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Commentary: Sleeping longer and better — how and why Singaporeans can improve on this

Feeling tired even though you’ve slept for more than eight hours? Or snored so loud that you “shocked” yourself and your partner awake? 

Despite the importance of sleep and its impact on overall health, there is still a lack of understanding about what it means to have quality sleep.

Despite the importance of sleep and its impact on overall health, there is still a lack of understanding about what it means to have quality sleep.

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Feeling tired even though you’ve slept for more than eight hours? Or snored so loud that you “shocked” yourself and your partner awake? 

While these experiences may seem commonplace since many people share similar stories, including citing contributing factors such as stress, excessive social media use, or binge-watching late into the night, one must not ignore the possibility of an underlying health issue.

Undoubtedly, good sleep is important to our overall health. During sleep, our body undergoes repair and rejuvenates itself. 

While an average adult requires seven to nine hours of sleep each night, a recent sleep survey conducted by ResMed, a global leader in digital health, sleep, and respiratory care, found that individuals in Singapore slept for an average of 6.9 hours daily. 

However, it is not just a matter of “clocking” the hours of sleep, sleep quality is equally important. 

A lack of good sleep can result in an increased risk of chronic health conditions such as hypertension, type 2 diabetes, and heart strokes, amongst others. 

Additionally, it has been shown to affect cognitive functioning — impairing decision-making ability, causing stress, mood irritability and fluctuations. 

QUALITY SLEEP IS KEY 

Despite the importance of sleep and its impact on overall health, there is still a lack of understanding about what it means to have quality sleep. 

One commonly overlooked cause of poor sleep quality is snoring. 

Many patients come to seek medical help, complaining that their partner has told them that they snore too much and too loudly, disrupting their partner's sleep as well. 

After screening and tests, it is often revealed that these individuals suffer from a medical condition known as obstructive sleep apnoea  — a medical condition that is misconceived as a mere “nuisance”. 

However, in a cross-sectional population study of adults in Singapore, it was revealed that about one in three Singaporeans are diagnosed with this condition, with the majority being undiagnosed and untreated. 

In fact, if left untreated, obstructive sleep apnoea can lead to excessive daytime sleepiness, inability to focus, and increased risk of heart attack and stroke. 

Clinical observations also indicate that many patients with sleep apnea suffer from high blood pressure or other cardiovascular diseases. 

These signs further emphasise the need to seek medical help, especially if an individual has pre-existing health problems. 

  • Path to better sleep

While visiting the doctor is probably the recommended solution to understanding your sleep health, there are many ways Singaporeans can look to improve their sleep and cultivate good long-term habits to improve their overall well-being. 

  • Establish a consistent sleep routine

In this day and age where there are so many other gadgets and activities competing for our attention at night, one should make sleep a priority and try to get at least seven hours of restful sleep each night. 

It is important to maintain a consistent sleep-wake cycle to promote a healthy circadian rhythm. 

This means going to bed and waking up at the same time every day, preferably between 10pm and 7am, even on weekends. 

  • Make lifestyle changes before bedtime

Several lifestyle changes before bedtime can help to slow down your body and mind for sleep. 

These may include avoiding caffeine consumption at least five hours before bedtime, taking a hot shower, practising activities like meditation or reading a book to relax your mind, and minimising exposure to your digital devices within one hour of bedtime. 

  • Get enough 'sunshine vitamin'

Exposure to bright light such as by spending time outdoors in the morning for at least 30 minutes can help to synchronise your biological clock and aid in the release of melatonin, a natural sleep-promoting hormone, at night. 

  • Monitor your sleep

Wearing sleep trackers can help you determine if you are getting sufficient hours of sleep and also gain insight into your sleep routine. 

However be mindful that these devices are not accurate enough to differentiate between light and deep sleep or to determine your sleep quality. 

  • Seek medical advice when necessary

Seek medical attention if you snore and also experience frequent gasping or choking spells at night, excessive daytime sleepiness or if you have coexisting risk factors such as obesity, high blood pressure or heart disease. 

Your doctor may recommend a sleep study assessment and give you a personalised management plan that may include treatment options such as Continuous Positive Airway Pressure therapy, oral appliances or surgical procedures. 

WHY SLEEP MATTERS

Overall, sleep affects your health and the quality of life you want to lead. 

Sleep is when the brain builds new memories and skills and the body repairs and restores itself, preparing you for a productive day ahead. 

Maintaining a consistent sleep routine, practising healthy bedtime habits, and monitoring your sleep patterns can help ensure unfragmented good quality sleep, with sufficient time spent in the crucial Rapid Eye Movement and Slow Wave Sleep. 

Remember that everyone experiences an occasional lousy night of sleep, but if you experience ongoing sleep issues, you may wish to start a conversation with your doctor.

Doing so would be a great first step toward taking control of your sleep habits and improving your quality of life.

ABOUT THE AUTHOR:

Clinical Assistant Professor Leow Leong Chai is a Senior Consultant with the Department of Respiratory and Critical Care Medicine, and Director of the Sleep Disorders Unit at Singapore General Hospital.

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