Make sleep your
priority
Just like food and water, sleep is also very important for
survival. Sleep is the natural remedy for the body to repair, heal and recover.
Some of the benefits of getting full night’s sleep are good mood, increased
learning and focus, increased energy, improve memory, prevent weight gain, strengthen
heart function, and boost the immune system.
Healthy sleep includes adequate duration, good quality,
right timing, and the absence of sleep disorders. According to the National
Sleep Foundation, an adult aged 18 years old and above should sleep about 7 to
9 hours a day. Appropriate sleeping time is when our body naturally starts to
produce a sleep hormone called melatonin around 9 pm. Hence going to bed late
at midnight might not be the ideal practice to have a proper sleep.
What happens if we do not get enough sleep at night?
- Daytime fatigue
- Daytime sleepiness
- Mood swings
- Poor concentration
- Headache/Migraine
Health Risk with chronic
insufficient sleep
People with a lack of sleep may have a higher risk of health
issues such as heart disease, kidney disease, high blood pressure, diabetes,
stroke, and obesity. Poor sleep has also shown to worsen gastrointestinal
disease. Disrupted or fragmented sleep
may affect emotion, metabolism, hormone regulation, and gene expression.
Prolonged insomnia also leads to higher mortality.
Factors of unhealthy
sleep routine
Some of the factors come from our own negligence such as
high caffeine intake, heavy dinner, high sugar intake at night, physical
inactiveness, binge-watching drama, and exposure to blue LED lights. These
factors can be overcome with self-discipline and proper time management. Other
factors include high stress, depression, hormonal changes, change of
environment, change of work shift, and sleep-related disorders.
How to promote a healthy sleeping pattern?
Sleep
Right Timing
- 7-9 hours of sleep for adults
- Recommended bedtime 10 pm
- Recommended wake-up time 6 am
- Avoid afternoon naps
Relaxing
bedtime activities
- Reading
- Meditation/prayers
- Listening to relaxing music
- Avoid electronics before bed
Comfort sleeping
- Room temperature – between 18-20°C
- Free from noise
- Free from light
- Comfortable mattress and pillows
- Avoid alcohol and smoking prior to bedtime
- Exercise during the day time
- Light meals for dinner – reduce carbs/sugars before bedtime
- Avoid fluid intake 1 hour before bedtime
- Avoid spicy food and caffeine before bedtime
- Record your sleep pattern and speak to our Doctor about it
Make sleep a priority as it is important for both your mental health and physical health. Starts to plan the day and has the self-discipline to follow the right sleep routine. Most importantly, avoid trading your sleep with any types of activities.
By
Nutritionist Moga
Anna Hoo Clinic
References
Lichtenstein, GR. The Importance of Sleep. Gastroenterol
Hepatol (N Y). 2015 Dec; 11(12): 790
