Can’t seem to get a proper night’s sleep? Well, you’re not alone. According to a survey, 49 per cent of Singaporeans have not been satisfied with the amount of sleep they get. It comes as no surprise then that another study from CNA found Singapore to be the ‘most fatigued’ country in the world.
With having to keep up with both housework and childcare, we know that many parents are unable to catch up on much-needed sleep. If you also find yourself tired and sleep-deprived, it may be it is time for a bedtime intervention.
To learn more about the importance of sleep and understand practical ways to sleep through the night, theAsianparent reached out to the co-founders of Weavve Home, Ryan Yim and Daniel Tan.
Image source: Weavve Home
Why Is Sleep So Important For Us?
Before getting to tips on how to sleep through the night, we asked Ryan and Daniel why parents shouldn’t miss a wink of sleep. To which they shared some important benefits of getting a good night’s sleep.
The importance of sleep for parents
Daniel notes that proper amount of sleep can help parents keep their minds sharp and quick. This is especially important for mummies and daddies with newborns. Having a clear mind means you get to be “constantly on the lookout to protect your children.”
“New mothers should also be getting ample rest as sleep deprivation will increase the risk of developing postpartum depression and anxiety,” he says.
As a father himself, Ryan knows just how difficult it is to sleep through the night. He’s experienced this during the first few months of being a parent.
“Our nights are punctuated with multiple feedings, coupled with feelings of stress and sleepiness because my daughter hates to sleep. Aside from the nightly feedings, we also have to put in extra time to coax her back to sleep,” he shares.
Ryans adds, “Due to the irregularities in sleep and the short nights, it is important for us to get good quality sleep whenever possible.”
Image source: iStock
The importance of sleep for kids
According to Daniel, sleep can help a child’s mental and physical development. With good rest, he says children can get enough “sustained attention” for learning through the day. This is for both academic and social requirements.
“They will also have enough energy for physical activities that can help their bodies grow stronger,” says Daniel.
“Also, when children are given ample rest at night, they are also less likely to take unnecessary naps in the day which can in turn delay their bed time at night,” he adds.
Ryan also reminds us, “When kids are able to settle down properly for the night, the parents will be able to get adequate rest as well!”
The dad of one explains how it is a holistic approach. When both parents and their kids don’t get enough sleep, the family as a whole will be affected.
“A good night’s sleep really is underrated in Singapore’s fast pace of living. It is also important for everyone to have their own time and space to unwind, which is what my wife and I do when our daughter is asleep!” Ryan advises.
5 Tips On How To Sleep Through The Night
1. Avoid any other activities on bed, aside from sleep
To avoid having your brain associate your bed with stimulating activities like working, Ryan suggests avoiding any other activities on bed aside from rest.
“With our minds constantly engaged by our ever-expanding work, social and private life demands, it is hard for us to shut down and get quality sleep,” says Daniel.
2. Limit screen time before bed
Both co-founders admit that even they find themselves working late hours to check emails and messages on their phones while in bed. This is why Daniel advises limiting screen time before bedtime.
“The blue light emitting from our devices can disrupt our sleep cycle and cause us to stay awake longer than we want to,” he adds.
3. Bedtime rituals
Ryan also recommends having bedtime rituals such as meditating for a quick 10 minutes before bed. He says, “Such rituals not only help us to relax before bed but also send our bodies a signal that it is time to unwind and sleep.”
4. Don’t take naps within the day
Avoid taking naps during the day. But if you really must and are in need of an energy booster, you should limit your naps to only about 20 minutes.
Image source: Weavve Home
5. Have a good set of bedding and low or no light setting
“Having a good set of bedding is so important – we spend around one third of our day in bed, so why not make it our safe haven? Investing in quality sheets, like our 100% TENCEL™ Lyocell sheets,” Daniel tells theAsianparent.
Ryan adds on to this saying, “By simply making our beds a desirable place for rest and a safe haven to calm our minds, we can achieve better sleeping habits because we will look forward to resting. Upgrading your bedding really does wonders and some customers have shared that it is in fact life-changing!”
“Having a low light or no light setting also helps, as light might inhibit melatonin, which is the hormone that helps regulate our sleep cycle,” he also noted.
Recommended Amount Of Sleep For Adults And Children
The amount of sleep varies with the child’s age, says Daniel. On average, the following are the recommended amount of sleep for kids:
- Between 1 and 2 years old: 11 – 14 hours per day
- Between 3 and 5 years old: 10 – 13 hours per day
- From ages 6 and 12 onwards: 9 to 12 hours per day
Meanwhile, adults should try to get a minimum of 7 or more hours of sleep per night.
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