Stop Losing Counts Over Sheep – It’s time to change sleeping habits.

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Stop Losing Counts Over Sheep – It’s time to change sleeping habits.

Almost every article out there in regards to wellness always links back to exercising and eating right. While it is definitely one of the tops in the “get healthy” priority list, we are always neglecting another important factor – Sleep.

A 2016 SingHealth poll has shown that 4 in 10 Singaporean slept lesser than seven hours on weekday nights and 3 years on, the number has not changed much. I am sure most of us are guilty of the pre-sleep ritual of phone scrolling and the stress from work definitely does not help.

Lack of sleep does not simply just equate to fatigue and tiredness in the day. Having little sleep can attribute to chronic diseases such as stroke, heart disease, and more.

Hit the Numbers

“ The public can be confident that these recommendations represent the best guidance for sleep duration and health.”

Max Hirshkowitz, PhD, Chair of the National Sleep Foundation Scientific Advisory Council.

How much sleep is then considered enough? – The National Sleep Foundation (NSF) s a U.S. nonprofit organization that promotes public understanding of sleep and sleep disorders. They regularly review and provide scientifically rigorous recommendations. Below are the recommended hours of sleep for each age group :

  • Newborns (0-3 months): 14-17 hours each day
  • Infants (4-11 months): 12-15 hours
  • Toddlers (1-2 years): 11-14 hours
  • Preschoolers (3-5): 10-13 hours
  • School-going children (6-13): 9-11 hours
  • Teenagers (14-17): 8-10 hours
  • Younger adults (18-25): 7-9 hours
  • Adults (26-64): 7-9 hours
  • Older adults (65+): 7-8 hours

If falling asleep is the hardest task for you, here are some strategies to help you get that snooze you need.

Meditation/Sleep App

With the advancement in technology and our attachment to our phone, it’s not surprising that there is an App for everything.

For starters, meditation app like Calm and Headspace are a great orientation app. For a fee, users of the app can identify and target the core issue, be it anxiety, stress or perhaps to find inner peace and learn meditation methods pertaining to the problem. If meditation is not the thing for you, fret not, the stories functions are definitely going to put you to sleep.

Photo Credits: Palm Ave Float Club 

Sensory Deprivation Tank

If floating in an enclosed space sounds daunting to you, that’s exactly what a sensory deprivation tank, also called an isolation tank or flotation tank is. But as claustrophobic, as it may sounds, floating in a sensory deprivation tank, can be very meditative.

“The floatation tank is a specific and reliable flow-creation tool. On the whole, floaters seem to experience flow every time they enter the tank. Even better, they experience that most elusive and pleasurable thing, long periods of pure, uninterrupted flow.”

– The Book of Floating, Michael Hutchison

In a modern context where everything is fast-paced, floating allows one to reconnect with oneself that makes isolation a lot more enjoyable. Apply the same logic at night and soon you will find yourself floating to la-la land.

Adaptogens

Adaptogens are the new black in the wellness circles. While adaptogens have been commonly used in traditional medicine, adaptogens are making its round into western wellness. As an alternative medication, studies have shown adaptogens induce sleep and may prove beneficial in treating insomnia. Even the famous Lush’s Sleepy range consists of complimentary herb to adaptogens.

Don’t say that we didn’t share this secret with you. But as always, check with your doctor before popping anything.

Spice Up Your Bed

And we don’t mean it in a frisky way but introduce new elements. Which can come as a form of a weighted blanket, which can be similar to the blanket parents typically buy for a newborn, a weighted blanket can have the same effect of hugs and also a great amount of secured comfort.

If additional cover is not your thing, how about bed spray? Bed Spray for sleep has been clinically-proven to induce sleep and enhance sleep quality.

We would not take credit for you snoozing the moment your head hits the pillow!

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