In collaboration with: Health Promotion Board (HPB)
From http://imcms2.mediacorp.sg/CMSFileserver/documents/006/PDF/20100316/1603HLL032.pdf
by Eveline Gan, eveline@mediacorp.com.sg
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimuyZdrKowiTP7RJ8FToTs8nSL_u2PCv0sAQ_a85jjRXWT-pwKvHhxYwfDxVegoEfGzRH7pu2aP8UPO9JudqHu7Uj49RQu_Xh6D1_5BNZhGKfK574iQ-Eb-ziHRj3ZBSt-ihXBLWUHC-Y/s400/Sleepless+in+Singapore,+Bedtime+worries.jpg)
PICTURE: Faizal
Are you getting enough sleep?
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFLLHR4lBFWKsI-mWDhePGXkzpmbSafSnlML0rnCUOGFXNIAfM5OiSnoTre_14_unjc1l23h9RFssLQ_ndinJoXjpKIPMafZTIznm6k7Vd72p695wLMkmSmaGeQoHUCxADzOYIO_at1pY/s400/bike_vs_red_car_widescreen_wallpaper_99709.jpg)
PHOTO: http://widescreen.qkype.com/wallpapers/various_10/bike_vs_red_car_widescreen_wallpaper_99709.jpg
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzxu2My8R8IrFzo9jv4V68TTvwYsOmpxcTLnsIjfJ74JsDINfoOfVzyJ0HDtqjwMuvwb3lrKiIGP8cT3yLtrUWLc-z99RJiturML4vccvzSPS629WMrocnrNezWUPJ2nJ4ZRmtO1xt4tM/s400/Muare.asia+-+A+Dreamy+World+6.jpg)
PHOTO: http://files.myopera.com/Achiles8x/albums/819410/Muare.asia%20-%20A%20Dreamy%20World%206.jpg
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzSk3gZ-0RLmp3CD05-Hr8gQmlEdFr8dWS9d9b5vjXxOwF1BHMcudIJc2HRNa4sJJ7386wxCs8zUd3isJnwg0hMGncqXizjtPtO4OWuhReLui_3fn2vhpb_a6aqPthJ6Cp7h8O23lIAzo/s400/Sleepless_Dream_by_afterdeath.jpg)
PHOTO: http://fc05.deviantart.net/fs29/f/2009/248/7/6/Sleepless_Dream_by_afterdeath.jpg
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLnu24UR1rpFe4VT4TmV4EsRxqy_1tFxP6Oz8gnW37pQbcE9qGqrq6VHqM0cQ54HWwZVbs_IJ_lULgyHHVwvHKi3NEYL0Ed_SqZK0a8dWKzmKJGT0kk2RTwP1AQ6LpL9X7pVuIk72gqCI/s400/SonjaFinal_HighRez.jpg)
PHOTO: http://www.ant-online.co.uk/FTP/Sonja/SonjaFinal_HighRez.jpg
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK2zkvz9D-24V9vPgmlu39GJoWGg02eBloQpd4wmKRsL1N_iT5ARo2BAyNnpeqzuQWF2rrJrkbCzH-t4KA3vUH5oaZl2y59Cuk8xcwm3z-51Z5a0JNYt1S3I1hO0rtIL856Hte51kfZOs/s400/Everquest-2-Widescreen-wallpaper-898.jpg)
PHOTO: http://www.wallpaperez.info/wallpaper/games/Everquest-2-Widescreen-wallpaper-898.jpg
PHOTO: http://spectrummagazines.bizland.com/sp13pic1.JPG
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8CvzVx5A1NWQP3aolimrpPm-QORf0BHlBB3D7AKRPIkmDdavtMf1FFEYBjhrvY1yMV4E2W2fO9XQOzm0J95okSNcfCukR-dRGDBbd3-qpI5fbPTdXrEcH5Tzv4X_y_MI9vg8U4lM6acU/s400/sleepless_in_scotland-1.bmp)
PHOTO: sleepless_in_scotland-1.bmp
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7B5CEYvwYWq4nPPBZtzhBmT5dfkFFxGu0CSCv8ZeVyrQP_BU5zFfMZo31u3nPDUxwMz7QkIijJFW9QAVtvch365cKrt-YEHQrQJfjytAJ00-8TAl05ixqH0J4jkgbsm0gcx-lrx-i1LI/s400/sonja4.jpg)
PHOTO: http://www.interney.net/blogs/media/blogs/melhoresdomundo/sonja4.jpg
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2tE8KL3x_f8fIEnnL4tWPvnMuhQWvYXCAqGtWBW_bNMF8Ov4b9VXwXTguniQ3cqp1cF0VgCm8bfN9avPyczTw_eL7n8_TBDWfIp3c3vrUibGJQhuS0SaRVSosJmh_Sopng1tI35EEVRg/s400/WebRidesTV_Large-Widescreen_Wallpapers_58778_20080416.jpg)
PHOTO: http://photos.webridestv.com/datastore/images/user/f555a19ea1104d5f6b39c2308b120232/WebRidesTV_Large-Widescreen_Wallpapers_58778_20080416.jpg
Good night, and good luck
- Work out a sweat. Exercise helps one feel relaxed and less stressed, but don’t exercise for at least four hours before bedtime.
- Avoid alcohol near to bedtime. And don’t drink caffeinated beverages such as coffee and colas eight to 10 hours before bedtime.
- Have a bedtime routine that can help you unwind. Don’t think about work before you sleep! Also, steer clear of stimulating activities such as online games before bedtime.
- Ditch heavy suppers. Eating close to bedtime can cause symptoms such as heartburn, which can disturb sleep.
- Go to bed and get up at about the same time every night and day respectively, including weekends. This will help anchor your circadian (biological) clock and establish a consistent rhythm of sleep.
- Use the bed mainly for sleeping and sex, not other activities. Can’t get to sleep after 20 mins? Get out of bed and engage in a relaxing activity like light reading and go back to bed when you feel sleepy.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEAmfJ6NCFQtbVogHo0iYigpIn11upATxJI9Li_aNRUjzXsNSwHMNBn5rkNYwmdmXINLA85Q_yLs-kI1umeXsoHLkNu0s5SWT0Hx4YSGUvrwdkXyx-CtzXHvAE5hhYowTC4VaozCD9ri0/s400/BigBra-Widescreen-Anime-Wallpaper.jpg)
PHOTO: http://widescreen-wallpaper.com/wp-content/themes/critical/images/BigBra-Widescreen-Anime-Wallpaper.jpg
Does what you sleep on matter?
According to Dr Lim, most “ average” mattresses and pillows are good enough for normal sleepers.
“Of course, a lousy sleeping surface can affect normal sleepers, such as a cold hard concrete floor or a mattress that is lumpy and causing back pain — but most people do not have to contend with such challenging situations,” she said.
by Eveline Gan, eveline@mediacorp.com.sg
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg_BHM3ilnsE-c3-HiVu-ka1iOLJzvpvVv-HtKQ9iKZh1UKiNdxW2epiG7D8RDEJEM1KaPLgjNduCFq54OyJ9GJzJQLlwAtGO6ZMsbAbX9alfhDIS-_GMbsewslVH7Fd3RXPF5KMiQFkA/s400/sleepless_in_scotland-1.bmp)
PHOTO: sleepless_in_scotland-1.bmp
Reference
- TODAY Tuesday March 16, 2010, PAGE 33, HEALTH
- http://imcms2.mediacorp.sg/CMSFileserver/documents/006/PDF/20100316/1603HLL032.pdf
- http://fc05.deviantart.net/fs29/f/2009/248/7/6/Sleepless_Dream_by_afterdeath.jpg
- http://www.wallpaperez.info/wallpaper/games/Everquest-2-Widescreen-wallpaper-898.jpg
- http://widescreen.qkype.com/wallpapers/various_10/bike_vs_red_car_widescreen_wallpaper_99709.jpg
- http://photos.webridestv.com/datastore/images/user/f555a19ea1104d5f6b39c2308b120232/WebRidesTV_Large-Widescreen_Wallpapers_58778_20080416.jpg
- http://www.ant-online.co.uk/FTP/Sonja/SonjaFinal_HighRez.jpg
- http://widescreen-wallpaper.com/wp-content/themes/critical/images/BigBra-Widescreen-Anime-Wallpaper.jpg
- http://files.myopera.com/Achiles8x/albums/819410/Muare.asia%20-%20A%20Dreamy%20World%206.jpg
- http://www.interney.net/blogs/media/blogs/melhoresdomundo/sonja4.jpg
- http://spectrummagazines.bizland.com/sp13pic1.JPG