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Article by: Ooi Xin Yi
Sleep is an essential part of our daily lives, it ensures we have enough energy to perform daily tasks. Adults should get at least 7 hours of sleep each night, while adolescents should be getting 8-10 hours. Getting sufficient sleep helps improve our brain performance, mood, and overall health.
Why is sleep important?
Allows time for the body to repair
When we sleep, processes such as muscle repair, protein synthesis, tissue growth and hormone release occur.
Reduces Stress
Cortisol (stress hormone) levels typically fall during the evening, where the body is preparing to go to sleep. However when we lack sleep, cortisol levels remain high. This interferes with the release of melatonin which is needed to regulate our sleep-wake cycle (the internal clock in our brain which regulates cycles of alertness and sleepiness by responding to light changes in our environment)
Reduces risk of diseases and medical conditions
Sleep deprivation has been linked to a higher risk of certain health conditions such as high blood pressure, heart disease and diabetes.
How to get a good night’s sleep?
Establish a realistic bedtime and night routine to wind down every night
Set a comfortable temperature and low light levels in your room
Refrain from using electronics like your phone, computer or television at least 30 minutes before going to bed
Avoid having caffeine or alcohol in the hours leading up to bedtime
Exercise during the day to help wind down and prepare for sleep at night
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