Do you ever question why you often wake up feeling tired and groggy in the morning or even most of the day, and why a good energizing sleep seems so far from reach?
Poor sleep quality is the most significant contributor to feeling tired in the morning - a common issue for many Singaporeans nowadays. A recent study by manufacturer Sleepseeker revealed Singapore to be the most fatigued nation in the world. This statistics may come as no surprise, as Singapore is a bustling tech hub with rapid urbanisation advancements, and with it comes a fast-paced busy lifestyle that often neglects the importance of a restful sleep.
Not getting enough quality sleep can negatively impact various aspects of your life such as your ability to remain alert, pay attention, multitask, think logically, focus at work, and so on; while long-term sleep deprivation can put you at risk for a variety of severe health conditions, from cardiovascular problems to obesity.
Morning tiredness can manifest through a variety of symptoms, and people may experience it differently. Here are some common symptoms of morning tiredness that can have a negative impact on your life:
Feeling groggy or disoriented and taking some time to shake off the sleepiness
Having a general lack of energy and motivation upon waking up
Experiencing weakness or lethargy in the muscles, making it hard to start the day
Having impaired cognitive ability, having trouble with concentration and focus
Experiencing irritability, mood swings, or a general sense of low mood
Having headaches upon waking up, adding to feelings of fatigue
As mentioned, poor sleep quality is the main root cause of morning tiredness. So in order to banish feeling tired in the morning, we should ensure that our sleep is as optimized as can be. The following tips will help you better prepare for a good night's rest.
Health experts advise against eating close to bedtime as it can lead to issues like indigestion, heartburn, and acid reflux. These symptoms can severely disrupt your sleep, leading to poor sleep quality.
Most experts recommend eating your dinner from two to four hours before bedtime. This allows your body to have enough time to properly digest the food. So if your bed time is between 10pm-11pm (best for hormonal production and recovery), having your dinner at around 6-7pm is essential for a proper sleep.
Studies have shown that the blue light emitted by electronic devices can affect your internal body clock and make you feel more alert during the night. Exposure to blue light in bed can suppress melatonin - a hormone that regulates your sleep-wake cycle and helps you fall asleep, which can lead to insomnia and morning tiredness.
Generally, putting electronics (phones, tablets, laptops, tv) away for the night an hour or two before bed is a good rule. However, if it is necessary to use them, use their built-in nighttime mode to reduce blue light exposure, and dim down the display's brightness.
Evidence suggests getting at least 30 minutes of moderate intensity exercise daily can help improve your sleep quality. Moderate aerobic exercise increases the amount of slow wave sleep (deep sleep) which allows your brain and body to rejuvenate. Exercising can also help relief stress, stabilize your mood, decompress your mind and increase your body's need for sleep and recovery.
However, a rigorous evening exercise less than an hour before bed can mess up your sleep, since it raises your core body temperature, which signals the internal body clock to be awake, resulting in a lower sleep efficiency. So, for best results, avoid high-intensity exercise within 2 to 3 hours of bedtime.
It is essential to stay hydrated everyday, but drinking water right before bed can do you more harm than good. It can contribute to nocturia - frequent nighttime wakings to urinate, which can badly disrupt your sleep cycle and make it more challenging to achieve deep, uninterrupted sleep. Consuming water before bedtime can worsen acid reflux or heartburn in those who are prone to the symptoms.
Stayin hydrated is essential to help us perform at our best. However, you should try consuming most of your fluids earlier in the day to minimize the need to drink excessive amounts of water at bedtime. And if you feel very thirsty before bed, a small sip of water should be enough to get you through the night without disrupting your sleep.
Studies suggest poor indoor air quality (IAQ) in bedrooms is directly linked to poor sleep quality. Common pollutants that contribute to poor IAQ include particulate matter (PM2.5), carbon dioxide (CO2), and allergens such as dust mites, mold, smoke, pollen, pet dander, and volatile organic compounds (VOCs), which not only prevent you from falling asleep but also can trigger symptoms such as sneezing, runny nose, and sore throat, adding more discomfort and making it harder to have a good sleep.
To improve the IAQ of your home, try regularly cleaning, dusting, washing your bedding weekly, ventilating your room by opening windows, and removing unnecessary clutter. That said, the most effective method to improve IAQ is using air purifiers. A good air purifier like the Sterra Moon not only captures all harmful pollutants in your room that contribute to poor IAQ but is also proven to improve your sleep, immune system, and well being.
The Sterra Moon is designed by air quality experts and rigorously lab tested to remove all indoor airborne pollutants and allergens and bring a radical improvement to your indoor air quality, which you can strongly feel as soon as after just one day.
Improves by 80% indoor air quality by capturing all bacteria, viruses, and allergens
Improves by 60% your sleep quality by clearing pollutants to improve air quality
Boosts by 40% your energy by improving the air quality to help you sleep better
Reduces by 75% common indoor allergies such as sneezing, runny nose, sore throat.
The Sterra Moon works similarly to complex air filtration systems found in hospitals and big expensive homes. It uses a Triple Layer Medical Grade Filtration System where air flows through multiple different layers of specially designed filters to effectively capture harmful microscopically small airborne pollutants allergens to improve your indoor air quality and help you achieve a better night's rest.
Captures small air pollutants such as PM2.5, CO2, mold spores, pollen, pet dander, and dust mites in your bedroom.
Removes and neutralizes foul smelly odors that can impact your sleep quality such as pet odor, smoke, and VOCs.
Sieves out larger harmful pollutants that trigger common allergies such as pet fur, hair, lint, cockroach droppings, and dust.
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