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Are you Sleep-Deprived?

6月 10, 2022

 

Are you Sleep-Deprived? Here’s the Whys and Hows to tackle Sleep Deprivation


1. I know everyone says that sleep is important but how much sleep do we need?

 

how much sleep

 

  • Adults aged 18 – 60 years should sleep seven or more hours per night on a regular basis for optimal sleep health based on recommendations by The American Academy of Sleep Medicine and Sleep Research Society

 

  • It is different for infant, children and teenagers as their requirements are age-dependent where there is a wide range. For optimal functioning, development and overall health the following sleep times are recommended on a regular basis:

 

Infants 0 – 3 months No recommendations for this age group because of the wide range of variation in sleep duration and patterns
Infants 4 – 12 months 12 to 16 hours (including naps)
Toddlers 1 – 2 years 11 to 14 hours (including naps)
Children 3 – 5 years 10 to 13 hours (including naps)
Children 6 – 12 years 9 to 12 hours
Teens 13 – 18 years 8 to 10 hours

 

2. I just can’t get enough sleep! What are some things that happen if I don’t sleep enough?

 

not enough sleep

 

We hear you! Chronic sleep insufficiency is common in modern society and may result from a variety of factors. Be it family responsibilities, work demands or social needs you are not alone! However, as sleep debt accumulates, you can experience reduced performance, increased risk for accidents and death, as well as detrimental effects on both psychological and physical health. So regardless of your responsibilities do ensure a balance between your need for sleep and those responsibilities for your long term health and safety.

 

3. I’ve heard that a lack of sleep can contribute to weight gain. How is that possible?

 

weight gain

 

Studies have suggested that sleep restriction may have negative consequences on our body’s metabolism that contribute to the risk of obesity. This may be due to changes in hormones such as leptin and ghrelin which control appetite which have been shown in healthy adults undergoing experimentally-imposed sleep restriction. This in turn can even lead to an increased risk of diabetes which is a terrifying irreversible condition which can only be controlled not cured.

 

4. I’ve also heard of people saying that poor sleep can affect the heart. Is this just a myth?

 

heart pain

 

There may be more than meets the eye for this! The American Heart Association recognises that sleep restriction is a risk factor for bad cardiometabolic profiles and outcomes. In fact, healthy sleep behaviour is recommended to promote ideal cardiac health among other things.

 

5. I want to sleep properly. What should I do for good sleep?

 

sleeping

 

  • Firstly, adopt a proper sleep This includes having a proper bedtime routine as well as sticking to a sleep schedule of the same bedtime and wake up time, even on the weekends. It is easier to follow a routine and our body’s internal clock is used to consistency. Napping can be a double edged sword as some naps especially late afternoon naps disrupt this routine.

 

  • Activities that may promote sleep include reading with a dim light and avoidance of use of electronics at least 30 minutes before bedtime. It may be a tall order to stop using electronics but remember that studies have suggested that blue light emitted from computer screens and handheld devices can suppress natural melatonin production, resulting in difficulty falling asleep.

 

  • Avoid cigarettes, caffeine, and heavy meals in the evening as it can result in poor sleep. Alcohol may help some people get to sleep but overall it is bad for sleep quality as it can prevent you from going to into deeper sleep.

 

  • For your sleep environment, maintain an environment conducive to sleep. Things to note would be ensuring that the room is comfortably cool, devoid of light and sound. Invest in a comfortable mattress and pillows as sensory discomfort can affect your sleep as well.

 

Lastly, there is so much more to good sleep so if you have difficulty sleeping, speak to your doctor about how you can get better sleep! For more information, you may head over to our clinics – Woodleigh Family Clinic, Bukit Panjang Clinic and GP Clinic Orchard or simply drop us an email at enquiry@healthsprings.com.sg.

sleep deprived

 

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Healthsprings was established in 2000 with its first medical clinic located at Bukit Panjang. In 2001, the company ventured into the medical aesthetic field and has become one of the first Singapore-based clinics to offer Lasers, Peels, Fillers, Botulinum Injections and other aesthetic services. In 2008, Healthsprings Laser and Aesthetic is opened in Orchard Road and has been known to specialise in different aesthetic procedures for the skin, face, body, and hair.

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