A recent study by Jawbone, maker of a digitised wristband that tracks how its users move and sleep, shows that Singapore is among cities in the world with the least hours of sleep, clocking an average of 6 hours and 32 minutes a day.
Getting enough sleep for optimal functioning and performance is simply not a priority for most individuals and families living in Singapore. However, there are physical as well as psychological consequences for these habits over time, which commonly include, loss of motivation and interest in work or daily tasks, irritability, depression, and chronic pain conditions.
Good sleep habits are not only about getting enough sleep, but are more importantly about the quality of sleep.
If you find you can not fall asleep and stay asleep without stress, worry, or physical pain preventing you from doing so despite experiencing daytime sleepiness, then your quality of sleep is interpreted.
While this pattern is common among adults, it is far from optimal.
It doesn’t have to be the norm and it can be improved quickly with the right intervention.
What contributes to this common problem?
1. Sleep Triggers
Our brain requires sleep cues or triggers to help us fall asleep at night. If you have struggled to fall asleep at night for 3-months or more, despite feeling tired, it is likely that your brain has established a new association of wakefulness with your pillow that needs adjusting. There are specific behavioural techniques that I can introduce to help you change this pattern quite rapidly. It takes some planning, a new routine around bedtime, and a little discipline, but it can have a positive impact within 1-2 weeks.
2. Stress + Active Brain = Excessive Worry at Night
Adults and teens typically report feeling most alert around 9pm or 10pm at night. With the pressures of work and school at its peak and an active brain at bedtime, it is common to experience heightened worry at night that can further delay sleep.
3. Tech-Time
The use of electronic devices is highest at night. In addition to this issue, research on the use of technology at bedtime has consistently shown delayed sleep effects due to blue light stimulation generated from our smart phones, tablets, and laptops. With an effective routine in place that allows for downtime – Technology CAN be utilized at night but in the right way that supports a healthy sleep cycle.
4. Chronic Pain
One of the most effective interventions shown to have a positive impact on chronic pain conditions involves behavioural sleep interventions WITHOUT medication. I can introduce mindfulness and relaxation techniques that acts a circuit breaker from the effects of a busy lifestyle, calming the nervous system and facilitating sleepiness.
What can be Done WITHOUT Medication?
There is a scientific approach to adjusting sleep problems over 1-2 weeks without medication or supplements that can have excellent effects on your sleep wake patterns.
Dr Jay-Lee is trained in a scientific behavioural approach that can re-set your body clock naturally without medication. Combine this with mental skills training for stress and time management and you have a winning recipe for high performance in life and sport.
Visit Dr Jay-Lee today at the Singapore Sports Medicine Centre to find out how you can optimise your sleep habits for peak performance.
