How much sleep you need changes as you age. Show
Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also essential. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders (such as snoring or gasping for air). Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have. References:
Just how much should you be sleeping every day? Should you get a good night's sleep?  Just how much should you be sleeping every day? How to get a good night's sleep? If you've ever been sleep-deprived, you would have noticed your inability to concentrate, slow responses, impulsive decision-making1 and even felt easily annoyed[3]. Not to forget those dark eye circles that refuse to budge. Perhaps sleeping in on the
weekends could make you feel better, but what's lost is lost. Two days of better rest cannot compensate for a week's worth of impaired performance. Related: Sleep Well, Live Better What Is Considered Good Sleep?The quantity and quality of sleep determine whether you wake up feeling energized or like a walking zombie. Related: Are You Getting Quality Sleep? Do'sSleep for At Least 7 Hours DailyDepending on your age, the optimal sleep duration varies. If you are above 18 years old, strive to get at least 7 hours of sleep. See the recommended sleep duration for different age groups below[4]. Have a Short Nap for Some Energy Booster Taking a short nap (e.g. averaging 10 to 20-minutes[5]) in the afternoon can help recharge your energy level and boost your daytime productivity. Make sure to time it right, taking a nap too close to bedtime can interrupt your nighttime sleep[6]. Get ActiveExercise regularly as physical activity can help you sleep better[7]. Relax your MusclesRelease the tension in your body[8] to help you sleep better. Try some simple muscle relaxation exercises here. Follow a Bedtime RoutineWind down from the chaos of the day by calming your senses. Grab a book, take a warm bath, or listen to some soothing music. A
consistent routine can signal your body to sleep at the same time daily[9]. Related: Sleep Deprivation Listen to Relaxing MusicRelaxing music can calm your mind[10] and cue your body for some shuteye. Turn on Your Phone's Blue Light FilterThe night mode function filters out blue light, which inhibits your brain from producing sleep-inducing hormones[11]. Keep your Sleep Environment ComfortableDim or switch off the lights in your room - consider using blackout curtains or eye masks to help block out external lights. You can also consider using earplugs to remove noise distractions for better sleep. Don'tsAvoid Starving or Heavy Meals Before SleepIt's hard to sleep when your stomach is rumbling. Eat a couple of hours before sleep, or have a glass of milk before heading to bed. A big dinner may cause discomfort, keeping us wide awake[12]. Also, avoid satiating hunger pangs before bed with large meals11. Instead, have light and healthy snacks like low-fat yoghurt, a cup of milk[13], or a serving of fruit[14]. Avoid Caffeine or Alcohol At NightThere's a reason why we drink coffee in the morning – it is a stimulant that promotes
wakefulness[15]. While alcohol may make you drowsy, it impacts the quality of your sleep[16]. Avoid Using Electronics 30 minutes Before Bedtime[17]Using electronic devices (such as your handphone) before bedtime stimulates your mind, making it harder to fall asleep and stay asleep. Keep them away at least 30 minutes before you go to bed. An Additional Tip!Keep
receiving late-night messages from your friends? Try sharing these goodnight stickers to remind them to sleep as well as practise good sleep habits! Download these adorable stickers here. Visit MindSG for more tools to take care of your mental well-being. _____________________________________________________________________________________________________________________________________________________________________ References [1] Stickgold, R., James, L., & Hobson, J. A. (2000). Visual discrimination learning requires sleep after training. Nature Neuroscience, 3(12), 1237–1238. https://doi.org/10.1038/81756 [2] Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. Nature Communications, 4, 2259. https://doi.org/10.1038/ncomms3259 [3] Tomaso, C. C., Johnson, A. B., & Nelson, T. D. (2021). The effect of sleep
deprivation and restriction on mood, emotion, and emotion regulation: Three meta-analyses in one. Sleep, 44(6), zsaa289. https://doi.org/10.1093/sleep/zsaa289 [4] Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams
Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010 [5] Brooks, A., & Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative?. Sleep, 29(6), 831–840. https://doi.org/10.1093/sleep/29.6.831 [6] Slama, H., Deliens, G., Schmitz, R., Peigneux, P., & Leproult, R. (2015). Afternoon nap and bright light exposure improve cognitive flexibility post lunch. PloS One, 10(5), e0125359. https://doi.org/10.1371/journal.pone.0125359 [7]Kline C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. American journal of lifestyle medicine, 8(6), 375–379. https://doi.org/10.1177/1559827614544437 [8] Tomba, E., Belaise, C., Ottolini, F., Ruini, C., Bravi, A., Albieri, E., Rafanelli, C., Caffo, E., & Fava, G. A. (2010). Differential effects of well-being promoting and anxiety-management strategies in a non-clinical school setting. Journal of Anxiety Disorders, 24(3),
326–333. https://doi.org/10.1016/j.janxdis.2010.01.005 [9] Buysse, D. J., Cheng, Y., Germain, A., Moul, D. E., Franzen, P. L., Fletcher, M., & Monk, T. H. (2010). Night-to-night sleep variability in older adults with and without chronic insomnia. Sleep Medicine, 11(1), 56–64. [10] Koelsch, S., Fuermetz, J., Sack, U., Bauer, K., Hohenadel, M., Wiegel, M., Kaisers, U. X., & Heinke, W. (2011). Effects of music listening on cortisol levels and propofol consumption during spinal anesthesia. Frontiers in Psychology, 2, 58. https://doi.org/10.3389/fpsyg.2011.00058 [11] Lockley, S. W., Brainard, G. C., & Czeisler, C. A. (2003). High sensitivity of the human circadian melatonin rhythm to resetting by short
wavelength light. The Journal of Clinical Endocrinology and Metabolism, 88(9), 4502–4505. https://doi.org/10.1210/jc.2003-030570 [12] Chung, N., Bin, Y. S., Cistulli, P. A., & Chow, C. M. (2020). Does the proximity of meals to bedtime influence the sleep of young adults? A cross-sectional survey of university students. International Journal of Environmental Research and Public Health, 17(8), 2677. https://doi.org/10.3390/ijerph27082677 [13] Komada, Y., Okajima, I., & Kuwata, T. (2020). The effects of milk and dairy products on sleep: A systematic review. International Journal Of Environmental Research and Public Health, 17(24), 9440. https://doi.org/10.3390/ijerph27249440 [14] Noorwali, E., Hardie, L., & Cade, J. (2019). Bridging the reciprocal gap between sleep and fruit and vegetable consumption: A review of the evidence, potential mechanisms, implications, and directions for future work. Nutrients, 11(6), 1382. https://doi.org/10.3390/nu11061382 [15] Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170 [16] Park, S. Y., Oh, M. K., Lee, B. S., Kim, H. G., Lee, W. J., Lee, J. H., Lim, J. T., & Kim, J. Y. (2015). The Effects of Alcohol on Quality of Sleep. Korean Journal of Family Medicine, 36(6), 294–299. https://doi.org/10.4082/kjfm.2015.36.6.294 [17] He, J. W., Tu, Z. H., Xiao, L., Su, T., & Tang, Y. X. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. PloS one, 15(2), e0228756. https://doi.org/10.1371/journal.pone.0228756 Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips. Read these next:
This article was last reviewed on Tuesday, November 15, 2022
Youth Preventive Dental ServiceYouth Preventive Dental Service (YPDS) provides oral health screening for pre-schoolers at some childcare centres as part of the Preschool Oral Health Screening and Fluoride Therapy Programme. Parents will be informed of the screening findings and recommended follow-up action through an "Information Sheet for Parents" that is downloadable from HealthHub. YPDS also provides free basic dental services to Primary and Secondary students through school dental clinics and mobile dental clinics. Annually, Primary 1, 2, 4 and 6, Secondary 1 and 3, and ITE Year 1 students who are enrolled in the school dental programme will be screened and treated by YPDS. Students in other levels who require dental services may visit the school or mobile dental clinics for free consultation and treatment.
I Quit ProgrammeStay smoke-free for 28 days and you're 5 times more likely to quit for good. Catalog-Item ReuseJust how much should you be sleeping every day? Should you get a good night's sleep? <div class="ExternalClass1610C80858B8436488C7B6B5FBB8CBAF"><p></p><p></p><p>Just how much should you be sleeping every day? How to get a good
night's sleep? </p><p><img src="/sites/assets/Assets/Programs/IHL/images/sleeping-recommendations.png" alt="" style="margin:5px;width:auto;height:auto;" /></p><h3></h3><p>Have a Short Nap for Some Energy Booster</p><p>Taking a short nap (e.g. averaging 10 to 20-minutes<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn1">[5]</a>)
in the afternoon can help recharge your energy level and boost your daytime productivity. Make sure to time it right, taking a nap too close to bedtime can interrupt your nighttime sleep<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn2">[6]</a>. </p><h3>Get Active</h3><p>Exercise regularly as physical activity can help you sleep better<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn3">[7]</a>.</p><h3>Relax
your Muscles</h3><p>Release the tension in your body<a href="file:///C:/Users/HPB%20ISS%201D2D/Downloads/Heathhub%20sleep%20article%20references_for%20Pris_040821.docx#_ftn4">[8]</a> to help you sleep better. </div><div class="ExternalClass1610C80858B8436488C7B6B5FBB8CBAF"><h2> <hr /><p> Tuesday, June 2, 2015 Wednesday, April 18, 2018 ICD-5-Mental Behavioral,AGE_Adult,INTEREST_Body Care, No 510 Tuesday, November 15, 2022 <div class="ExternalClass1431DDDA2421424387820BFAB1A1BB28">Health Promotion Board </div> /sites/assets/Assets/Logos%20and%20Official/HPB%20CMYK%20Logo%20Padded.jpg Health Promotion Board https://www.hpb.gov.sg The Importance of Sleep Articles ICD-5-Mental Behavioral, AGE_Adult, INTEREST_Body Care
Is it OK to sleep 6 hours a night?For most of us, six hours of sleep is not enough for one night. Scientific evidence indicates the average sleep need is around 8 hours and 40 minutes per night (plus or minus 10 minutes or so), with 13.5% of us requiring nine hours or more of sleep time.
Is 5 hours sleep enough?Sometimes life calls and we don't get enough sleep. But five hours of sleep out of a 24-hour day isn't enough, especially in the long term. According to a 2018 study of more than 10,000 people, the body's ability to function declines if sleep isn't in the seven- to eight-hour range.
How many hours per night is healthy?How Much Sleep Is Too Much? Sleep needs can vary from person to person, but in general, experts recommend that healthy adults get an average of 7 to 9 hours per night of shuteye. If you regularly need more than 8 or 9 hours of sleep per night to feel rested, it might be a sign of an underlying problem, Polotsky says.
How much sleep do you need by age?How Much Sleep Do I Need?. |
How many hours should you sleep a night
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