Does Your Sleep Refresh You?

Singaporeans are the third most sleep-starved population, after Tokyo and Seoul, in a 2014 survey of 43 cities. It is progressively getting worse with the proliferation of gadgets and bad habits. Disrupted sleep is very dangerous. Whether it’s a tough time with worry and stress, workload – or even good things, like celebrations – not falling into a deep sleep causes more than just a tired afternoon the next day.

Sleep disruption is associated with increased sympathetic nervous system activity and causes pro-inflammatory responses.

Even short-term consequences of sleep disruption can include increased stress response, somatic pain, reduced quality of life, emotional distress and mood disorders, and cognitive, memory and performance deficits and breakdowns.

Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, helps wash away toxins that build up during the day, and activates neuronal connections that might otherwise deteriorate due to inactivity leading to negative neuroplasticity. (                               

Skimping on sleep can affect your health in more ways than you might imagine. When you don’t get enough sleep, you have overall decreased blood flow to your brain, which disrupts thinking, memory, and concentration.

Strategies for Improving Your Sleep: Remember that we are all unique individuals and what works for one person may not work for another. Keep trying new techniques until you find something that works.

Maintain a regular sleep schedule.

Your bedroom should be comfortable.

Create a soothing night time routine.

Use sound therapy.

Increase serotonin: Drink a mixture of warm milk, a teaspoon of vanilla.

Technology-free bedroom: Avoid blue light radiation before bed.

Avoid a full stomach: Don’t eat for at least two to three hours before going to bed.

Regular exercise: However, don’t do it within four hours of the time you go to sleep as vigorous exercise late in the evening may energize you and keep you awake.

Watch out for stimulants:  No caffeinated beverages and chocolate, nicotine, and alcohol in the late afternoon or evening.

Move the clock so you can’t see it: If you wake up in the middle of the night, refrain from looking at the clock.

Use the bed only for sleep or sexual activity: Sexual activity releases many natural hormones, releases muscle tension, and boosts a sense of well-being.

Don’t toss and turn.

If you need help you can click here to review your lifestyle choices and find out what you can do to improve it. Health and Wellness Assessment

We are here for you at Sundardas Naturopathic Clinic.

Prof Sundardas D Annamalay

Book a private consultation today and take control of your own health.

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or call  +65 63236652.

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