Sleep Optimisation, Yogic Sleep and Binge-sleeping: Are These Sleep Trends Legit?
Tired all the time? If it’s of any comfort, you’re definitely not alone in this. Apparently, Singaporeans are the second most sleep-deprived people in the world, according to an American research. A local study in 2016 also found that 44 per cent of us get less than seven hours of sleep a night, when we’re supposed to be getting at least 7 to 8 hours of rest daily.
We know that sleep deprivation can be dangerous, but sometimes modern life just gets in the way. So in the interest of helping all of us get all the beauty sleep we need, we’ve rounded up some of the biggest sleep trends of 2019, and got experts on how to get the best ZZZz ever. Scroll through the gallery below for the list!
Text: Pamela Choo/CLEO Malaysia/Sep-Oct issue
Featured image: Mpho Mojapelo/Unsplash
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Have the habit of not sleeping much on weekdays, then binge sleeping for the entire weekend to make up for your sleep debt? Dr Jeevanan Jahendran, a consultant otorhinolaryngologist, advises strongly against making this a habit. “When you sleep more during the weekend, what you’re actually creating is a problem where on Monday when you wake up, you sort of have a jet-lagged effect, or what you call ’Monday morning blues’,” he says. But he also adds that there’s a way to do this to your benefit, like adding about one to two hours to make up for your lack of sleep. Keep in mind that it’s only a short-term fix!
Yoga lovers, you’re looking at a way to get optimal rest with your fave kind of workout. It’s not actually sleeping, though. It’s a state where you’re in total mind and body relaxation, and you’re aware the entire time. Dr Jeevanan says yogic sleep is “a state that you achieve between sleep and wakefulness.” He goes on to explain that “it’s designed to evoke a feeling of calm and relaxation almost similar to meditation”. He totally recommends doing this if you’re already into yoga and meditation, claiming it to work really well to have better sleep health. He suggests taking around 15 to 45 minutes every day to practice yogic sleep, preferably before bedtime.
What about essential oils? Do they help with sleep health? Answer: Yes! If you find a scent or natural remedy that works for you. Dr Jeevanan says while there isn’t any scientific evidence on how natural remedies help you sleep better, they do seem to work for some people. And there’s no harm in doing it because there are pretty much no side effects to it. Some common natural remedies that are used to get you sleepy are diffusing lavender scents, taking warm baths and drinking chamomile tea. Already feeling relaxed reading this? Us, too.
Like binge sleeping, this doesn’t work if you decide to sleep the entire day because you didn’t get enough sleep the day before. It could mess up your circadian rhythm (a.k.a. your biological clock!), Dr Jeevanan explains. He says if you really want it to work to your advantage, look at sleep vacation as a time to train yourself to make sure you get seven to nine hours of sleep every night. Come up with a sleep routine, like taking a bath and dimming the lights so that you can condition yourself to get to bed by 10pm. The idea is getting yourself into a routine and continuing the habit after the sleep vacation.
We mentioned how this is becoming a growing search term and it’s because people are getting woke about sleep health. It’s about doing a combination of all the tips mentioned to get enough hours of sleep a day, and making sure we sleep and wake up at the same time every day. More tips? Avoid caffeine and chocolates, maintain a healthy diet, exercise, do yoga and lessen screen time with blue light (use night mode or screen protectors!). Dr Jeevanan especially recommends breathing well through your nose with your mouth closed, both when you’re awake and asleep.