Sleep plays an important role in maintaining our health and well-being. When we get quality sleep on a daily basis, our body heals and takes the time to restore itself. With so many distractions and stressors bombarding individuals throughout the day, it can be difficult to get the much needed rest we deserve. When we do not get sufficient sleep, our overall well-being may be affected in various ways:
1. Impaired memory
Keeping track of your busy schedule? How about remembering that important piece of information or phone number? When you don't get enough sleep, you may have a harder time doing and remembering everyday tasks. This is because a lack of sleep can affect your ability to think, remember and process information. Sleep deprivation leads to impaired memory, lack of focus and concentration, mood imbalances and general tiredness.
2. Leaves you feeling tired and moody throughout the day
Feeling sleepy and lethargic during the day can make you feel like you are at the end of your rope. Moreover, there are many health effects of bad quality sleep. Studies have even reported that individuals who are sleep deprived are more likely to experience an increase in negative moods. The lack of sleep can also trigger the development of mood disorders.
3. Affects quality of life and health
Sleep is one of life's necessities, but it can be tricky to get enough of it. Long term sleep deficiency can increase one’s risk of chronic health problems such as Diabetes. The body is also more likely to produce stress-response hormones which promotes the body to store more fat.
How to improve your sleep quality?
Studies have also shown how much sleep we need to lead a healthy life. Here’s a brief breakdown:
- New born - 14 to 17 hours
- Infant - 12 to 15 hours
- Toddler - 11 to 14 hours
- Preschool - 10 to 13 hours
- School age - 9 to 11 hours
- Teen - 8 to 10 hours of
If you’re 18 and above, your recommended sleep hours come between 7-9 hours every day.
To ensure you get sufficient sleep, here’s a list of things you can consider doing to improve your sleep quality.
1. Put your phone and gadgets away
There is no doubt that your electronic devices help you stay connected with loved ones. But if you use them right before bedtime, you might find your mind buzzing. So, set aside your electronic devices such as mobile phones and tablets at least one hour before bedtime. This is mainly due to the fact that electronic devices emit blue light which has been stated to negatively affect our sleep. The blue light coming from these devices acts as a sleep inhibitor, blocking the production of melatonin, an essential hormone that helps you fall asleep.
2. Consistent sleeping and waking up time
Consistency is key when it comes to getting a good night’s sleep. Waking up at the same time every day will help maintain your body’s natural circadian rhythm. As you get in sync with your internal biological clock, your body will then try to cope up with these consistent sleep times and it gradually becomes a routine practice.
3. Make time to get enough sleep
Once a sleep schedule has been implemented, ensure that you stick to it. This means making it a priority to get enough sleep. It can be tough to fall asleep when you’re feeling stressed, but it’s important to practice good sleep habits in order to improve your overall health.
When trying to get quality sleep, it’s important to keep the bedroom dark and quiet and limit caffeine intake after 2 p.m. If you’re still having trouble sleeping after 20 minutes, try reading a book or listening to soft music until you feel sleepy.
4. Get a quality mattress and pillow
This is where The Mattress Boutique in Singapore comes in— our adjustable Pocketed spring mattress like Kingkoil TempRight Elite has 5 zone individually pocketed spring provides great comfort for your spine and body and thereby facilitating quality and relaxing sleep.
We also boast quality single mattress, latex mattress, and memory foam mattress, which you can easily browse online and have delivered to your home. Contact us for further details on choosing the best quality mattress in Singapore.