subject to change at any time without notice. United Overseas Bank Limited (“UOB”) and its employees make no representation or warranty whether express or implied, and accepts no responsibility or liability for its completeness and accuracy or your reliance on the same. Please consult a medical professional with any questions or concerns you may have regarding your health, physical fitness or medical conditions.