Do you have enough sleep every night? According to a YouGov survey in March 2022, sleeping through the night is rare among Singapore residents, as less than one-fifth do.
If you suffer from sleep problems, you should adopt healthy sleep habits to help you get the rest you need. Lack of sleep can lead to depression, high blood pressure, and a weak immune system.
You should set a regular bedtime and wake up at the same time every day. This helps your body's internal clock, which controls your sleep patterns. Avoid activities before bedtime that can disrupt your sleep, such as watching television or reading a book.
Make sure your bedroom is dark and comfortable. Avoid watching TV or playing video games in the evening. The light from electronics can trick your body into thinking it's daytime and delay the release of melatonin.
You should also avoid eating heavy foods or drinking alcohol before going to bed. These unhealthy foods can interfere with digestion processes and can even keep you awake. Drinking caffeine can also affect your sleep patterns.
Try to go to bed when you are tired, not when you think you are. Turn off the light and leave your room if you can't fall asleep.
You can try to use a sleep mask if you work shifts. Electronic devices, such as radios, televisions, and laptops, can also distract you. Instead, try reading a book or doing a relaxing activity.
If you do not have the energy to get out of bed, you should practice a relaxation activity before bed. Exercise is a great way to relax, but be sure not to do it too close to your bedtime.
By making small changes to your daily routine, you can gradually improve your sleep. If you suspect you have sleep disorder conditions, contact us for a sleep apnea test and treatment.