Do You Practice Good Sleep Hygiene?

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Quality sleep not only impacts your performance at work but is crucial for your overall physical and mental well-being. Understanding the definition of good sleep hygiene and how to alter your habits for better sleep is key.

Do you usually wake up in a positive mood, feeling energized and ready to tackle the day, or do you drag your feet out of bed each morning, feeling groggy?

The state of rest you experience after waking up can reveal a lot about your sleep hygiene habits. Sleep hygiene refers to healthy behaviors you can adopt to help you achieve sustained, uninterrupted sleep. Good sleep hygiene is essential as it allows your body to recharge, supporting your overall health and well-being.

However, reports suggest that many people in Singapore are sleep-deprived, unable to meet basic sleep requirements. According to a 2022 survey by global research company YouGov, only one in four adults in Singapore gets at least 7 hours of sleep each night (the recommended sleep cycle by the National Sleep Foundation), with only 17% of people maintaining uninterrupted sleep throughout the night.


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Is Your Sleep Quality Up to Par?

Whether your sleep is healthy or not depends on both the quantity and quality of your sleep.

In terms of sleep duration, adults generally should aim for 7-9 hours each night. Sleep quality is defined by several characteristics:

  1. Falling asleep within 30 minutes of getting into bed.
  2. Waking up no more than once during the night, with the ability to fall back asleep within 20 minutes.
  3. Spending 85% of the night in a deep sleep state, leaving you feeling refreshed and energetic the next day.

Various factors can contribute to poor sleep, such as high stress, long work hours, or even conditions like insomnia, sleep apnea, and nocturia. Developing good sleep hygiene habits can help alleviate these factors and improve sleep quality.

Why Quality Sleep Matters

To understand why a good night's sleep is crucial, continue reading for four sleep hygiene tips that will have you sleeping like a baby.

Tip 1: Create a Sleep-Conducive Environment

Establishing a relaxing sleep environment can make your sleep more enjoyable and refreshing. Your bedroom should be a sanctuary where you can unwind and comfortably fall asleep.

While the ideal bedroom design is subjective, here are some general tips to follow:

  • Choose bedding made of breathable materials to regulate your body temperature.
  • Keep the room as dark as possible. Consider wearing a sleep mask if you can't block out all the lights.
  • Sleep in a cool, quiet room to stay comfortable throughout the night.

Tip 2: Optimize Your Sleep Schedule

Creating and adhering to a sleep-wake schedule is crucial. Maintaining a consistent sleep time helps regulate your body's internal clock, training your brain to sleep and wake up at the same time every day.

Avoid napping close to bedtime, and if adjusting your sleep cycle, do so gradually to allow your body to adapt.

Tip 3: Rethink Your Pre-Bedtime Routine

Did you know that an irregular pre-bedtime routine can lead to insomnia and restless nights? The activities you engage in during the last 30 minutes before bedtime can significantly impact your sleep quality. Focus on relaxation before bedtime by dimming lights, turning off the TV, and disconnecting from digital devices.

Tip 4: Keep a Sleep Diary

Start keeping a sleep diary to track your sleep hygiene. This can help you identify factors that may be affecting your sleep. While these factors might not be immediately apparent, over time, you should be able to identify trends that can be addressed.

You don't need anything fancy to start a sleep diaryÔÇöjust download a free mobile app or use a good old pen and notebook.

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In Conclusion

Prioritizing good sleep hygiene is a powerful investment in your health and well-being. By incorporating these practices into your daily routine, you can pave the way for restorative and rejuvenating sleep. Remember, quality sleep is not a luxury; it's a necessity for thriving in all aspects of life. Embrace the power of good sleep hygiene and unlock the door to a healthier, more vibrant you.

When you have a good sleep, the sleep monitoring of Twellmall smart watch will also feedback positive information to you.


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