The beauty of sleep (Part 2)
A 2018 survey found out that 4 in 10 Singaporeans do not get enough sleep – are you one of them? Various sources have stated that those above the age of 18 should get at least 7 hours of sleep at night, which can be tough to achieve due to the hectic lifestyles that many of us have. While it may not be realistic for us to increase our number of sleeping hours, we can take steps to improve sleep quality. Read on to find out how.
Q: What makes a good sleeping environment?
You can start creating a good sleeping environment for yourself by adjusting the brightness, sound and temperature of your bedroom to your preference. The ideal brightness and temperature for sleeping differs among individuals, so it’s ideal to try things out and gradually adjust until you find the most comfortable environment for you. Your mattress and pillow are also extremely important for a good sleep as they support the body through the night. An ill-fitted pillow will cause a stiff neck and shoulders and even neck wrinkles. Ideally, it should neatly fit the S-shaped curve of your neck. An ideal mattress will help to keep a natural posture and a gentle S-shaped curve from the neck to the waist, with sufficient softness to fill up the gaps between your body and mattress and sufficient hardness to ensure you can turn over easily.
Q: Do I have to sacrifice my social life for sleep?
One of the keys to achieving good quality sleep is to keep the rhythm of your body system constant.
It is okay to sleep slightly later than your usual bedtime occasionally, especially during holidays, when you are out with friends till late on the weekends or even when you want to indulge in another episode of an addicting drama. However, try not to do it on a regular basis, as this will disrupt your body’s rhythm and cause your brain to be in a jet lag condition.
Q: What’s the best sleeping time for me to wake up feeling well-rested?
The ideal sleeping time varies among individuals due to each person’s body rhythm. If you have trouble waking up in the morning, you may set a barrage of alarms to wake yourself up, but you’ll find yourself feeling tired as your body is being forced to wake up. Try to create an environment that will wake you up naturally instead, such as opening a small gap in your curtain to allow light to enter the bedroom naturally in the morning. Your eyes will sense the light and send signals to your brain to get ready to wake up gradually. If you can, set music to play at a very low volume for around 30 minutes before it is time to get up. If you can’t fall asleep at night, try leaving your bedroom for a while and taking deep breaths. This helps your body to get used to your bedroom conditions before falling asleep. You can also do some reading before bedtime.
Q: How can I get beauty sleep at night?
The skin’s “Cinderella time” is from 10pm to 2am, when growth hormones are secreted for skin regeneration. A lack of sleep is linked to tired-looking, dull and dry skin because skin barrier functions weaken with a gradual loss of moisture when sleeping hours are shortened. If you can’t increase your sleeping hours, try using skincare products that give your skin extra care while fully utilising the sleeping hours you have.
Advancing Essence Gel replenishes your moisture level and supports skin cell turnover to combat against fatigue and external stressors.
ORBIS =U Night Memory Moisture repairs damage sustained during the day and replenishes moisture for improved skin firmness and elasticity.
Collagen Re Force replenishes collagen levels and encourages the generation of new, healthy collagen for skin with renewed radiance.