Struggling to stay awake? You’re not alone. According to a recent article posted by UK bedding manufacturer Sleepseeker, Singapore is the most fatigued country in the world. But it’s not just about the number of hours of shut-eye we have every night. It’s been said that Singaporeans are more sleep-deprived than ever, as we spend more hours on the internet and work too much — of which, clearly, some of us can vouch for the accuracy of the report. In fact, it was reported in the same survey, that Singapore is the second country that works the most hours per year, with an average of 2,238 annual working hours.
Ever since the start of the pandemic, working from home has become a default for many, and has resulted in longer working hours than before. Besides, since your desk is a stone’s throw away from your bed, what excuse do you have if you’re always at home anyways? We’re expected to be more responsive, even on leave and non-workdays, and meetings drag on in what seems like forever. Ah, the realities of the 21st-century work life.
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That’s not all. We’re also spending more time on social media to stay in touch with our loved ones just so we can make up for the lost interpersonal interactions we used to take for granted. And since we’re on the topic of social activities, most Singaporeans are also gravitating towards online entertainment and shopping so there’s no need to leave our houses.
And while you’re trying to make the most out of your time at home, we can’t help but emphasise how important sleep is for our bodies — both mentally and physically. Aside from feeling tired, cranky and out of sorts, missing out on the recommended 7 to 9 hours of sleep can have some serious long-term effects on your health. So what can you do about it?
Ahead, we’ve gathered 5 important tips by Sleepseeker that you need to know about to catch some good z’s.
Diet and exercise
Your day may be packed with back-to-back meetings, but you should always find some time to squeeze in a run or even a brisk walk every day. Not only is it good for your physical health, but doing so can help reduce stress and boost the amount of time you spend in the restorative stages of sleep.
Of course, sleeping also has a distinct correlation with your diet as well. While indulging in large amounts of caffeine, alcohol or even large meals are some of the vices that are hard to let go of, it’s important to limit your consumption before bedtime as it may affect the quality of your sleep.
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Avoid blue light
Let’s be honest — we’re all guilty of going on our devices before bedtime and as much as we’d love to take some time to read a book before getting some shut-eye, we’re just so accustomed to scrolling through our Instagram, Facebook or TikTok feeds before falling asleep with our phones in our hands. And while you may think it doesn’t affect you as much, doing so has an adverse effect on your ability to sleep. This is because the blue light emitted from our devices prevents the production of the melatonin hormone, a hormone that makes us feel drowsy. While this may be helpful during the day, it does hinder us at night when we’re trying to sleep.
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Many of us tend to underestimate the influence meditation has on our sleep. But truth be told, meditation can influence many aspects of health and well-being including the quality of your sleep. It’s a great way to destress and it also helps to keep you calm before you hit the hay.
Create a comfortable space
Your bedroom should be your sanctuary—a place of quiet retreat and unwind after work. For a comfortable night’s rest, consider investing in good high-quality mattresses and pillows that are tailored to suit your needs. On top of that, it’s also important to ensure your bedroom is at a comfortable temperature to avoid a restless night.
Consistency is key
Changing when you go to bed and wake up makes a world of difference to your quality of sleep. To ensure that you have a good night’s rest, try going to sleep at the same time every night, even on the weekends.
This article originally appeared on Her World.