Good Sleeping Habits To Fix Your Body Clock
by Pei Ying Lim on March 25, 2022
Did you know that a typical adult should get at least 7 hours of sleep per night? According to Channel News Asia (2021), Singaporeans only average 6.8 of sleep per night. This means that most Singaporeans do not get healthy amounts of sleep. However, sleep is an extremely crucial part of both your mental and physical health.
Besides getting a minimum of 7 hours sleep per night, here are some tips to improve sleep quality and maintain a healthy sleep-wake cycle (body clock):
1. Have a sleep schedule and stick to it
Try to sleep at the same time each night, and get up at the same time each morning, even on the weekends. This habit can help to maintain your sleep-wake cycle– or what we refer to as 'body clock' and help you fall asleep and wake up more easily.
2. Have a light meal for dinner
A light dinner ensures that the food is fully digested by the time you go to bed. It is much easier to fall asleep when food is fully digested by bedtime.
3. Avoid screen time at least an hour before bed
The blue light emitted from your screen hinders the production of melatonin, the hormone that controls your 'body clock'. Avoiding screen time before bed can help you relax and fall asleep better at night.
4. Plan your exposure to light
One of the most important factors to fixing your sleep schedule and getting a night of good sleep is to plan your exposure to light. Like the light emitted from our screens, light generally affects what our brain tells us. In the morning, exposure to light can help you wake up. Similarly, you can prepare yourself for sleep at night by dimming or turning off bright lights.
Sleep is a crucial part of our health, and we should definitely ensure that we are well-rested to give our best performance during the day!