🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 35 (from laksa059)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa035.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthhub.sg/well-being-and-lifestyle/personal-care/sleep\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthhub.sg/well-being-and-lifestyle/personal-care/sleep\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthhub.sg\/well-being-and-lifestyle\/personal-care\/sleep","crawl_time":1776243211,"first_indexed_time":1757405817,"http_code":200,"src_unparsed":"sg,healthhub!www,\/well-being-and-lifestyle\/personal-care\/sleep s443","src_root_hash":"3029134275529306235","history_drop_reason":null,"meta_title":"The Importance of Sleep","meta_descriptions":["Just how much should you be sleeping every day? Should you get a good night's sleep?"],"attrs_boilerpipe_text":"What Is Considered Good Sleep?\nThe quantity and quality of sleep determine whether you wake up feeling energized or like a walking zombie. \nRelated:\nAre You Getting Quality Sleep?\nDo's\nSleep for About 7 Hours Daily\nDepending on your age, the optimal sleep duration varies. If you are above 18 years old, strive to get about 7 hours of sleep. See the recommended sleep duration for different age groups below\n[4]\n.\nHave a Short Nap for Some Energy Booster\nTaking a short nap (e.g. averaging 10 to 20-minutes\n[5]\n) in the afternoon can help recharge your energy level and boost your daytime productivity. Make sure to time it right, taking a nap too close to bedtime can interrupt your nighttime sleep\n[6]\n. \nGet Active\nExercise regularly as physical activity can help you sleep better\n[7]\n.\nRelax your Muscles\nRelease the tension in your body\n[8]\nto help you sleep better.\nTry some simple muscle relaxation exercises\nhere\n.\nFollow a Bedtime Routine\nWind down from the chaos of the day by calming your senses. Grab a book, take a warm bath, or listen to some soothing music. A consistent routine can signal your body to sleep at the same time daily\n[9]\n. \nRelated: \nSleep Deprivation\nListen to Relaxing Music\nRelaxing music can calm your mind\n[10]\nand cue your body for some shuteye. \nTurn on Your Phone's Blue Light Filter\nThe night mode function filters out blue light, which inhibits your brain from producing sleep-inducing hormones\n[11]\n.\nKeep your Sleep Environment Comfortable\nDim or switch off the lights in your room - consider using blackout curtains or eye masks to help block out external lights. \nYou can also consider using earplugs to remove noise distractions for better sleep.\nDon'ts\nAvoid Starving or Heavy Meals Before Sleep\nIt's hard to sleep when your stomach is rumbling. Eat a couple of hours before sleep, or have a glass of milk before heading to bed. A big dinner may cause discomfort, keeping us wide awake\n[12]\n. Also, avoid satiating hunger pangs before bed with large meals\n11\n. Instead, have light and healthy snacks like low-fat yoghurt, a cup of milk\n[13]\n, or a serving of fruit\n[14]\n. \nAvoid Caffeine or Alcohol At Night\nThere's a reason why we drink coffee in the morning – it is a stimulant that promotes wakefulness\n[15]\n. While alcohol may make you drowsy, it impacts the quality of your sleep\n[16]\n.\nAvoid Using Electronics 1 Hour Before Bedtime\n[17]\n \nUsing electronic devices (such as your handphone) before bedtime stimulates your mind, making it harder to fall asleep and stay asleep. Keep them away at least 1 hour before you go to bed.\nAn Additional Tip!\nKeep receiving late-night messages from your friends? Try sharing these goodnight stickers to remind them to sleep as well as practise good sleep habits!\nDownload these adorable stickers\nhere\n.\nVisit MindSG for more tools to take care of your mental well-being.\n_____________________________________________________________________________________________________________________________________________________________________\nReferences\n[1]\n Stickgold, R., James, L., & Hobson, J. A. (2000). Visual discrimination learning requires sleep after training. \nNature Neuroscience\n, \n3\n(12), 1237–1238. https:\/\/doi.org\/10.1038\/81756\n[2]\n Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. \nNature Communications\n, \n4\n, 2259. https:\/\/doi.org\/10.1038\/ncomms3259\n[3]\n Tomaso, C. C., Johnson, A. B., & Nelson, T. D. (2021). The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation: Three meta-analyses in one. \nSleep\n, \n44\n(6), zsaa289. https:\/\/doi.org\/10.1093\/sleep\/zsaa289\n[4]\n Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. \nSleep Health\n, \n1\n(1), 40–43. https:\/\/doi.org\/10.1016\/j.sleh.2014.12.010\n[5]\n Brooks, A., & Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative?. \nSleep\n, \n29\n(6), 831–840. \nhttps:\/\/doi.org\/10.1093\/sleep\/29.6.831\n[6]\n Slama, H., Deliens, G., Schmitz, R., Peigneux, P., & Leproult, R. (2015). Afternoon nap and bright light exposure improve cognitive flexibility post lunch. \nPloS One\n, \n10\n(5), e0125359. https:\/\/doi.org\/10.1371\/journal.pone.0125359\n[7]\nKline C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. \nAmerican journal of lifestyle medicine\n, \n8\n(6), 375–379. https:\/\/doi.org\/10.1177\/1559827614544437\n[8]\n Tomba, E., Belaise, C., Ottolini, F., Ruini, C., Bravi, A., Albieri, E., Rafanelli, C., Caffo, E., & Fava, G. A. (2010). Differential effects of well-being promoting and anxiety-management strategies in a non-clinical school setting. \nJournal of Anxiety Disorders\n, \n24\n(3), 326–333. \nhttps:\/\/doi.org\/10.1016\/j.janxdis.2010.01.005\n[9]\n Buysse, D. J., Cheng, Y., Germain, A., Moul, D. E., Franzen, P. L., Fletcher, M., & Monk, T. H. (2010). Night-to-night sleep variability in older adults with and without chronic insomnia. \nSleep Medicine\n, \n11\n(1), 56–64.\n[10]\n Koelsch, S., Fuermetz, J., Sack, U., Bauer, K., Hohenadel, M., Wiegel, M., Kaisers, U. X., & Heinke, W. (2011). Effects of music listening on cortisol levels and propofol consumption during spinal anesthesia. \nFrontiers in Psychology\n, \n2\n, 58. \nhttps:\/\/doi.org\/10.3389\/fpsyg.2011.00058\n[11]\n Lockley, S. W., Brainard, G. C., & Czeisler, C. A. (2003). High sensitivity of the human circadian melatonin rhythm to resetting by short wavelength light. \nThe Journal of Clinical Endocrinology and Metabolism\n, \n88\n(9), 4502–4505. \nhttps:\/\/doi.org\/10.1210\/jc.2003-030570\n[12]\n Chung, N., Bin, Y. S., Cistulli, P. A., & Chow, C. M. (2020). Does the proximity of meals to bedtime influence the sleep of young adults? A cross-sectional survey of university students. \nInternational Journal of Environmental Research and Public Health\n, \n17\n(8), 2677. \nhttps:\/\/doi.org\/10.3390\/ijerph17082677\n[13]\n Komada, Y., Okajima, I., & Kuwata, T. (2020). The effects of milk and dairy products on sleep: A systematic review. \nInternational Journal Of Environmental Research and Public Health\n, \n17\n(24), 9440. \nhttps:\/\/doi.org\/10.3390\/ijerph17249440\n[14]\n Noorwali, E., Hardie, L., & Cade, J. (2019). Bridging the reciprocal gap between sleep and fruit and vegetable consumption: A review of the evidence, potential mechanisms, implications, and directions for future work. \nNutrients\n, \n11\n(6), 1382. https:\/\/doi.org\/10.3390\/nu11061382\n[15]\n Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. \nJournal of Clinical Sleep Medicine\n, \n9\n(11), 1195–1200. https:\/\/doi.org\/10.5664\/jcsm.3170\n[16]\n Park, S. Y., Oh, M. K., Lee, B. S., Kim, H. G., Lee, W. J., Lee, J. H., Lim, J. T., & Kim, J. Y. (2015). The Effects of Alcohol on Quality of Sleep. \nKorean Journal of Family Medicine\n, \n36\n(6), 294–299. \nhttps:\/\/doi.org\/10.4082\/kjfm.2015.36.6.294\n[17]\n He, J. W., Tu, Z. H., Xiao, L., Su, T., & Tang, Y. X. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. \nPloS one\n, \n15\n(2), e0228756. https:\/\/doi.org\/10.1371\/journal.pone.0228756\nDownload the HealthHub app on\nGoogle Play\nor\nApple Store\nto access more health and wellness advice at your fingertips.\nRead these next:\nGet Your Zs to Ace Your Game\nQ&A: Why Am I Always Sleepy\nSweet Dreams are Made of These\nOvercoming Insomnia\n3 Ways to Improve Sleep Quality","attrs_markdown":"[![Healthhub Home](https:\/\/cdn.healthhub.sg\/-\/media\/project\/synapxe\/healthhub\/logo\/healthhub-logo\/healthhub-logo.svg?iar=0&rev=6ff56d05c36848afa64a3ce46e4cb4ec&hash=D488E6B62DDDC236C85838CF50DDB87A)](https:\/\/www.healthhub.sg\/ \"Header Logo\")\n\nClear Search\n\nSearch\n\n- [Sign up now](https:\/\/www.healthhub.sg\/overlays\/overlay-content)\n- [Log in](https:\/\/eservices.healthhub.sg\/)\n\n- [Log in](https:\/\/eservices.healthhub.sg\/)\n- Search\n- Menu\n\n- [Health e-Services](https:\/\/eservices.healthhub.sg\/pre-login)\n- [Healthcare Directory](https:\/\/eservices.healthhub.sg\/public\/directory)\n- [Help Centre](https:\/\/support.healthhub.sg\/hc\/en-us)\n\n- Highlights & Insights\n  - 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[Home](https:\/\/www.healthhub.sg\/ \"Home\")\n   \/\n2. [Personal Care](https:\/\/www.healthhub.sg\/well-being-and-lifestyle\/personal-care \"Personal Care\")\n   \/\n3. The Importance of Sleep\n   \/\n\nText Size :\n\nShare Article\n\nPrint\n\n![Well-Being and Lifestyle Banner.png](https:\/\/ch-api.healthhub.sg\/api\/public\/content\/5c00d8a6f0e14a7497af25e3faad3473?v=5f64b754)\n\n# The Importance of Sleep\nJust how much should you be sleeping every day? Should you get a good night's sleep?\n\n- Article last reviewed 15 November 2022\n- 13 mins read\n\n![](https:\/\/ch-api.healthhub.sg\/api\/public\/content\/df3f71c2a39448ce802f55a4c271b8f8?v=4938464f)\n\nJust how much should you be sleeping every day? How to get a good night's sleep?   \n If you think that sleep is just a period of inactivity, think again. Our nightly shut-eye allows our brains to consolidate our learning and memory so we can perform tasks better the next day[\\[1\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>). When we have enough sleep, we are less likely to overeat and crave junk, and we make wiser food choices[\\[2\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn2>).\n\nIf you've ever been [sleep-deprived](https:\/\/safe.menlosecurity.com\/https:\/www.healthhub.sg\/live-healthy\/1034\/sleep-deprivation), you would have noticed your inability to concentrate, slow responses, impulsive decision-making1 and even felt easily annoyed[\\[3\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn3>). Not to forget those dark eye circles that refuse to budge.\n\nPerhaps sleeping in on the weekends could make you feel better, but what's lost is lost. Two days of better rest cannot compensate for a week's worth of impaired performance.\n\n**Related: [Sleep Well, Live Better](https:\/\/www.healthhub.sg\/programmes\/goodsleep \"Sleep Well, Live Better\")**\n\n## What Is Considered Good Sleep?\nThe quantity and quality of sleep determine whether you wake up feeling energized or like a walking zombie.\n\n**Related: [Are You Getting Quality Sleep?](https:\/\/www.healthhub.sg\/live-healthy\/are-you-getting-quality-sleep)**\n\n## Do's\n###\n### Sleep for About 7 Hours Daily\nDepending on your age, the optimal sleep duration varies. If you are above 18 years old, strive to get about 7 hours of sleep. See the recommended sleep duration for different age groups below[\\[4\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>).\n\n![](https:\/\/ch-api.healthhub.sg\/api\/public\/content\/5daf9689b6c144edacb28d0b151873dc?v=a641cba7)\n\n###\nHave a Short Nap for Some Energy Booster\n\nTaking a short nap (e.g. averaging 10 to 20-minutes[\\[5\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>)) in the afternoon can help recharge your energy level and boost your daytime productivity. Make sure to time it right, taking a nap too close to bedtime can interrupt your nighttime sleep[\\[6\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn2>).\n\n### Get Active\nExercise regularly as physical activity can help you sleep better[\\[7\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn3>).\n\n### Relax your Muscles\nRelease the tension in your body[\\[8\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn4>) to help you sleep better.\n\n**Try some simple muscle relaxation exercises**   [**here**](https:\/\/go.gov.sg\/sleeparticle-musclerelaxation)**.**\n\n###\n### Follow a Bedtime Routine\nWind down from the chaos of the day by calming your senses. Grab a book, take a warm bath, or listen to some soothing music. A consistent routine can signal your body to sleep at the same time daily[\\[9\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>).\n\n**Related:** [**Sleep Deprivation**](https:\/\/www.healthhub.sg\/live-healthy\/sleep-deprivation)\n\n### Listen to Relaxing Music\nRelaxing music can calm your mind[\\[10\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>) and cue your body for some shuteye.\n\n### Turn on Your Phone's Blue Light Filter\nThe night mode function filters out blue light, which inhibits your brain from producing sleep-inducing hormones[\\[11\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn2>).\n\n### Keep your Sleep Environment Comfortable\nDim or switch off the lights in your room - consider using blackout curtains or eye masks to help block out external lights.\n\nYou can also consider using earplugs to remove noise distractions for better sleep.\n\n## Don'ts\n###\n### Avoid Starving or Heavy Meals Before Sleep\nIt's hard to sleep when your stomach is rumbling. Eat a couple of hours before sleep, or have a glass of milk before heading to bed. A big dinner may cause discomfort, keeping us wide awake[\\[12\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>). Also, avoid satiating hunger pangs before bed with large meals11. Instead, have light and healthy snacks like low-fat yoghurt, a cup of milk[\\[13\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn2>), or a serving of fruit[\\[14\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn3>).\n\n### Avoid Caffeine or Alcohol At Night\nThere's a reason why we drink coffee in the morning – it is a stimulant that promotes wakefulness[\\[15\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn4>). While alcohol may make you drowsy, it impacts the quality of your sleep[\\[16\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn5>).\n\n### Avoid Using Electronics 1 Hour Before Bedtime[\\[17\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>)\nUsing electronic devices (such as your handphone) before bedtime stimulates your mind, making it harder to fall asleep and stay asleep. Keep them away at least 1 hour before you go to bed.\n\n## An Additional Tip\\!\nKeep receiving late-night messages from your friends? Try sharing these goodnight stickers to remind them to sleep as well as practise good sleep habits\\!  \n ![](https:\/\/ch-api.healthhub.sg\/api\/public\/content\/c9d73f5c2038435e8041fcd3cbce3fc5?v=6d41d229)\n\n**Download these adorable stickers**   [**here**](https:\/\/go.gov.sg\/sleeparticle-telegram)**.**\n\n[Visit MindSG for more tools to take care of your mental well-being.](https:\/\/www.healthhub.sg\/programmes\/mindsg\/discover)\n\n**\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_**\n\n**References**\n\n[\\[1\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Stickgold, R., James, L., & Hobson, J. A. (2000). Visual discrimination learning requires sleep after training. *Nature Neuroscience*, *3*(12), 1237–1238. https:\/\/doi.org\/10.1038\/81756\n\n[\\[2\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. *Nature Communications*, *4*, 2259. https:\/\/doi.org\/10.1038\/ncomms3259\n\n[\\[3\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>) Tomaso, C. C., Johnson, A. B., & Nelson, T. D. (2021). The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation: Three meta-analyses in one. *Sleep*, *44*(6), zsaa289. https:\/\/doi.org\/10.1093\/sleep\/zsaa289\n\n[\\[4\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. *Sleep Health*, *1*(1), 40–43. https:\/\/doi.org\/10.1016\/j.sleh.2014.12.010\n\n[\\[5\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Brooks, A., & Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative?. *Sleep*, *29*(6), 831–840. <https:\/\/doi.org\/10.1093\/sleep\/29.6.831>\n\n[\\[6\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Slama, H., Deliens, G., Schmitz, R., Peigneux, P., & Leproult, R. (2015). Afternoon nap and bright light exposure improve cognitive flexibility post lunch. *PloS One*, *10*(5), e0125359. https:\/\/doi.org\/10.1371\/journal.pone.0125359\n\n[\\[7\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>)Kline C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. *American journal of lifestyle medicine*, *8*(6), 375–379. https:\/\/doi.org\/10.1177\/1559827614544437\n\n[\\[8\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref4>) Tomba, E., Belaise, C., Ottolini, F., Ruini, C., Bravi, A., Albieri, E., Rafanelli, C., Caffo, E., & Fava, G. A. (2010). Differential effects of well-being promoting and anxiety-management strategies in a non-clinical school setting. *Journal of Anxiety Disorders*, *24*(3), 326–333. <https:\/\/doi.org\/10.1016\/j.janxdis.2010.01.005>\n\n[\\[9\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Buysse, D. J., Cheng, Y., Germain, A., Moul, D. E., Franzen, P. L., Fletcher, M., & Monk, T. H. (2010). Night-to-night sleep variability in older adults with and without chronic insomnia. *Sleep Medicine*, *11*(1), 56–64.\n\n[\\[10\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Koelsch, S., Fuermetz, J., Sack, U., Bauer, K., Hohenadel, M., Wiegel, M., Kaisers, U. X., & Heinke, W. (2011). Effects of music listening on cortisol levels and propofol consumption during spinal anesthesia. *Frontiers in Psychology*, *2*, 58. <https:\/\/doi.org\/10.3389\/fpsyg.2011.00058>\n\n[\\[11\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Lockley, S. W., Brainard, G. C., & Czeisler, C. A. (2003). High sensitivity of the human circadian melatonin rhythm to resetting by short wavelength light. *The Journal of Clinical Endocrinology and Metabolism*, *88*(9), 4502–4505. <https:\/\/doi.org\/10.1210\/jc.2003-030570>\n\n[\\[12\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Chung, N., Bin, Y. S., Cistulli, P. A., & Chow, C. M. (2020). Does the proximity of meals to bedtime influence the sleep of young adults? A cross-sectional survey of university students. *International Journal of Environmental Research and Public Health*, *17*(8), 2677. <https:\/\/doi.org\/10.3390\/ijerph17082677>\n\n[\\[13\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Komada, Y., Okajima, I., & Kuwata, T. (2020). The effects of milk and dairy products on sleep: A systematic review. *International Journal Of Environmental Research and Public Health*, *17*(24), 9440. <https:\/\/doi.org\/10.3390\/ijerph17249440>\n\n[\\[14\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>) Noorwali, E., Hardie, L., & Cade, J. (2019). Bridging the reciprocal gap between sleep and fruit and vegetable consumption: A review of the evidence, potential mechanisms, implications, and directions for future work. *Nutrients*, *11*(6), 1382. https:\/\/doi.org\/10.3390\/nu11061382\n\n[\\[15\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref4>) Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. *Journal of Clinical Sleep Medicine*, *9*(11), 1195–1200. https:\/\/doi.org\/10.5664\/jcsm.3170\n\n[\\[16\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref5>) Park, S. Y., Oh, M. K., Lee, B. S., Kim, H. G., Lee, W. J., Lee, J. H., Lim, J. T., & Kim, J. Y. (2015). The Effects of Alcohol on Quality of Sleep. *Korean Journal of Family Medicine*, *36*(6), 294–299. <https:\/\/doi.org\/10.4082\/kjfm.2015.36.6.294>\n\n[\\[17\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) He, J. W., Tu, Z. H., Xiao, L., Su, T., & Tang, Y. X. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. *PloS one*, *15*(2), e0228756. https:\/\/doi.org\/10.1371\/journal.pone.0228756\n\n*Download the HealthHub app on [Google Play](https:\/\/play.google.com\/store\/apps\/details?id=sg.gov.hpb.healthhub&hl=en_SG) or [Apple Store](https:\/\/itunes.apple.com\/sg\/app\/healthhub-sg\/id1034200875?mt=8) to access more health and wellness advice at your fingertips.*\n***\n**Read these next:**\n\n- [Get Your Zs to Ace Your Game](https:\/\/www.healthhub.sg\/live-healthy\/get-your-zs-to-ace-your-game \"Get Your Zs to Ace Your Game\")\n- [Q\\&A: Why Am I Always Sleepy](https:\/\/www.healthhub.sg\/live-healthy\/your-medical-questions-answered \"Q&A: Why Am I Always Sleepy\")\n- [Sweet Dreams are Made of These](https:\/\/www.healthhub.sg\/live-healthy\/sweet-dreams-are-made-of-these \"Sweet Dreams are Made of These\")\n- [Overcoming Insomnia](https:\/\/www.healthhub.sg\/live-healthy\/overcoming_insomnia \"Overcoming Insomnia\")\n- [3 Ways to Improve Sleep Quality](https:\/\/www.healthhub.sg\/live-healthy\/are-you-getting-quality-sleep \"3 Ways to Improve Sleep Quality\")\n\n![](https:\/\/ch-api.healthhub.sg\/api\/public\/content\/8504e8e5882a4390a147435b97c576bc?v=3060cc88)\n\n###### Contributed By\n- Health Promotion Board\n\n##### Related support and tools\n[![icon\\_MentalAssess.svg](https:\/\/syn-p-001.sitecorecontenthub.cloud\/api\/public\/content\/8e6567b8b1714a1fb6dca8d97be3303d?v=35fc8e9d) Mental Well-Being Self-Assessment Take a moment to check in with yourself today](https:\/\/www.healthhub.sg\/programmes\/mindsg\/about-mental-well-being#mental-wellbeing-self-assessment-tool-questions)\n\n[![icon\\_Calculator.svg](https:\/\/syn-p-001.sitecorecontenthub.cloud\/api\/public\/content\/72fd7ae5983d4840906735656795246b?v=3e706036) BMI & Calorie Calculator Discover your BMI and daily calorie needs](https:\/\/www.healthhub.sg\/programmes\/nutrition-hub\/bmi-calorie-calculator)\n\nShare Article\n\nPrint\n\n### Related Topics\nExplore some of these related topics\n\n- [sleep habits](https:\/\/www.healthhub.sg\/topics#topictag-search_topic_tag=sleep%20habits)\n\n## Related Programmes\n[View all](https:\/\/www.healthhub.sg\/programmes)\n\n[![cover-image.jpg](https:\/\/ch-api.healthhub.sg\/api\/public\/content\/d3f493073d314a80b64c0729d2e1c4dd?v=ce63fe2b&t=w387c) How are you feeling today? 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All rights reserved.\n\n[X]()\n\nBy continuing to use and navigate the HealthHub website, you consent to the use of cookies in accordance with our [Privacy Policy](https:\/\/www.healthhub.sg\/privacy-policy) and [Terms of Use](https:\/\/www.healthhub.sg\/terms-and-conditions).\n\nACCEPT\n\nTop\n\n![](https:\/\/www.facebook.com\/tr?id=423612184851925&ev=PageView&noscript=1)\n\n![](https:\/\/www.facebook.com\/tr?id=423612184851925&ev=PageView&noscript=1)\n\n![](https:\/\/www.facebook.com\/tr?id=1551157365690039&ev=PageView&noscript=1)\n\n![](https:\/\/www.facebook.com\/tr?id=1389977689147521&ev=PageView&noscript=1)","attrs_readable_markdown":"## What Is Considered Good Sleep?\nThe quantity and quality of sleep determine whether you wake up feeling energized or like a walking zombie.\n\n**Related: [Are You Getting Quality Sleep?](https:\/\/www.healthhub.sg\/live-healthy\/are-you-getting-quality-sleep)**\n\n## Do's\n### Sleep for About 7 Hours Daily\nDepending on your age, the optimal sleep duration varies. If you are above 18 years old, strive to get about 7 hours of sleep. See the recommended sleep duration for different age groups below[\\[4\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>).\n\n![](https:\/\/ch-api.healthhub.sg\/api\/public\/content\/5daf9689b6c144edacb28d0b151873dc?v=a641cba7)\n\nHave a Short Nap for Some Energy Booster\n\nTaking a short nap (e.g. averaging 10 to 20-minutes[\\[5\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>)) in the afternoon can help recharge your energy level and boost your daytime productivity. Make sure to time it right, taking a nap too close to bedtime can interrupt your nighttime sleep[\\[6\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn2>).\n\n### Get Active\nExercise regularly as physical activity can help you sleep better[\\[7\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn3>).\n\n### Relax your Muscles\nRelease the tension in your body[\\[8\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn4>) to help you sleep better.\n\n**Try some simple muscle relaxation exercises**   [**here**](https:\/\/go.gov.sg\/sleeparticle-musclerelaxation)**.**\n\n### Follow a Bedtime Routine\nWind down from the chaos of the day by calming your senses. Grab a book, take a warm bath, or listen to some soothing music. A consistent routine can signal your body to sleep at the same time daily[\\[9\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>).\n\n**Related:** [**Sleep Deprivation**](https:\/\/www.healthhub.sg\/live-healthy\/sleep-deprivation)\n\n### Listen to Relaxing Music\nRelaxing music can calm your mind[\\[10\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>) and cue your body for some shuteye.\n\n### Turn on Your Phone's Blue Light Filter\nThe night mode function filters out blue light, which inhibits your brain from producing sleep-inducing hormones[\\[11\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn2>).\n\n### Keep your Sleep Environment Comfortable\nDim or switch off the lights in your room - consider using blackout curtains or eye masks to help block out external lights.\n\nYou can also consider using earplugs to remove noise distractions for better sleep.\n\n## Don'ts\n### Avoid Starving or Heavy Meals Before Sleep\nIt's hard to sleep when your stomach is rumbling. Eat a couple of hours before sleep, or have a glass of milk before heading to bed. A big dinner may cause discomfort, keeping us wide awake[\\[12\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>). Also, avoid satiating hunger pangs before bed with large meals11. Instead, have light and healthy snacks like low-fat yoghurt, a cup of milk[\\[13\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn2>), or a serving of fruit[\\[14\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn3>).\n\n### Avoid Caffeine or Alcohol At Night\nThere's a reason why we drink coffee in the morning – it is a stimulant that promotes wakefulness[\\[15\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn4>). While alcohol may make you drowsy, it impacts the quality of your sleep[\\[16\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn5>).\n\n### Avoid Using Electronics 1 Hour Before Bedtime[\\[17\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftn1>)\nUsing electronic devices (such as your handphone) before bedtime stimulates your mind, making it harder to fall asleep and stay asleep. Keep them away at least 1 hour before you go to bed.\n\n## An Additional Tip\\!\nKeep receiving late-night messages from your friends? Try sharing these goodnight stickers to remind them to sleep as well as practise good sleep habits\\!  \n ![](https:\/\/ch-api.healthhub.sg\/api\/public\/content\/c9d73f5c2038435e8041fcd3cbce3fc5?v=6d41d229)\n\n**Download these adorable stickers**   [**here**](https:\/\/go.gov.sg\/sleeparticle-telegram)**.**\n\n[Visit MindSG for more tools to take care of your mental well-being.](https:\/\/www.healthhub.sg\/programmes\/mindsg\/discover)\n\n**\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_\\_**\n\n**References**\n\n[\\[1\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Stickgold, R., James, L., & Hobson, J. A. (2000). Visual discrimination learning requires sleep after training. *Nature Neuroscience*, *3*(12), 1237–1238. https:\/\/doi.org\/10.1038\/81756\n\n[\\[2\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. *Nature Communications*, *4*, 2259. https:\/\/doi.org\/10.1038\/ncomms3259\n\n[\\[3\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>) Tomaso, C. C., Johnson, A. B., & Nelson, T. D. (2021). The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation: Three meta-analyses in one. *Sleep*, *44*(6), zsaa289. https:\/\/doi.org\/10.1093\/sleep\/zsaa289\n\n[\\[4\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. *Sleep Health*, *1*(1), 40–43. https:\/\/doi.org\/10.1016\/j.sleh.2014.12.010\n\n[\\[5\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Brooks, A., & Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative?. *Sleep*, *29*(6), 831–840. <https:\/\/doi.org\/10.1093\/sleep\/29.6.831>\n\n[\\[6\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Slama, H., Deliens, G., Schmitz, R., Peigneux, P., & Leproult, R. (2015). Afternoon nap and bright light exposure improve cognitive flexibility post lunch. *PloS One*, *10*(5), e0125359. https:\/\/doi.org\/10.1371\/journal.pone.0125359\n\n[\\[7\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>)Kline C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. *American journal of lifestyle medicine*, *8*(6), 375–379. https:\/\/doi.org\/10.1177\/1559827614544437\n\n[\\[8\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref4>) Tomba, E., Belaise, C., Ottolini, F., Ruini, C., Bravi, A., Albieri, E., Rafanelli, C., Caffo, E., & Fava, G. A. (2010). Differential effects of well-being promoting and anxiety-management strategies in a non-clinical school setting. *Journal of Anxiety Disorders*, *24*(3), 326–333. <https:\/\/doi.org\/10.1016\/j.janxdis.2010.01.005>\n\n[\\[9\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Buysse, D. J., Cheng, Y., Germain, A., Moul, D. E., Franzen, P. L., Fletcher, M., & Monk, T. H. (2010). Night-to-night sleep variability in older adults with and without chronic insomnia. *Sleep Medicine*, *11*(1), 56–64.\n\n[\\[10\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Koelsch, S., Fuermetz, J., Sack, U., Bauer, K., Hohenadel, M., Wiegel, M., Kaisers, U. X., & Heinke, W. (2011). Effects of music listening on cortisol levels and propofol consumption during spinal anesthesia. *Frontiers in Psychology*, *2*, 58. <https:\/\/doi.org\/10.3389\/fpsyg.2011.00058>\n\n[\\[11\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Lockley, S. W., Brainard, G. C., & Czeisler, C. A. (2003). High sensitivity of the human circadian melatonin rhythm to resetting by short wavelength light. *The Journal of Clinical Endocrinology and Metabolism*, *88*(9), 4502–4505. <https:\/\/doi.org\/10.1210\/jc.2003-030570>\n\n[\\[12\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Chung, N., Bin, Y. S., Cistulli, P. A., & Chow, C. M. (2020). Does the proximity of meals to bedtime influence the sleep of young adults? A cross-sectional survey of university students. *International Journal of Environmental Research and Public Health*, *17*(8), 2677. <https:\/\/doi.org\/10.3390\/ijerph17082677>\n\n[\\[13\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Komada, Y., Okajima, I., & Kuwata, T. (2020). The effects of milk and dairy products on sleep: A systematic review. *International Journal Of Environmental Research and Public Health*, *17*(24), 9440. <https:\/\/doi.org\/10.3390\/ijerph17249440>\n\n[\\[14\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>) Noorwali, E., Hardie, L., & Cade, J. (2019). Bridging the reciprocal gap between sleep and fruit and vegetable consumption: A review of the evidence, potential mechanisms, implications, and directions for future work. *Nutrients*, *11*(6), 1382. https:\/\/doi.org\/10.3390\/nu11061382\n\n[\\[15\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref4>) Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. *Journal of Clinical Sleep Medicine*, *9*(11), 1195–1200. https:\/\/doi.org\/10.5664\/jcsm.3170\n\n[\\[16\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref5>) Park, S. Y., Oh, M. K., Lee, B. S., Kim, H. G., Lee, W. J., Lee, J. H., Lim, J. T., & Kim, J. Y. (2015). The Effects of Alcohol on Quality of Sleep. *Korean Journal of Family Medicine*, *36*(6), 294–299. <https:\/\/doi.org\/10.4082\/kjfm.2015.36.6.294>\n\n[\\[17\\]](<file:\/\/\/C:\/Users\/HPB ISS 1D2D\/Downloads\/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) He, J. W., Tu, Z. H., Xiao, L., Su, T., & Tang, Y. X. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. *PloS one*, *15*(2), e0228756. https:\/\/doi.org\/10.1371\/journal.pone.0228756\n\n*Download the HealthHub app on [Google Play](https:\/\/play.google.com\/store\/apps\/details?id=sg.gov.hpb.healthhub&hl=en_SG) or [Apple Store](https:\/\/itunes.apple.com\/sg\/app\/healthhub-sg\/id1034200875?mt=8) to access more health and wellness advice at your fingertips.*\n***\n**Read these next:**\n\n- [Get Your Zs to Ace Your Game](https:\/\/www.healthhub.sg\/live-healthy\/get-your-zs-to-ace-your-game \"Get Your Zs to Ace Your Game\")\n- [Q\\&A: Why Am I Always Sleepy](https:\/\/www.healthhub.sg\/live-healthy\/your-medical-questions-answered \"Q&A: Why Am I Always Sleepy\")\n- [Sweet Dreams are Made of These](https:\/\/www.healthhub.sg\/live-healthy\/sweet-dreams-are-made-of-these \"Sweet Dreams are Made of These\")\n- [Overcoming Insomnia](https:\/\/www.healthhub.sg\/live-healthy\/overcoming_insomnia \"Overcoming Insomnia\")\n- [3 Ways to Improve Sleep Quality](https:\/\/www.healthhub.sg\/live-healthy\/are-you-getting-quality-sleep \"3 Ways to Improve Sleep Quality\")","meta_canonical":null,"ml_categories_json":"{\"\/Health\":992,\"\/Health\/Mental_Health\":950,\"\/Health\/Mental_Health\/Anxiety_and_Stress\":633}","ml_types_json":"{\"\/Article\":944,\"\/Article\/Tutorial_or_Guide\":546}","ml_intent_types_json":"{\"Informational\":997,\"Commercial\":147}","meta_language":"en","attrs_author":null,"attrs_publish_time":0,"attrs_original_publish_time":1757405817,"attrs_is_republished":0,"attrs_nr_words":"1923","attrs_boilerpipe_nr_words":"1201","body_ext_links_number":38,"body_int_links_number":91,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":1,"src_redirect":"","download_time_msec":1773,"download_ttfb_msec":1433,"download_size":136260}

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https://www.healthhub.sg/well-being-and-lifestyle/personal-care/sleep

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The Importance of Sleep

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Just how much should you be sleeping every day? Should you get a good night's sleep?

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What Is Considered Good Sleep? The quantity and quality of sleep determine whether you wake up feeling energized or like a walking zombie. Related: Are You Getting Quality Sleep? Do's Sleep for About 7 Hours Daily Depending on your age, the optimal sleep duration varies. If you are above 18 years old, strive to get about 7 hours of sleep. See the recommended sleep duration for different age groups below [4] . Have a Short Nap for Some Energy Booster Taking a short nap (e.g. averaging 10 to 20-minutes [5] ) in the afternoon can help recharge your energy level and boost your daytime productivity. Make sure to time it right, taking a nap too close to bedtime can interrupt your nighttime sleep [6] . Get Active Exercise regularly as physical activity can help you sleep better [7] . Relax your Muscles Release the tension in your body [8] to help you sleep better. Try some simple muscle relaxation exercises here . Follow a Bedtime Routine Wind down from the chaos of the day by calming your senses. Grab a book, take a warm bath, or listen to some soothing music. A consistent routine can signal your body to sleep at the same time daily [9] . Related: Sleep Deprivation Listen to Relaxing Music Relaxing music can calm your mind [10] and cue your body for some shuteye. Turn on Your Phone's Blue Light Filter The night mode function filters out blue light, which inhibits your brain from producing sleep-inducing hormones [11] . Keep your Sleep Environment Comfortable Dim or switch off the lights in your room - consider using blackout curtains or eye masks to help block out external lights. You can also consider using earplugs to remove noise distractions for better sleep. Don'ts Avoid Starving or Heavy Meals Before Sleep It's hard to sleep when your stomach is rumbling. Eat a couple of hours before sleep, or have a glass of milk before heading to bed. A big dinner may cause discomfort, keeping us wide awake [12] . Also, avoid satiating hunger pangs before bed with large meals 11 . Instead, have light and healthy snacks like low-fat yoghurt, a cup of milk [13] , or a serving of fruit [14] . Avoid Caffeine or Alcohol At Night There's a reason why we drink coffee in the morning – it is a stimulant that promotes wakefulness [15] . While alcohol may make you drowsy, it impacts the quality of your sleep [16] . Avoid Using Electronics 1 Hour Before Bedtime [17] Using electronic devices (such as your handphone) before bedtime stimulates your mind, making it harder to fall asleep and stay asleep. Keep them away at least 1 hour before you go to bed. An Additional Tip! Keep receiving late-night messages from your friends? Try sharing these goodnight stickers to remind them to sleep as well as practise good sleep habits! Download these adorable stickers here . Visit MindSG for more tools to take care of your mental well-being. _____________________________________________________________________________________________________________________________________________________________________ References [1] Stickgold, R., James, L., & Hobson, J. A. (2000). Visual discrimination learning requires sleep after training. Nature Neuroscience , 3 (12), 1237–1238. https://doi.org/10.1038/81756 [2] Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. Nature Communications , 4 , 2259. https://doi.org/10.1038/ncomms3259 [3] Tomaso, C. C., Johnson, A. B., & Nelson, T. D. (2021). The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation: Three meta-analyses in one. Sleep , 44 (6), zsaa289. https://doi.org/10.1093/sleep/zsaa289 [4] Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. Sleep Health , 1 (1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010 [5] Brooks, A., & Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative?. Sleep , 29 (6), 831–840. https://doi.org/10.1093/sleep/29.6.831 [6] Slama, H., Deliens, G., Schmitz, R., Peigneux, P., & Leproult, R. (2015). Afternoon nap and bright light exposure improve cognitive flexibility post lunch. PloS One , 10 (5), e0125359. https://doi.org/10.1371/journal.pone.0125359 [7] Kline C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. American journal of lifestyle medicine , 8 (6), 375–379. https://doi.org/10.1177/1559827614544437 [8] Tomba, E., Belaise, C., Ottolini, F., Ruini, C., Bravi, A., Albieri, E., Rafanelli, C., Caffo, E., & Fava, G. A. (2010). Differential effects of well-being promoting and anxiety-management strategies in a non-clinical school setting. Journal of Anxiety Disorders , 24 (3), 326–333. https://doi.org/10.1016/j.janxdis.2010.01.005 [9] Buysse, D. J., Cheng, Y., Germain, A., Moul, D. E., Franzen, P. L., Fletcher, M., & Monk, T. H. (2010). Night-to-night sleep variability in older adults with and without chronic insomnia. Sleep Medicine , 11 (1), 56–64. [10] Koelsch, S., Fuermetz, J., Sack, U., Bauer, K., Hohenadel, M., Wiegel, M., Kaisers, U. X., & Heinke, W. (2011). Effects of music listening on cortisol levels and propofol consumption during spinal anesthesia. Frontiers in Psychology , 2 , 58. https://doi.org/10.3389/fpsyg.2011.00058 [11] Lockley, S. W., Brainard, G. C., & Czeisler, C. A. (2003). High sensitivity of the human circadian melatonin rhythm to resetting by short wavelength light. The Journal of Clinical Endocrinology and Metabolism , 88 (9), 4502–4505. https://doi.org/10.1210/jc.2003-030570 [12] Chung, N., Bin, Y. S., Cistulli, P. A., & Chow, C. M. (2020). Does the proximity of meals to bedtime influence the sleep of young adults? A cross-sectional survey of university students. International Journal of Environmental Research and Public Health , 17 (8), 2677. https://doi.org/10.3390/ijerph17082677 [13] Komada, Y., Okajima, I., & Kuwata, T. (2020). The effects of milk and dairy products on sleep: A systematic review. International Journal Of Environmental Research and Public Health , 17 (24), 9440. https://doi.org/10.3390/ijerph17249440 [14] Noorwali, E., Hardie, L., & Cade, J. (2019). Bridging the reciprocal gap between sleep and fruit and vegetable consumption: A review of the evidence, potential mechanisms, implications, and directions for future work. Nutrients , 11 (6), 1382. https://doi.org/10.3390/nu11061382 [15] Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine , 9 (11), 1195–1200. https://doi.org/10.5664/jcsm.3170 [16] Park, S. Y., Oh, M. K., Lee, B. S., Kim, H. G., Lee, W. J., Lee, J. H., Lim, J. T., & Kim, J. Y. (2015). The Effects of Alcohol on Quality of Sleep. Korean Journal of Family Medicine , 36 (6), 294–299. https://doi.org/10.4082/kjfm.2015.36.6.294 [17] He, J. W., Tu, Z. H., Xiao, L., Su, T., & Tang, Y. X. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. PloS one , 15 (2), e0228756. https://doi.org/10.1371/journal.pone.0228756 Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips. Read these next: Get Your Zs to Ace Your Game Q&A: Why Am I Always Sleepy Sweet Dreams are Made of These Overcoming Insomnia 3 Ways to Improve Sleep Quality

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[Sign up now](https://www.healthhub.sg/overlays/overlay-content) Follow us: - [![Telegram](https://cdn.healthhub.sg/-/media/project/synapxe/healthhub/footer/telegram-icon.svg?iar=0&rev=1bbec676afb44bbdaf06e79949dff163&hash=51D5ADA37AD41404B9DE8C828E4408A7)](https://t.me/HealthHubSG) - [![Tiktok](https://cdn.healthhub.sg/-/media/project/synapxe/healthhub/footer/tiktock-icon.svg?iar=0&rev=3043ddebd17b49108f7e0f0d4f151746&hash=A14974366C85379B7E4B95532974CA6D)](https://www.tiktok.com/@healthhub.sg) 1. [Home](https://www.healthhub.sg/ "Home") / 2. [Personal Care](https://www.healthhub.sg/well-being-and-lifestyle/personal-care "Personal Care") / 3. The Importance of Sleep / Text Size : Share Article Print ![Well-Being and Lifestyle Banner.png](https://ch-api.healthhub.sg/api/public/content/5c00d8a6f0e14a7497af25e3faad3473?v=5f64b754) # The Importance of Sleep Just how much should you be sleeping every day? Should you get a good night's sleep? - Article last reviewed 15 November 2022 - 13 mins read ![](https://ch-api.healthhub.sg/api/public/content/df3f71c2a39448ce802f55a4c271b8f8?v=4938464f) Just how much should you be sleeping every day? How to get a good night's sleep? If you think that sleep is just a period of inactivity, think again. Our nightly shut-eye allows our brains to consolidate our learning and memory so we can perform tasks better the next day[\[1\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>). When we have enough sleep, we are less likely to overeat and crave junk, and we make wiser food choices[\[2\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn2>). If you've ever been [sleep-deprived](https://safe.menlosecurity.com/https:/www.healthhub.sg/live-healthy/1034/sleep-deprivation), you would have noticed your inability to concentrate, slow responses, impulsive decision-making1 and even felt easily annoyed[\[3\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn3>). Not to forget those dark eye circles that refuse to budge. Perhaps sleeping in on the weekends could make you feel better, but what's lost is lost. Two days of better rest cannot compensate for a week's worth of impaired performance. **Related: [Sleep Well, Live Better](https://www.healthhub.sg/programmes/goodsleep "Sleep Well, Live Better")** ## What Is Considered Good Sleep? The quantity and quality of sleep determine whether you wake up feeling energized or like a walking zombie. **Related: [Are You Getting Quality Sleep?](https://www.healthhub.sg/live-healthy/are-you-getting-quality-sleep)** ## Do's ### ### Sleep for About 7 Hours Daily Depending on your age, the optimal sleep duration varies. If you are above 18 years old, strive to get about 7 hours of sleep. See the recommended sleep duration for different age groups below[\[4\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>). ![](https://ch-api.healthhub.sg/api/public/content/5daf9689b6c144edacb28d0b151873dc?v=a641cba7) ### Have a Short Nap for Some Energy Booster Taking a short nap (e.g. averaging 10 to 20-minutes[\[5\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>)) in the afternoon can help recharge your energy level and boost your daytime productivity. Make sure to time it right, taking a nap too close to bedtime can interrupt your nighttime sleep[\[6\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn2>). ### Get Active Exercise regularly as physical activity can help you sleep better[\[7\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn3>). ### Relax your Muscles Release the tension in your body[\[8\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn4>) to help you sleep better. **Try some simple muscle relaxation exercises** [**here**](https://go.gov.sg/sleeparticle-musclerelaxation)**.** ### ### Follow a Bedtime Routine Wind down from the chaos of the day by calming your senses. Grab a book, take a warm bath, or listen to some soothing music. A consistent routine can signal your body to sleep at the same time daily[\[9\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>). **Related:** [**Sleep Deprivation**](https://www.healthhub.sg/live-healthy/sleep-deprivation) ### Listen to Relaxing Music Relaxing music can calm your mind[\[10\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>) and cue your body for some shuteye. ### Turn on Your Phone's Blue Light Filter The night mode function filters out blue light, which inhibits your brain from producing sleep-inducing hormones[\[11\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn2>). ### Keep your Sleep Environment Comfortable Dim or switch off the lights in your room - consider using blackout curtains or eye masks to help block out external lights. You can also consider using earplugs to remove noise distractions for better sleep. ## Don'ts ### ### Avoid Starving or Heavy Meals Before Sleep It's hard to sleep when your stomach is rumbling. Eat a couple of hours before sleep, or have a glass of milk before heading to bed. A big dinner may cause discomfort, keeping us wide awake[\[12\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>). Also, avoid satiating hunger pangs before bed with large meals11. Instead, have light and healthy snacks like low-fat yoghurt, a cup of milk[\[13\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn2>), or a serving of fruit[\[14\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn3>). ### Avoid Caffeine or Alcohol At Night There's a reason why we drink coffee in the morning – it is a stimulant that promotes wakefulness[\[15\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn4>). While alcohol may make you drowsy, it impacts the quality of your sleep[\[16\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn5>). ### Avoid Using Electronics 1 Hour Before Bedtime[\[17\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>) Using electronic devices (such as your handphone) before bedtime stimulates your mind, making it harder to fall asleep and stay asleep. Keep them away at least 1 hour before you go to bed. ## An Additional Tip\! Keep receiving late-night messages from your friends? Try sharing these goodnight stickers to remind them to sleep as well as practise good sleep habits\! ![](https://ch-api.healthhub.sg/api/public/content/c9d73f5c2038435e8041fcd3cbce3fc5?v=6d41d229) **Download these adorable stickers** [**here**](https://go.gov.sg/sleeparticle-telegram)**.** [Visit MindSG for more tools to take care of your mental well-being.](https://www.healthhub.sg/programmes/mindsg/discover) **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **References** [\[1\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Stickgold, R., James, L., & Hobson, J. A. (2000). Visual discrimination learning requires sleep after training. *Nature Neuroscience*, *3*(12), 1237–1238. https://doi.org/10.1038/81756 [\[2\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. *Nature Communications*, *4*, 2259. https://doi.org/10.1038/ncomms3259 [\[3\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>) Tomaso, C. C., Johnson, A. B., & Nelson, T. D. (2021). The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation: Three meta-analyses in one. *Sleep*, *44*(6), zsaa289. https://doi.org/10.1093/sleep/zsaa289 [\[4\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. *Sleep Health*, *1*(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010 [\[5\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Brooks, A., & Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative?. *Sleep*, *29*(6), 831–840. <https://doi.org/10.1093/sleep/29.6.831> [\[6\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Slama, H., Deliens, G., Schmitz, R., Peigneux, P., & Leproult, R. (2015). Afternoon nap and bright light exposure improve cognitive flexibility post lunch. *PloS One*, *10*(5), e0125359. https://doi.org/10.1371/journal.pone.0125359 [\[7\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>)Kline C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. *American journal of lifestyle medicine*, *8*(6), 375–379. https://doi.org/10.1177/1559827614544437 [\[8\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref4>) Tomba, E., Belaise, C., Ottolini, F., Ruini, C., Bravi, A., Albieri, E., Rafanelli, C., Caffo, E., & Fava, G. A. (2010). Differential effects of well-being promoting and anxiety-management strategies in a non-clinical school setting. *Journal of Anxiety Disorders*, *24*(3), 326–333. <https://doi.org/10.1016/j.janxdis.2010.01.005> [\[9\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Buysse, D. J., Cheng, Y., Germain, A., Moul, D. E., Franzen, P. L., Fletcher, M., & Monk, T. H. (2010). Night-to-night sleep variability in older adults with and without chronic insomnia. *Sleep Medicine*, *11*(1), 56–64. [\[10\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Koelsch, S., Fuermetz, J., Sack, U., Bauer, K., Hohenadel, M., Wiegel, M., Kaisers, U. X., & Heinke, W. (2011). Effects of music listening on cortisol levels and propofol consumption during spinal anesthesia. *Frontiers in Psychology*, *2*, 58. <https://doi.org/10.3389/fpsyg.2011.00058> [\[11\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Lockley, S. W., Brainard, G. C., & Czeisler, C. A. (2003). High sensitivity of the human circadian melatonin rhythm to resetting by short wavelength light. *The Journal of Clinical Endocrinology and Metabolism*, *88*(9), 4502–4505. <https://doi.org/10.1210/jc.2003-030570> [\[12\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Chung, N., Bin, Y. S., Cistulli, P. A., & Chow, C. M. (2020). Does the proximity of meals to bedtime influence the sleep of young adults? A cross-sectional survey of university students. *International Journal of Environmental Research and Public Health*, *17*(8), 2677. <https://doi.org/10.3390/ijerph17082677> [\[13\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Komada, Y., Okajima, I., & Kuwata, T. (2020). The effects of milk and dairy products on sleep: A systematic review. *International Journal Of Environmental Research and Public Health*, *17*(24), 9440. <https://doi.org/10.3390/ijerph17249440> [\[14\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>) Noorwali, E., Hardie, L., & Cade, J. (2019). Bridging the reciprocal gap between sleep and fruit and vegetable consumption: A review of the evidence, potential mechanisms, implications, and directions for future work. *Nutrients*, *11*(6), 1382. https://doi.org/10.3390/nu11061382 [\[15\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref4>) Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. *Journal of Clinical Sleep Medicine*, *9*(11), 1195–1200. https://doi.org/10.5664/jcsm.3170 [\[16\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref5>) Park, S. Y., Oh, M. K., Lee, B. S., Kim, H. G., Lee, W. J., Lee, J. H., Lim, J. T., & Kim, J. Y. (2015). The Effects of Alcohol on Quality of Sleep. *Korean Journal of Family Medicine*, *36*(6), 294–299. <https://doi.org/10.4082/kjfm.2015.36.6.294> [\[17\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) He, J. W., Tu, Z. H., Xiao, L., Su, T., & Tang, Y. X. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. *PloS one*, *15*(2), e0228756. https://doi.org/10.1371/journal.pone.0228756 *Download the HealthHub app on [Google Play](https://play.google.com/store/apps/details?id=sg.gov.hpb.healthhub&hl=en_SG) or [Apple Store](https://itunes.apple.com/sg/app/healthhub-sg/id1034200875?mt=8) to access more health and wellness advice at your fingertips.* *** **Read these next:** - [Get Your Zs to Ace Your Game](https://www.healthhub.sg/live-healthy/get-your-zs-to-ace-your-game "Get Your Zs to Ace Your Game") - [Q\&A: Why Am I Always Sleepy](https://www.healthhub.sg/live-healthy/your-medical-questions-answered "Q&A: Why Am I Always Sleepy") - [Sweet Dreams are Made of These](https://www.healthhub.sg/live-healthy/sweet-dreams-are-made-of-these "Sweet Dreams are Made of These") - [Overcoming Insomnia](https://www.healthhub.sg/live-healthy/overcoming_insomnia "Overcoming Insomnia") - [3 Ways to Improve Sleep Quality](https://www.healthhub.sg/live-healthy/are-you-getting-quality-sleep "3 Ways to Improve Sleep Quality") ![](https://ch-api.healthhub.sg/api/public/content/8504e8e5882a4390a147435b97c576bc?v=3060cc88) ###### Contributed By - Health Promotion Board ##### Related support and tools [![icon\_MentalAssess.svg](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/8e6567b8b1714a1fb6dca8d97be3303d?v=35fc8e9d) Mental Well-Being Self-Assessment Take a moment to check in with yourself today](https://www.healthhub.sg/programmes/mindsg/about-mental-well-being#mental-wellbeing-self-assessment-tool-questions) [![icon\_Calculator.svg](https://syn-p-001.sitecorecontenthub.cloud/api/public/content/72fd7ae5983d4840906735656795246b?v=3e706036) BMI & Calorie Calculator Discover your BMI and daily calorie needs](https://www.healthhub.sg/programmes/nutrition-hub/bmi-calorie-calculator) Share Article Print ### Related Topics Explore some of these related topics - [sleep habits](https://www.healthhub.sg/topics#topictag-search_topic_tag=sleep%20habits) ## Related Programmes [View all](https://www.healthhub.sg/programmes) [![cover-image.jpg](https://ch-api.healthhub.sg/api/public/content/d3f493073d314a80b64c0729d2e1c4dd?v=ce63fe2b&t=w387c) How are you feeling today? 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## What Is Considered Good Sleep? The quantity and quality of sleep determine whether you wake up feeling energized or like a walking zombie. **Related: [Are You Getting Quality Sleep?](https://www.healthhub.sg/live-healthy/are-you-getting-quality-sleep)** ## Do's ### Sleep for About 7 Hours Daily Depending on your age, the optimal sleep duration varies. If you are above 18 years old, strive to get about 7 hours of sleep. See the recommended sleep duration for different age groups below[\[4\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>). ![](https://ch-api.healthhub.sg/api/public/content/5daf9689b6c144edacb28d0b151873dc?v=a641cba7) Have a Short Nap for Some Energy Booster Taking a short nap (e.g. averaging 10 to 20-minutes[\[5\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>)) in the afternoon can help recharge your energy level and boost your daytime productivity. Make sure to time it right, taking a nap too close to bedtime can interrupt your nighttime sleep[\[6\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn2>). ### Get Active Exercise regularly as physical activity can help you sleep better[\[7\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn3>). ### Relax your Muscles Release the tension in your body[\[8\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn4>) to help you sleep better. **Try some simple muscle relaxation exercises** [**here**](https://go.gov.sg/sleeparticle-musclerelaxation)**.** ### Follow a Bedtime Routine Wind down from the chaos of the day by calming your senses. Grab a book, take a warm bath, or listen to some soothing music. A consistent routine can signal your body to sleep at the same time daily[\[9\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>). **Related:** [**Sleep Deprivation**](https://www.healthhub.sg/live-healthy/sleep-deprivation) ### Listen to Relaxing Music Relaxing music can calm your mind[\[10\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>) and cue your body for some shuteye. ### Turn on Your Phone's Blue Light Filter The night mode function filters out blue light, which inhibits your brain from producing sleep-inducing hormones[\[11\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn2>). ### Keep your Sleep Environment Comfortable Dim or switch off the lights in your room - consider using blackout curtains or eye masks to help block out external lights. You can also consider using earplugs to remove noise distractions for better sleep. ## Don'ts ### Avoid Starving or Heavy Meals Before Sleep It's hard to sleep when your stomach is rumbling. Eat a couple of hours before sleep, or have a glass of milk before heading to bed. A big dinner may cause discomfort, keeping us wide awake[\[12\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>). Also, avoid satiating hunger pangs before bed with large meals11. Instead, have light and healthy snacks like low-fat yoghurt, a cup of milk[\[13\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn2>), or a serving of fruit[\[14\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn3>). ### Avoid Caffeine or Alcohol At Night There's a reason why we drink coffee in the morning – it is a stimulant that promotes wakefulness[\[15\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn4>). While alcohol may make you drowsy, it impacts the quality of your sleep[\[16\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn5>). ### Avoid Using Electronics 1 Hour Before Bedtime[\[17\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftn1>) Using electronic devices (such as your handphone) before bedtime stimulates your mind, making it harder to fall asleep and stay asleep. Keep them away at least 1 hour before you go to bed. ## An Additional Tip\! Keep receiving late-night messages from your friends? Try sharing these goodnight stickers to remind them to sleep as well as practise good sleep habits\! ![](https://ch-api.healthhub.sg/api/public/content/c9d73f5c2038435e8041fcd3cbce3fc5?v=6d41d229) **Download these adorable stickers** [**here**](https://go.gov.sg/sleeparticle-telegram)**.** [Visit MindSG for more tools to take care of your mental well-being.](https://www.healthhub.sg/programmes/mindsg/discover) **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** **References** [\[1\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Stickgold, R., James, L., & Hobson, J. A. (2000). Visual discrimination learning requires sleep after training. *Nature Neuroscience*, *3*(12), 1237–1238. https://doi.org/10.1038/81756 [\[2\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. *Nature Communications*, *4*, 2259. https://doi.org/10.1038/ncomms3259 [\[3\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>) Tomaso, C. C., Johnson, A. B., & Nelson, T. D. (2021). The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation: Three meta-analyses in one. *Sleep*, *44*(6), zsaa289. https://doi.org/10.1093/sleep/zsaa289 [\[4\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. *Sleep Health*, *1*(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010 [\[5\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Brooks, A., & Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative?. *Sleep*, *29*(6), 831–840. <https://doi.org/10.1093/sleep/29.6.831> [\[6\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Slama, H., Deliens, G., Schmitz, R., Peigneux, P., & Leproult, R. (2015). Afternoon nap and bright light exposure improve cognitive flexibility post lunch. *PloS One*, *10*(5), e0125359. https://doi.org/10.1371/journal.pone.0125359 [\[7\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>)Kline C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. *American journal of lifestyle medicine*, *8*(6), 375–379. https://doi.org/10.1177/1559827614544437 [\[8\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref4>) Tomba, E., Belaise, C., Ottolini, F., Ruini, C., Bravi, A., Albieri, E., Rafanelli, C., Caffo, E., & Fava, G. A. (2010). Differential effects of well-being promoting and anxiety-management strategies in a non-clinical school setting. *Journal of Anxiety Disorders*, *24*(3), 326–333. <https://doi.org/10.1016/j.janxdis.2010.01.005> [\[9\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Buysse, D. J., Cheng, Y., Germain, A., Moul, D. E., Franzen, P. L., Fletcher, M., & Monk, T. H. (2010). Night-to-night sleep variability in older adults with and without chronic insomnia. *Sleep Medicine*, *11*(1), 56–64. [\[10\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Koelsch, S., Fuermetz, J., Sack, U., Bauer, K., Hohenadel, M., Wiegel, M., Kaisers, U. X., & Heinke, W. (2011). Effects of music listening on cortisol levels and propofol consumption during spinal anesthesia. *Frontiers in Psychology*, *2*, 58. <https://doi.org/10.3389/fpsyg.2011.00058> [\[11\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Lockley, S. W., Brainard, G. C., & Czeisler, C. A. (2003). High sensitivity of the human circadian melatonin rhythm to resetting by short wavelength light. *The Journal of Clinical Endocrinology and Metabolism*, *88*(9), 4502–4505. <https://doi.org/10.1210/jc.2003-030570> [\[12\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) Chung, N., Bin, Y. S., Cistulli, P. A., & Chow, C. M. (2020). Does the proximity of meals to bedtime influence the sleep of young adults? A cross-sectional survey of university students. *International Journal of Environmental Research and Public Health*, *17*(8), 2677. <https://doi.org/10.3390/ijerph17082677> [\[13\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref2>) Komada, Y., Okajima, I., & Kuwata, T. (2020). The effects of milk and dairy products on sleep: A systematic review. *International Journal Of Environmental Research and Public Health*, *17*(24), 9440. <https://doi.org/10.3390/ijerph17249440> [\[14\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref3>) Noorwali, E., Hardie, L., & Cade, J. (2019). Bridging the reciprocal gap between sleep and fruit and vegetable consumption: A review of the evidence, potential mechanisms, implications, and directions for future work. *Nutrients*, *11*(6), 1382. https://doi.org/10.3390/nu11061382 [\[15\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref4>) Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. *Journal of Clinical Sleep Medicine*, *9*(11), 1195–1200. https://doi.org/10.5664/jcsm.3170 [\[16\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref5>) Park, S. Y., Oh, M. K., Lee, B. S., Kim, H. G., Lee, W. J., Lee, J. H., Lim, J. T., & Kim, J. Y. (2015). The Effects of Alcohol on Quality of Sleep. *Korean Journal of Family Medicine*, *36*(6), 294–299. <https://doi.org/10.4082/kjfm.2015.36.6.294> [\[17\]](<file:///C:/Users/HPB ISS 1D2D/Downloads/Heathhub sleep article references_for Pris_040821.docx#_ftnref1>) He, J. W., Tu, Z. H., Xiao, L., Su, T., & Tang, Y. X. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. *PloS one*, *15*(2), e0228756. https://doi.org/10.1371/journal.pone.0228756 *Download the HealthHub app on [Google Play](https://play.google.com/store/apps/details?id=sg.gov.hpb.healthhub&hl=en_SG) or [Apple Store](https://itunes.apple.com/sg/app/healthhub-sg/id1034200875?mt=8) to access more health and wellness advice at your fingertips.* *** **Read these next:** - [Get Your Zs to Ace Your Game](https://www.healthhub.sg/live-healthy/get-your-zs-to-ace-your-game "Get Your Zs to Ace Your Game") - [Q\&A: Why Am I Always Sleepy](https://www.healthhub.sg/live-healthy/your-medical-questions-answered "Q&A: Why Am I Always Sleepy") - [Sweet Dreams are Made of These](https://www.healthhub.sg/live-healthy/sweet-dreams-are-made-of-these "Sweet Dreams are Made of These") - [Overcoming Insomnia](https://www.healthhub.sg/live-healthy/overcoming_insomnia "Overcoming Insomnia") - [3 Ways to Improve Sleep Quality](https://www.healthhub.sg/live-healthy/are-you-getting-quality-sleep "3 Ways to Improve Sleep Quality")

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