Feeling Sleep‑Deprived in the Digital Age?
Published on July 10, 2018 1:19 AM
Ever feel like your bedtime is the most demanding part of your day? In a world that’s seemingly on a non‑stop treadmill, most of us struggle to get a solid night’s rest. And if your wake‑ups feel like a low‑grade coffee, don’t overlook the fact that chronic sleeplessness could also be a sign of depression.
Dr. Joshua Ong’s Take on Restful Nights
Family physician at Parkway Shenton’s clinic in Kovan, Dr. Joshua Ong shares some practical, down‑to‑earth advice on how to turn your sleep into a rejuvenating experience.
Quick Tips to Catch More Zzz’s
- Set a consistent bedtime—even “weekends” don’t have to be together.
- Limit screens at least an hour before lights out.
- Create a “wind‑down” ritual: a cup of herbal tea or a quick stretch.
- Keep the bedroom cool, dark and cozy.
- If sleep woes persist, consider a chat with a professional—your mind may need a nudge.
Q1. Why is sleep important?
Sleep Deprivation: The Silent Villain
Why Your Brain Turns Couch Potato
When you run on empty, the maze of your emotions starts playing a sad trombone. The more you skip those Z‑stat, the more likely your brain will feel like it’s driving a fast‑moving roller coaster with no brakes.
- Impulsiveness – You’ll toss that last cigarette whenever you feel a bead of sweat.
- Decision‑making – Picks that come out of the blue are usually “who is next for the pizza?” rather than “who should I call first?”
Chronic Health? More Like Chronic Chill?
Without enough shut‑eye, your body’s not going to win any awards for celebrating quality. It’s like letting the house drift toward a state of rust without a tune‑up.
- Heart disease & stroke – your cardiovascular health starts feeling the heat.
- Diabetes & kidney disease – you’ll see your glucose graph doing somersaults.
Fun Sleep Facts That Will Make You Stop Tossing & Turning
- 1 in 5 adults are part of the “sleepless club.”
- Catnaps are so effortless you can have a nap with your lids closed without—well—forgetting you did it.
- Caffeine during the day? That is a stealthy saboteur that ruins your night‑time recline.
- Mild snoring is practically a universal party trick.
- Kids who hit the hay before 9 pm are basically sleep champions.
Q2. What is considered quality sleep?
Sleep Health Insights
Ever wonder what makes your Z‑s truly worth the nightly effort? The National Sleep Foundation broke down the science into bite‑size facts that feel like a pep talk for your pillow.
Key Factors for Quality Sleep
- Deep‑sleep dominance: Aim to spend 85 % of your bedtime sinking into the deep‑sleep zone. Think of it as a weight‑lifting session—your body rebuilds itself while you’re shushing.
- Fast‑track to dreams: Get cozy and hit the snooze button—ideally under 30 minutes. A quick transition keeps the night’s rhythm smooth.
- Less interrupting: Try to limit nocturnal awakenings to once a night. Each pause resets your inner clock.
- Patience post‑wake: Keep wake‑ups short—under 20 minutes after falling asleep—to safeguard the restorative flow.
How Your Body Rolls Through Sleep Cycles
When you hit the hay, your body rolls through four distinct stages that repeat in a cycle lasting roughly 90–110 minutes. Each stage roughly grabs 15 minutes of airtime.
- Stages 1–3: NREM – a mellow pre‑dream zone that gradually deepens your rest.
- Stage 3 (Deep Dream): The low‑light, low‑noise sanctuary where your muscles rewind.
- Stage 4: REM – the brilliant, wild, truly dream‑heavy regime.
Sleep Needs by Age
Here’s a quick cheat sheet for who needs how much shut‑eye:
- Newborns: 14–17 hours nightly—because babies are basically three‑dimensional coffee mugs.
- Infants: 12–15 hours—still pillow‑filled!
- School‑age kids: 8–10 hours—just enough to stay awake for recess.
- Adults: 7–9 hours—cleverly enough to juggle the adult world without turning into a zombie.
So next time you’re planning your bedtime, remember: chill, stay in deep‑sleep mode, and avoid waking up too often like a monkey on a tree. Your body will thank you with a power‑up tomorrow.
Q3. What are the most common sleep problems that Singaporeans experience?
Sleep Challenges in Singapore: Young Minds vs. Senior Nights
When Work & Study Turn the Bed into a Nightmare
For many Singapore’s younger crowd, insomnia is less about the comfort of their pillows and more about a buzzing calendar. Think of a constant drumbeat of deadlines and lectures that echoes even after the lights go out.
- Work‑related stress – meetings, projects, and the ever‑present need to stay ahead.
- Study pressure – exams, assignments, and that dreaded timer on campus.
- Mind‑stuff weaving through the night – it’s easier to dream about a campus espresso shot than a peaceful slumber.
But when the weekend arrives, guess who gets a break? You! The absence of work or school distractions often signals a better chance to finally drift off.
Older Singaporeans: Intermittent Rest Meets Night‑Time Urges
While the younger group fights the clock, the older generation faces an entirely different barrier: their bodies keep calling them during the night.
- Prostate concerns in men – those frequent night trips to the bathroom for a quick “complaint” check.
- Pelvic floor weakness & incontinence for women – the inside “pit‑fall” that interrupts sleep.
- General physical ageing – a gradual shift in how the body operates.
Because of these nightly interruptions, many seniors find their rest fragmented and far from the deep, uninterrupted sleep they desire.
Ways to Hitch a Ride Toward Restful Nights
- Mind‑mashing relief for the young: Short, focused meditation, a quick walk, or even a protein shake can help calm the brain.
- Gentle bedtime rituals for the elderly: Light reading, a warm bath, and a clear bedtime schedule to set the stage.
- When it’s about frequent nighttime trips: A routine with the doctor to check for prostate or pelvic floor issues can make life (and sleep) smoother.
With a bit of a plan and maybe a little humor, both generations can expect better nights under the Singapore sky.
Q4. What is your advice for patients with sleep problems?
Dr. Joshua Ong’s 12‑Step Sleep‑i‑List (Because You Deserve Snooze‑Satisfaction)
Feeling like a hamster on a wheel? Let’s rewrite your nightly routine to taste at least a bit like a spa‑day, without the spa bill.
1⃣ Set a Strict Sleep Clock (No “Friday Night Anything Goes”)
- Crash at the same time every night. Even on weekends—yes, your TV still needs a curfew.
- Think of it as paying a monthly rent for Calorie‑Free Dream Housing.
2⃣ Unwind Before Lights‑Out (No Instant-Download “Relaxation”)
- Pull out a book, or jam to mellow tunes an hour before you hit the deck.
- Imagine it as washing away the day’s grime via a “pre‑sleep spa” ritual.
3⃣ Naps? Only Then If You’re a Sleep‑Reptile
- Midday naps steal the spot of the night-time cozy sleep.
- Keep the only “nap” you admit is a short, power‑boosting boom‑burst.
4⃣ Move It (every Day, Really)
- Exercise is like adding premium “sleep polish.” Break a sweat, release those endorphin vibes.
- Even a brisk walk gets the “beauty sleep” boosters flowing.
5⃣ Your Bedroom: The Fortress of Dream‑Protection
- Cool, quiet, dark—no compromising on comfort.
- Keep noise at bay; consider blackout curtains and white‑noise for the ultimate “sleep lock.”
6⃣ Mattress & Pillow: The Ultimate Pampers for Your Head and Body
- Consult a “confort engineer” if you find beds less comfy than your sofa.
- Bonus points if you invest in memory‑foam that remembers the shape of your dreams.
7⃣ Shine Dark in the Morning
- Morning sunlight energizes your internal clock—a 24‑hour rhythm that’s the body’s DJ.
- Open the curtains, let the light roll in, and cue your circadian symphony.
8⃣ Say “No” to Evening Party Crashers
- Alcohol, caffeine, cigarettes, and heavy meals—none are girlfriends at bedtime.
- Go light on the dishes; keep the stomach empty except for a quick, gentle snack if it’s truly night‑time.
9⃣ Keep Work & Screens Out of the Dream Lair
- Retire laptops and TVs to their stations—no late‑night scrolling allowed.
- Remember: your bedroom is Dream HQ, not After‑Hours Office.
Talk to a Sleep Whisperer (Dr. Once, Please!)
- If the bed has become a “sleep‑monster,” have a chat with your prescribing doc.
- They can recommend tools, therapy, or prescribe the ancient art of “sleep‑therapy.”
And that’s the Dr. Joshua Ong low‑down on how to treat sleep as the precious, but simple, human right we all deserve. To rest refreshed, remember: It’s all fun, not fun.
Article contributed by Dr. Joshua Ong, family physician at Parkway Shenton, Kovan Heartland Mall.
