More zzzs please: Singapore Sleep Society wants an hour more in bed

Are you getting enough sleep?

Many adult Singaporeans do not get the daily six to eight hours of sleep that are needed for optimal well-being, according to Dr Lim Li Ling, president of the Singapore Sleep Society. And to address this dire need, the Society is launching the Singapore Sleep Awareness Week 2010 (March 19-28), in celebration of the World Sleep Day (March 19).

"Lack of sleep is a common and largely under-recognized cause of daytime sleepiness and other health problems in countries such as Singapore, where the lifestyle is hectic and round-the-clock activities (such as online shopping and games) are available," said Dr Lim to Today Online. Most people who have problems falling asleep generally have bad habits that are not conducive to healthy sleep, he added.

Chronic sleep deprivation can cause excessive daytime sleepiness, fatigue and weariness, lack of concentration, irritability, a lousy mood, as well as affect cognitive function such as problem solving, learning and memory, says Dr Jenny Tang, medical director of the Asthma Lung Sleep and Allergy Centre at Gleneagles Medical Center. It can also affect one's immune system.

As part of the Sleep Awareness Week, a series of public seminars, workshops and symposiums have been scheduled throughout the week, as well as a Facebook movement to "Sleep An Hour More" for working adults. Pledge your commitment to "switch off your mobile phone, computers or TV, tuck in early, sleep in later or take a nap in the day, and remember what it was like to enjoy good sleep and wake up feeling refreshed."

Here's some sleeping tips from Dr Lim (from Today Online).

• Work out a sweat. Exercise helps one feel relaxed and less stressed, but don't exercise for at least four hours before bedtime.
• Avoid alcohol near to bedtime. And don't drink caffeinated beverages such as coffee and colas eight to 10 hours before bedtime.
• Have a bedtime routine that can help you unwind. Don't think about work before you sleep! Also, steer clear of stimulating activities such as online games before bedtime.
• Ditch heavy suppers. Eating close to bedtime can cause symptoms such as heartburn, which can disturb sleep.
• Go to bed and get up at about the same time every night and day respectively, including weekends. This will help anchor your circadian (biological) clock and establish a consistent rhythm of sleep.
• Use the bed mainly for sleeping and sex, not other activities. Can't get to sleep after 20 mins? Get out of bed and engage in a relaxing activity like light reading and go back to bed when you feel sleepy.