- Why is sleep important?
- What are the benefits of sleep?
- What happens when we sleep?
- How much sleep do we need?
- How to know if we are getting enough sleep?
- What is sleep deprivation?
- What are the effects of sleep deprivation?
- What is a sleep disorder?
- Signs of sleep disorder and what to do
- List of sleep centres
- Tips to get a good night’s sleep
- What to do if we cannot fall asleep
- Reducing the risk of falling in the bedroom
- Self-help tools for sleeping well
The importance
of sleeping well
As we settle into this phase of our lives, our time may be more flexible as we may no longer have to stick to schedules defined by social or work commitments of our own and that of our family members.
While we may have more time on our hands, this is also a period where we may start experiencing many changes. As we age, our bodies also go through physical changes. One of them is our sleeping habits - we might find that we tend to wake up earlier in the mornings or wake up more often in the middle of the night.
These changes might be of concern to us. Let’s read on to learn more about sleep health, and what we can do to have better sleep.
Why do we need sleep?
Regular, adequate, and restful sleep recharges our bodies and minds, leaving us refreshed and alert when we awaken.
This is good for our:
Learning
It helps to consolidate memory for better learning.
Mental well-being
It helps with mood regulation, the ability to control one’s mood and emotional state.
Health
It helps strengthen our immune system, while giving our body time to restore itself and replenish energy for the next day.
What happens when we sleep?
We usually pass through four sleep stages. These stages progress in a continuous cycle from Stage 1 to 4 (known as the rapid eye movement, or REM stage). Sleep cycles vary from person to person.
On average, each sleep cycle lasts around 90 minutes and repeats several times throughout the night.
A good night’s sleep should leave us feeling refreshed, alert, and ready to begin the day.
International recommendations for the amount of sleep we should have depends on age. For those aged 65 and older, we should try to get at least 7 hours of sleep each day.
Sleep tracking is a good way to know how many hours of sleep we are getting. Similar to a sleep diary, sleep tracking can help us measure the duration of our sleep using our wearable devices, with our sleep records easily accessible on our mobile apps. Through this, not only are we able to track if we are getting sufficient rest daily, but we can also understand and improve the quality of our sleep.
Sleep trackers can provide us with detailed information about our sleep patterns, such as how long we slept or how many times we awoke during the night. Some commercial brand wearables can also record the duration we spend in each stage of sleep. By monitoring these sleep patterns, we can make adjustments to improve the quality of our sleep.
Tracking our sleep can help us learn more about our sleep habits. For example, we may notice certain activities that prevent us from getting enough sleep such as binge-watching shows at night. Being mindful of these can provide us with a better understanding of the improvements we can make to our sleep habits, helping us to prioritise better sleep.
Ready to reap the benefits of sleep tracking? Simply pair the app with a compatible fitness tracker* and start tracking your sleep with the Healthy 365 app! Click here to learn more.
Get on the app today.
It is when we don’t have enough sleep, or have poor quality sleep. Sleep deprivation’s main signs and symptoms include feeling very tired during the day, poorer concentration, slower thinking, and mood changes.
Pain in our bodies
E.g. feeling sore in our joints
Urinating more at night (Nocturia)
E.g. having to use the toilet in the middle of the night
Sleep disorders
E.g. sleep apnoea, a breathing disorder that causes us to wake up suddenly
Poor sleep hygiene
E.g. irregular bedtime routines and bedroom environments that do not encourage sleep
Work/social obligations
E.g. multiple jobs/
responsibilities, extended hours
Other medical conditions
E.g. anxiety disorder which includes constantly worrying a lot about activities/events, big or small
What are the effects of sleep deprivation?
People who are sleep deprived are more likely to experience mood changes that may affect their personal relationships. There is also a higher risk of falling and injury. While driving, sleep deprivation can lead to unintentional mistakes and accidents, such as accidents caused by driving while feeling drowsy.
Over a period of time, a continuous lack of sleep can pose the following risks to our physical and mental health:
Dementia
Those with poor sleep habits would run a higher risk of dementia.
Cardiovascular disease
Sleep deprivation has been linked to cardiovascular problems including high blood pressure, heart disease, heart attack, and stroke.
Diabetes
Insufficient sleep appears to affect the body’s ability to control blood sugar, increasing the risk of diabetes.
Obesity
Some research has found that people tend to consume more calories and carbohydrates when they are sleep deprived.
Lowered immune function
Sleep deficiency has been shown to lead to worsened immune function.
Mental health conditions
Poor sleep is closely linked to conditions such as depression, anxiety, and bipolar disorder.
What is a sleep disorder?
A sleep disorder is characterised by a disturbed sleep pattern that may include
any of the following:
- Abnormal behaviour associated with sleep (e.g. sleepwalking)
- Difficulty falling or staying asleep
- Sleeping too much
- Falling asleep at odd times
- Needing multiple caffeinated drinks to make it through the day
- Often appearing tired and/or feeling exhausted
- Feeling sleepy or irritable during the day
- Difficulty concentrating at home or work
- Difficulty staying awake while sitting
- Falling asleep while driving
- Emotional outbursts
- Memory problems
- Slowed reaction
- Snoring
We may experience difficulty sleeping at some points in our lives. If the issue lasts for at least a month, causes serious emotional distress (such as being very worried or stressed) and interferes with our social or workplace functioning, we can consider keeping a sleep record.
The sleep record, either in the form of a sleep diary or tracker, could allow us to calculate our total sleep time, identify sleep disruptions and other unknown factors that may influence our sleep.
It would also serve as useful information for the healthcare professional to make a diagnosis on whether we have a sleep disorder.
The sleep record should include:
The time we went to bed and woke up
Total sleep hours and how we thought the quality of sleep was
A record of the time we spent awake and what we did (e.g. “got up, had a glass of milk”, “stayed in bed with eyes closed”)
Types and amount of food, liquids, caffeine, or alcohol we consumed before bed, plus the frequency of consumption
Our feelings and mood before bed (e.g. stress, anxiety, low mood)
Medications or drugs taken, including what time we took them, and how much
Sleep centres
If we are concerned about our sleep, or if our sleep problems continue, are bothersome or interfere with how we feel or function during the day, we may need to get advice from a healthcare professional from any of the sleep centres listed below.
Department of Sleep Medicine, Surgery & Science
-
Address:
Level 2D (Lung Clinic & Integrated Sleep Centre)
Level 8 (Sleep Laboratory)
2 Simei Street 3
Singapore 529889Opening Hours:
Mon – Fri: 8:30am – 5:30pm
Sat: 8:30am – 12:30pm
Closed on Sun and PHTel: 6788 8833
Appointment for Specialist
Clinics: 6850 3333
Department of Otolaryngology (ENT)
– Head and Neck Surgery
Obstructive Sleep Apnoea Clinic
-
Address:
90 Yishun Central
Singapore 768828Opening Hours:
Mon – Fri: 8:00am – 5:30pm
Sat: 8:00am –1:00pm
Closed on Sun and PHTel: 6555 8828
-
Address:
100 Bukit Timah Rd
Singapore 229899Opening Hours:
24 hoursTel: 6225 5554
-
Address:
5 Second Hospital Avenue
Singapore 168938Opening Hours:
Mon – Fri: 8:00am – 5:30pm
Closed on Sat, Sun and PHTel: 6324 8802
Sleep Disorder Clinic
-
Address:
NNI @ TTSH Campus
Neuroscience Clinic, Level 1
National Neuroscience Institute
11 Jalan Tan Tock Seng
Singapore 308433Opening Hours (Clinic):
Mon – Wed, Fri: 8:00am – 5:30pm
Thu: 8:00am – 5:00pm
Closed on Sat, Sun and PHTel: 6330 6363
-
Address:
NNI @ SGH Campus
Neuroscience Clinic, Block 3
Singapore General Hospital
Outram Road
Singapore 169608Opening Hours (Clinic):
Mon – Fri: 8:00am – 6:00pm
Sat: 8:00am – 1:00pm
Closed on Sun and PHTel: 6321 4377
Paediatric Sleep and Airway Clinic (Multidisciplinary clinic)
-
Address:
Khoo Teck Puat – National University Children’s Medical Institute, 5 Lower Kent Ridge Road, Singapore 119074Opening Hours:
1st and 3rd Saturday of the month, 9am – 1pm (By appointment only)Email: ktpnucmi_appt@nuhs.edu.sg
-
Respiratory Clinic and Sleep Clinic
Address:
NUH Medical Centre, 13b Medicine Clinic, 5 Lower Kent Ridge Road, Singapore 119074Opening Hours:
Monday to Friday,
8.30am to 5.30pm
Closed on weekends and public holidaysEmail: appointment@nuhs.edu.sg
-
Sleep Surgery Clinic
Address:
NUH Medical Centre, 15c ENT – Head and Neck Surgery Centre, 5 Lower Kent Ridge Road, Singapore 119074Opening Hours:
Every Monday,
9am to 12.30pmEmail: ent@nuhs.edu.sg
Sleep Disorder Multidisciplinary Care
-
Address:
1 Jurong East Street 21
Singapore 609606Opening Hours:
Tues – Fri: 8:30am – 12:30pm
Closed on Mon, Sat, Sun and PHTel: 6716 2222
Sleep Clinic
-
Address:
Medical Centre, Level 6E
110 Sengkang East Way
Singapore 544886Opening Hours:
Mon – Fri: 8:30am – 5:30pm
Closed on Sat, Sun and PHTel: 6930 6000
Sleep Disorders Clinic
Obtain a referral letter to enjoy subsided rates*
-
Address:
SingHealth Tower, Level 3
(Outram Community Hospital)Opening Hours:
Appointment-based; no walk-insTel: 6321 4377
Department of Otolaryngology (ENT)
Sleep Disorder Clinic
Clinic 1B
-
Address:
Level 1, TTSH Medical Centre
11 Jalan Tan Tock Seng
Singapore 308433Opening Hours:
Mon – Fri: 8:30am – 5:30pm
Closed on Sat, Sun and PHTel: 6357 7000
What can I do to get a good night's sleep?
Our daily habits and sleep environment are very important to ensure a good night’s sleep and preventing
sleep deprivation.
Here are some self-help tips:
What can I do to get a good night's sleep?
Avoid using electronics at least 30 mins before bedtime
The blue light coming from the phone/television/
tablet suppresses melatonin, a hormone that supports our sleep/wake cycle. When our cycle is disrupted, we would feel less rested.
Browsing the internet, sending texts, and binge-watching videos etc., can also stimulate our mind, making it harder for us to fall and remain asleep.
Practise relaxation techniques
Relaxation techniques such as deep breathing and muscle relaxation can help us calm our mind and body.
Read a book
Stick to an old-fashioned hard copy book, or use an e-reader, rather than a bright tablet or smartphone.
Listen to relaxing music
Slow and soothing music can help us feel relaxed and at ease, making it easier to fall asleep.
Once we integrate music into our bedtime routine, we should stick with it. It will become a habit that signals our body to prepare for rest.
Check out this playlist to help us sleep better.
Eat smart
Avoid going to bed with an overly full belly. It will make us feel uncomfortable and could keep us awake longer. Sometimes, heartburn or gas will further increase the discomfort, and affect sleep. Also, avoid having large meals or late-night snacks before bedtime.
Instead, have light and healthy snacks like low-fat yoghurt, a cup of milk , or a serving of fruit.
Exercise regularly
Moderate-to-vigorous physical activities help us fall asleep more quickly and improve our sleep quality. Being exposed to sunlight while exercising outdoors helps our body regulate its sleep/wake cycle.
Exercise also leads to changes in body temperature that help us get a good night’s sleep. Current science suggests the best time to exercise for better sleep varies from person to person.
Try exercising at different times to identify an exercise schedule that works best for us and helps us sleep better. Stay active with our exercise tips!
Stick to a bedtime routine
The consistency of a routine signals for our body and brain to sleep. Create a routine and schedule by going to bed and waking up at the same time every day (including weekends).
Stay away from caffeine and alcohol at night
Caffeinated drinks, such as coffee or tea, are stimulants that can temporarily make us feel more alert by blocking chemicals that bring about sleep in the brain and increasing adrenaline production.
Avoid consuming alcohol at night. Although it helps shorten the time taken to sleep, it can disrupt sleep later in the night, leading to poorer quality sleep.
Keep our sleep environment comfortable
Block out light using thick curtains or eye shades, and consider using earplugs to shut out loud noises.
Avoid evening naps
Napping later in the evening may disrupt our ability to fall asleep at night. Research has shown that the best time to take a power nap should be the early to mid-afternoon, and it should last approximately 10 to 20 minutes.
Quit smoking
Smoking is a highly addictive habit as people develop a dependence on the nicotine cigarettes contain. This addiction can lead to poor sleep and sleep-related issues.
Heavy smokers may experience withdrawal symptoms throughout the night, when going for hours without a cigarette. The body may begin to crave nicotine, resulting in the need to wake up for a puff. As a result, sleep cycles are disrupted and there is less deep sleep.
Quitting smoking can reduce our health risks and help us begin to get better sleep.
What if we cannot fall asleep?
Lying awake in bed for too long can create an unhealthy mental association between our sleeping environment and staying awake. Instead, we should create positive associations that promote thoughts and feelings that encourage sleep.
If we cannot fall asleep after 20 minutes, we should not force ourselves to stay in bed. We should get up and do another activity, e.g. go to another part of our house and do something relaxing, such as reading or listening to soothing music.
Tips to reduce
risk of falls:
Make sure a light is within reach
It could be anything from a reading light to a small bedside lamp. Having a light source within reach makes switching on the light much easier, and makes it less likely for us to stumble around in the dark when getting out of bed.
It also makes accidents like stubbing our toes, falling and tripping less likely.
Reduce hazards in the bedroom
The things in our bedroom can become trip hazards if we aren’t careful. Be mindful of where things are placed, and if possible, remove them.
Objects that are potential trip hazards can include things like rugs, cords, stools, or furniture as we would not be able to see them when waking up in the middle of the night.
Having a phone with a list of important phone numbers within reach makes it easy to call for help from the bedroom if there is a need to. Read more about fall prevention here.
