SingHealth Duke-NUS Sleep Centre

What are some tips to sleep better during the day? (2/2) ☀️

Avoid trying too hard to get to sleep and avoid deferring sleep to attend to personal administrative or social tasks.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some tips to sleep better during the day? (1/2) ☀️

Avoid strenuous exercises, caffeine and ni****ne 4 hours before bedtime and use dark sunglasses to reduce the effects from the bright morning sunlight which may influence the circadian rhythm.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some tips to manage shift work? 🥱

The main objective of managing shift work sleep problems is to try to resynchronise the circadian rhythm to the work schedule as quickly as possible. In addition, try to improve on the quality and duration of sleep at bedtime to reduce effects of sleep deprivation.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some common causes of disruption to our circadian rhythm? (2/3) ⏰

Shift workers often face problems similar to jet lag. The differences between their 'day' during which they are working, and the natural day-night cycle have resulted in a desynchronised circadian rhythm. While some may have no problems adapting to this demand, many suffer from sleep problems.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

Register for an informative webinar titled "Common Sleep Problems and Available Treatments" by Dr Alvin Tan, happening on Fri, 24 Nov, 12.30 PM - 2 PM!

Registration link: https://for.sg/sdsleepnlbwebinar

Struggling with Bedtime Procrastination? 💤🌙
How do you ditch those late-night TV binges and gaming marathons for a restful night's sleep? Find out from Dr. Leow Leong Chai, Senior Consultant at SGH Department of Respiratory and Critical Care Medicine, and Director of SGH Sleep Disorders Unit - https://www.sgh.com.sg/news/singapore-health/bedtime-procrastination

What are some tips to manage jet lag? 🛩

Our circadian rhythm will eventually synchronise with the local time at the destination, at a rate of roughly one day per hour of time difference.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some symptoms of jet lag? ✈️

Some may also experience chills, and others have episodes of feeling hot and cold.

As our body clock runs slightly longer than 24 hours, jet lag is worse when we travel eastwards than when we travel westwards.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some common causes of disruption to our circadian rhythm? (1/3) ⏰

Jet lag is a transient condition in which the circadian rhythm is temporarily out of sync with the external environment when a person travels across several time zones rapidly.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What influences or changes our Circadian Rhythm? 🧐

Genetics largely influence the variations between individuals and also determines the ability of individuals to adapt to time cues in the daily cycle.

With age, this innate rhythm can also change in its cycle length, commonly reflected through changes in sleep pattern as one grows old.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What is Circadian Rhythm? 🧐

In human beings, this innate rhythm cycles between the duration of 24.2 to 24.9 hours, just slightly longer than a day, which could potentially create a messy situation. Fortunately, this clock is synchronised to the 24-hour day by environmental inputs and social rhythm.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some common psychological behavioural approaches to help attain a good night's sleep? (4/4) 🥱

Learn to replace negative thoughts about sleep with positive thoughts.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

Register for an informative webinar titled "The A to Zzz of Sleep Disorders - Restless Legs and Other Parasomnias in the Elderly" by Dr Tushar, happening on Mon, 16 Oct, 10.30 AM - 12 PM!

Registration link: https://for.sg/sdsleepnlbwebinar

What are some common psychological behavioural approaches to help attain a good night's sleep? (3/4) 🥱

Some people suffering from insomnia spend too much time in bed unsuccessfully trying to sleep. If this is the case for you, reduce your time in bed to the estimated total time you sleep in an average night by going to bed at a later time.

Get up at the same time every day. Maintain the same bedtime every night for a week, and then move it 15 minutes earlier every week until you get a satisfying, relaxing amount of sleep. Then, maintain the same schedule every day.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some common psychological behavioural approaches to help attain a good night's sleep? (2/4) 🥱

Go to bed only when you are sleepy. Do not read, watch the TV or snack in bed. Get up at the same time everyday, no matter how little sleep you have had.

Avoid daytime napping. This technique helps to recondition you such that you associate the bed and bedtime, with sleep only.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some common psychological behavioural approaches to help attain a good night's sleep? (1/4) 🥱

Learn deep breathing, progressive muscle relaxation or meditation. These techniques help to reduce or eliminate anxiety and body tension.

Relaxing your mind at bedtime will help you drift off to sleep. It takes much practice to learn the techniques and to achieve effective relaxation.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some sleep hygiene tips to get a good night's sleep? (8/8) 😇

Watching the clock never helps. Except when keeping a sleep diary, do not keep track of the amount of time you spend trying to sleep. Instead, rest quietly and peacefully.

Try not to lie in bed reviewing your problems and plans. If you are overloaded, get out of bed and make a list. Then return to bed and think of something relaxing and pleasant.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some sleep hygiene tips to get a good night's sleep? (7/8) 😇

Your bedroom should be well-ventilated and kept at a constant, comfortable temperature. Try using a sleep mask or ear plugs to compensate for any problems in your sleeping environment.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some sleep hygiene tips to get a good night's sleep? (6/8) 😇

Do not go to bed hungry, but do not eat a big meal near bedtime either. Avoid caffeine especially after mid-afternoon and avoid alcohol after dinner time.

Get plenty of exercise early in the day and avoid any tough exercise within 3 hours of your bedtime.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some sleep hygiene tips to get a good night's sleep? (5/8) 😇

Get up at the same time every morning. Do this even on weekends and on holidays.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

Happy 58th Birthday, Singapore! 🥳

What are some sleep hygiene tips to get a good night's sleep? (4/8) 😇

Establish a regular bedtime and a relaxing bedtime routine, such as taking a warm bath or listening to soothing music. Whenever possible, wind down late in the day, such as by scheduling stressful or demanding tasks early, and less challenging activities at a later time.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some sleep hygiene tips to get a good night's sleep? (3/8) 😇

Restrict your nap to 15-20 minutes in the early afternoon.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

What are some sleep hygiene tips to get a good night's sleep? (2/8) 😇

If you are not asleep after 15-20 min, get out of bed and find something else to do that will make you feel relaxed. If you can, do this in another room.

Read quietly with a dim light, but do not use your phone or watch the TV since the light emitted has an arousing effect.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

Register for an informative webinar titled "Managing Snoring and Obstructive Sleep Apnoea" by SD Sleep Centre's Head, Dr Leow Leong Chai, happening on Tue, 8 Aug, 12.30 - 2 PM!

Registration link: https://for.sg/sdsleepnlbwebinar

What are some sleep hygiene tips to get a good night's sleep? (1/8) 😇

If you are not sleepy at bedtime, find something relaxing but not stimulating to take your mind off of worries about sleep, such as reading a book or listening to soft music. This will relax your body and distract your mind.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

Scrounging precious hours of ‘me-time’ out of our sleep schedule can be a zero-sum game. Voluntarily going to bed later despite being aware of potential consequences – termed bedtime procrastination – results in poor sleep and can impact health.

Clinical Assistant Professor Lim Chau Sian, our Consultant at CGH’s Department of Sleep Medicine, Surgery and Science shares insights on this behaviour and ways to reduce bedtime procrastination for improved sleep health in this Straits Times article: https://www.straitstimes.com/life/taking-revenge-for-a-busy-schedule-by-procrastinating-at-bedtime-can-backfire-on-your-health

What is the treatment for insomnia? 😴

Treatment will depend on the cause of the insomnia. A combination of behavioural approaches and medications are usually offered.

People with sleep disorders should work with their doctors to diagnose the problem and treat conditions that may be responsible.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

Insomnia is a symptom of another problem. What are some of the physical and psychiatric illness causes? (3/3) 🕒

Medical illnesses include gastric reflux with heartburn, chronic obstructive lung disease and other causes of chronic pain,

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

May your family be showered with health and prosperity! Wishing you a blessed and joyous Hari Raya Haji!

Insomnia is a symptom of another problem. What are some of the physical and psychiatric illness causes? (2/3) 🕒

One kind of insomnia - waking up very early - is one of the most common complaints of people with depression. If you have a psychiatric disorder, you may sleep poorly. Treatment of the underlying disorder can help to improve your sleep.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

Insomnia is a symptom of another problem. What are some of the physical and psychiatric illness causes? (1/3) 🕒

Sleep disorders include obstructive sleep apnoea, periodic limb movement disorder and a restless leg syndrome.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

Insomnia is a symptom of another problem. What are some of the environmental causes? (2/2) 🕒

Use shades or heavy curtains to keep your bedroom dark. Light comes through your eyelids even when your eyes are closed.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

Insomnia is a symptom of another problem. What are some of the environmental causes? (1/2) 🕒

Keep the bedroom as quiet as possible. Passing traffic, airplanes, the television and other noises can disturb your sleep even when they do not cause you to wake up.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

Happy Vesak Day! On this auspicious occasion, may your life be filled with happiness and contentment.

Insomnia is a symptom of another problem. What are some of the lifestyle causes? (4/4) 🕒

If you are a shift worker, you are more likely to experience sleep problems. This includes workers who have changing shifts and those who work nights or early mornings.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions

Insomnia is a symptom of another problem. What are some of the lifestyle causes? (3/4) 🕒

If you have coffee in the evening, your sleep will be less restful, even if it does not keep you from falling asleep.

Ni****ne or medications with stimulants in them also keep people awake.

Read more at https://www.singhealth.com.sg/patient-care/patient-education/sleep-conditions