Four in 10 people in Singapore sleep less than seven hours a day, which is the recommended amount of sleep for an adult, according to a recently published study by SingHealth Polyclinics.
“In our increasingly fast-paced world, functioning on less sleep has become a kind of badge of honour,” said Dr Chong Yaw Khian, senior consultant of the Sleep Disorder Clinic at Tan Tock Seng Hospital of National Healthcare Group.
The lack of sleep, said Dr Chong, impairs attention, concentration, reasoning and problem-solving — everything you need to perform well in school or at work.
Sufficient sleep is also needed to keep memory in top-notch condition. Without sleep, it is harder for you to remember what you learnt and experienced during the day, he said. Studies have also shown that the chronic lack of sleep has other negative repercussions, such as a higher risk of weight gain, depression, heart disease and even death.
LESS SLEEP IS NOT VIABLE
Don’t be lulled into thinking that you can get used to less sleep over time either.
“Sleep-deprived people seem to be especially prone to poor judgement when assessing what lack of sleep is doing to them. If you look at how they do on tests of mental alertness and performance, they continue to go downhill,” said Dr Chong. According to him, there is a point in sleep deprivation when you actually lose touch with how impaired you are.
“If you work in a profession where it is important to be able to judge your level of functioning, this can be a big problem,” he said.
If a good night’s rest eludes you, try these tips from Dr Chong:
BEFORE BEDTIME
Tip #1: Switch off your gadgets
One of the basic tenets of a restful sanctuary is to keep it quiet and dark. However, your laptop, smartphone or tablet does the opposite as it emits a type of blue light that studies show can trick your brain into thinking it is still daytime, said Dr Chong. In other words: Switch off your gadgets.
Tip #2: Have a bedtime snack
Go for a glass of milk and a handful of brazil nuts. The nuts contain selenium and potassium that can contribute to better sleep, said Dr Chong. Milk is said to contain tryptophan which helps boost melatonin.
WHEN YOU WAKE UP
Tip #1: Stop hitting the snooze button
After hitting the snooze button, you may go back to sleep and enter deep sleep, which is harder for you to wake from than the light sleep you were in an hour before your body naturally wakes. “Waking up again is a huge shock to the body, which leaves you feeling awful,” said Dr Chong.
Tip #2: Get sun therapy
Jumpstart your body clock and tell your brain that it is morning by basking in sunshine as soon as possible after you wake, said Dr Chong. You could read the newspaper or eat breakfast in a sunny spot.
OVER THE WEEKEND OR HOLIDAYS
Tip #1: Reset your body’s clock
Your body’s biological clock tells you when to wake and fall asleep, and sleeping in or taking a nap messes it up. When your usual sleep routine is off the track, your body may still be in deep sleep and is not ready to wake when the alarm goes off, said Dr Chong.
To get on track after the holidays, it is beneficial to sleep about two to three hours earlier for a few days before the holidays end, advised Dr Chong.
Can’t give up your Saturday late-night Korean drama binge? Go to bed one hour earlier than usual on Sunday night to help prepare your brain for the waking-time change.
Produced by the TODAY Special Projects Team.
